Sugar Withdrawal: Symptoms & Timeline

What Are Sugar Withdrawals?

Withdrawals are uncomfortable symptoms that occur when someone cuts back or stops using a drug that their body and brain depend on to remain chemically balanced. A sugar addiction can cause the brain to become dependent on sugar for the production of chemicals like dopamine and endorphins, slowing its normal production to conserve for sugar binges.^1,2 When sugar binges stop, the body experiences a sugar withdrawal.

During the sugar adjustment period, an individual can experience temporary dopamine deficiencies that cause withdrawal symptoms. Some of the most common symptoms include headaches, hunger, sugar cravings, mood swings, fatigue, and brain fog² Recent studies suggest that high-sugar foods trigger the release of dopamine, endorphins, and even natural opioids, which provides support for this theory.^1,3

What Are the Effects of Eating Too Much Sugar?

Excess sugar consumption can affect a person’s mood, mental clarity, and energy levels in the short term. When this becomes habitual, some experts believe addiction pathways can form in the brain, causing strong cravings and withdrawals that make it harder to cut back.^1,2The long-term effects of excessive sugar consumption are the most concerning, as they have severe implications for physical health.

Health problems and medical conditions linked to excessive sugar intake include:^1,4,5,6

• Higher rates of obesity and weight gain
• Increased risk for Type 2 diabetes
• Increased risk of autoimmune conditions and chronic illnesses
• Higher risk for heart disease and strokes
• Dental cavities
• Higher risk for substance use disorders
• Lowered life expectancy
• Neurocognitive deficits and memory problems
• ADHD symptoms like impulsivity, focus problems and hyperactivity
• Increased risk for Parkinson’s and Alzheimer’s disease
• Increased symptoms of anxiety and depression
• More complaints of problems with memory, learning, and thinking
• Higher levels of inflammation can trigger disease and chronic pain
• Loss of control over food choices and food addictions

Is Sugar Addictive?

Not all scientists agree that sugar addiction is real or that it’s possible to experience withdrawals during a sugar detox. Studies have produced mixed findings on the topic, with some showing evidence that sugar is as addictive as nicotine or morphine and others concluding it is not addictive.^1,2,7

While it may be several years until we have a conclusive answer, it is clear that many people feel addicted to sugar. Also, there are many similarities between their experiences and those of people addicted to drugs.

Similarities between sugar addiction and drug addiction symptoms include:^1,2,5,8

• Loss of control: Not being able to control, moderate, or avoid sugary foods or eating more sweets than you intended
• Cravings: Strong urges and cravings for sugary and sweet foods that are difficult to resist
• Tolerance: Developing a tolerance after eating a lot of sugar and needing to increase sugar consumption to overcome this tolerance
• Consequences: Experiencing negative health or mental health effects as a result of consuming too much sugar
• Continued use: Continuing to consume excessive sugar, even after you know it is negatively impacting your physical or mental health

What Causes Sugar Withdrawal Symptoms?

Most experts who believe sugar is addictive highlight that sugary foods trigger the release of dopamine, endorphins and even activate opioid pathways in the brain, the same chemicals known to be involved in addiction. When this becomes a frequent habit, reward pathways (aka addiction pathways) can form in the brain, causing intense sugar cravings and withdrawals that make it hard to kick the habit.

Alternative theories about the cause of sugar withdrawal include:

• Die off response in the microbiome: Sugar consumption changes the microbiome, causing an overgrowth of ‘bad’ gut bacteria like Candida that feed off sugar. According to this theory, removing sugar from your diet will cause a ‘die off’ of these bad bacteria, which is experienced as cravings, headaches, hunger, and other ‘withdrawal’ symptom.⁹
• Specific hormones: One study suggests that sugar withdrawal symptoms are caused by a specific hormone FGF21 that helps to determine a person’s natural preference for sweets, placing some people at higher risk for sugar addiction and withdrawal symptoms.¹⁰
• Increase in refined sugars: Others suggest that the increase in refined sugars and processed foods (often high in sugar) has changed people’s perceptions and tastes over time. This may cause people to develop preferences for sweeter foods and to feel hungry and unsatisfied when removing sugar from their diet.¹
• Evolutionary preference for high calories foods: It has also been suggested that the preference for sugary foods is linked to survival since most sweets are high in calories. According to this theory, the human preference for sugar is designed to bulk up on calories in case food becomes scarce in the future, which was a more common occurrence in the past.^1,2,5

Physical Symptoms of Sugar Withdrawal

While the individual experiences of a sugar detox vary, many people describe experiencing uncomfortable physical withdrawal symptoms. Symptoms include feeling tired, hungry, and intense sugar cravings that come in waves. The intensity of withdrawal symptoms may be linked to the amount of sugar the person normally consumes, and heavy sugar use is believed to cause the most severe withdrawals.⁴

Physical withdrawal symptoms that can occur during a sugar detox include:^1,4,5,6,11

• Headaches
• Nausea and vomiting
• Increased feelings of hunger
• Weight gain
• Strong sugar cravings
• Disrupted sleep, insomnia, or hypersomnia
• Increased fatigue
• Chills or sweating

Psychological Symptoms of Sugar Withdrawal

Changes in mood are the most common psychological withdrawal symptoms, but cognitive deficits can also occur. The cognitive symptoms of sugar withdrawal often mirror the symptoms of ADHD, and include feeling restless and unable to focus. For some, psychological withdrawals are harder to cope with than physical withdrawals and can persist for several weeks after a sugar detox.

Psychological withdrawal symptoms that can occur during a sugar detox include:^1,4,5,6,11

• Increased sadness or symptoms of depression
• Agitation and irritability
• Hyperactivity and trouble sitting still
• Inability to focus and concentrate
• Impaired memory, learning, and thinking
• Increased impulsivity
• Increased symptoms of anxiety
• Increased drug cravings and risk of other addiction
• Mood swings or emotional instability
• Brain fog and lower levels of energy and alertness

Sugar Withdrawal Symptoms Timeline

Sugar withdrawals usually begin after you cut back or eliminate sugar from your diet and can persist for days or even weeks as your body and brain adjust to the change. It’s important to understand that there aren’t peer-reviewed scientific studies outlining the timeline of sugar withdrawals in humans, and most sites use anecdotal data or animal studies to estimate the timeline.

Many people say that the first week of a sugar detox is the hardest and involves the most uncomfortable physical withdrawal symptoms. The first week is often when people experience the most intense sugar cravings and physical symptoms like headaches, nausea, and sleep problems. During this initial detox, it’s common to feel hungry and tired most of the time, even after eating or sleeping.¹¹

After about a week, the hardest part of the detox is often complete, and most people report fewer cravings. At this point, the psychological symptoms of withdrawal can become more apparent. These normally subside after 3-4 weeks, and usually, no withdrawal symptoms or cravings remain. By this point, many people describe noticing some of the benefits of reducing their sugar intake, including more energy, emotional stability, and better cognitive functioning.¹¹

How to Cope With Sugar Withdrawal

Even if scientists can’t agree on whether sugar is addictive, many people who have gone through the detox process will tell you sugar withdrawals are real and challenging to overcome. While you can expect discomfort to be a part of the early part of a sugar detox, some tips and strategies may make the process a little easier.

Here are ten tips for how to cope with sugar withdrawals:^4,11,12

1. Change how you think about food: The emotional part of your mind craves food that tastes good and is enjoyable to eat, which often leads to emotional eating, binging, and stress eating. Instead of focusing on the emotional aspects of food, try to focus on the nutritional aspects. For example, choose foods based on how nutritious they are, how well they strengthen and nourish your body, and how you feel after eating them.
2. Focus on cutting out refined sugar: There’s a big difference between natural and refined sugars, and research suggests that refined sugars are more addictive and more likely to cause health problems. That’s why it’s a good idea to focus on cutting out refined sugars (like those in processed foods) and instead substitute with reasonable portions of fruits and other naturally sweet foods.
3. Inform yourself to stay motivated: There is a lot of information available on the harmful effects of sugar, including documentaries, studies, books, and podcasts. These resources are educational but can also be a great source of motivation for those wanting to cut back on their sugar intake. Some more disturbing facts are likely to stay with you and can deter you from giving in to your sugar cravings during withdrawal.
4. Fill up on fiber and protein-rich foods: Some people who cut sugar out describe feeling hungry and never fully satisfied. While this can be one of the withdrawal symptoms, you can lessen it with foods high in fiber and protein, which tend to be more filling. Staying hydrated is also helpful in curbing your hunger pangs, so drink lots of water!
5. Recruit an accountability buddy: Having an accountability partner willing to do a sugar detox with you makes the process much easier, so consider asking people close to you if they’re interested in doing it with you. This way, you can help keep each other motivated and on track and work together to build healthier habits. Even if no one you know is ready to cut sugar out of their diet, asking them to provide moral support can be helpful, too.
6. Consider vitamins and supplements: Certain supplements may help reduce sugar cravings, so consider looking into this before starting your journey. According to one study, the supplement Gymnema can reduce sugar cravings and make sweets less appetizing. Other supplements people sometimes use to help with sugar withdrawals include magnesium and probiotics.
7. Find natural ways to boost dopamine: Since sugar withdrawals are mainly caused by dopamine deficiencies, finding ways to boost your natural production of dopamine is a good idea. Exercise is one of the best natural dopamine boosters, but even trying something new, spending time with friends, or listening to your favorite music can help.
8. Use urge surfing to deal with cravings: Strong sugar cravings can be one of the toughest parts of withdrawal, but these can often be managed with a skill called urge surfing. Urges and cravings are usually short but intense, rising like a wave inside. Urge surfing is the practice of noticing the urge and imagining surfing it like a wave as it rises, crests, and falls.
9. Manage your stress levels: Stress is one of the most common triggers for relapse, so it’s important to work on reducing your stress during the detox and withdrawal, especially since this is a stressful experience for most people. Work on incorporating regular self-care activities like exercise, mindfulness, or creative hobbies into your routine to manage stress as you work towards a sugar-free lifestyle.
10. Keep track of your progress: Keeping a written log or journal can help you track your progress, as well as help you identify some of the benefits of your new sugar-free routine. Consider making notes in your log about triggers, cravings, and any physical or emotional changes you notice during the process.

Overcoming a Sugar Addiction

There is no one-size-fits-all solution for sugar addiction. Similar to drug and alcohol addictions, some people can learn to moderate their use, and others need to refrain entirely. There are a variety of approaches people use when trying to overcome a sugar addiction. Some people take a gradual approach, and others need to make the change overnight for it to stick.

For some, a sugar-free lifestyle is the long-term plan, and for others, it’s just a way to hit the reset button now so they can enjoy sugar in moderation in the future. Sometimes, health issues are the primary source of motivation, and cutting sugar out is a way to address an underlying illness or issue.

Most importantly, you have a clear idea of why you want to make this lifestyle change and have chosen a method you think will work for you. Your plan can always change in the future, so it’s best to stay flexible and be willing to change your approach as you find what works and doesn’t work for you.

Treatments for Sugar Addiction

Because researchers don’t all agree that sugar addiction is real, no extensive studies have been conducted to compare treatments or develop treatment guidelines. Until sugar addiction becomes a diagnosable condition, it’s also unlikely that health insurance will cover the cost of treatment. Still, this does not prevent people struggling with sugar addiction from seeking professional help.

Treatment options for sugar addiction include:

• Nutrition services to develop meal plans and come up with an individualized eating and nutrition plan
• Addiction counseling to identify triggers, explore underlying causes, learn ways to cope with cravings, and rewire new, healthy habits
• Medical treatment to monitor health, provide education and coaching on healthy lifestyle choices and nutrition, and treat co-occurring illnesses and issues
• Support groups for people struggling with overeating, binge eating disorder, or food addictions to support one another in their recovery process

In My Experience

Americans have the highest rate of chronic illness and the worst health outcomes of any other developed nation, and it seems likely that some of these issues can be traced back to lifestyle choices. Specifically, the increased use of refined sugars, preservatives, and other additives that have made modern food more artificial, less nutritious, and possibly more likely to cause disease. A growing body of research emphasizes that gut health is foundational to overall physical and mental health, citing that your microbiome is home to trillions of life forms, a hundred million neurons, and is considered the body’s ‘second brain’.

Reducing sugar consumption has a good chance of improving your physical and mental health in the long run, but it can also cause uncomfortable withdrawals in the short term. Sugar withdrawals are usually worst in the first week and subside after this point, usually ending by week four. Choosing healthy and filling foods, exercising, and managing your stress levels can help you get through the detox, and some people also find it helpful to see a therapist, doctor, or nutritionist for added support. ^1,4,11,12