The food industry has specifically recognised and systematically exploited the weak points in the human reward system that have developed over thousands of years of evolution.
Their aim is simple and profitable: to increase consumption frequency and sales by maximising stimulation of the dopamine system.
Modern ‘stimulants’ surpass natural rewards many times over – but our brains cannot distinguish between evolutionarily meaningful stimuli and those that are industrially manipulated. The result? A fatal spiral of tolerance development and withdrawal symptoms such as irritability or fatigue often occurs when we give up sugar.
Social acceptance masks addiction
While the consumption of alcohol and nicotine is critically questioned, industrially optimised combinations of sugar, white flour and isolated fats are considered ‘harmless stimulants’ – and are therefore particularly dangerous. They activate the reward centres in the brain in a similar way to alcohol, but without the obvious intoxicating effects.
Many people conceal their addictive behaviour behind seemingly harmless phrases. Statements such as ‘I just like to treat myself’, ‘We want to enjoy life after all’ or ‘I’d rather live in abundance than in deprivation’ often mask a loss of control. Similar to classic addictions, addiction-driven consumption is driven by an automated craving.
Interestingly, people with unreflective addictive behaviour tend to pull others along with them. The shared ‘letting oneself go’ seems less threatening than abstaining. At the same time, it alleviates one’s own feelings of guilt and discomfort – according to the motto: ‘If everyone is doing it, it can’t be that bad’.
Why do we fall for dopamine traps so easily?
Our brains are wired for natural, rare rewards, such as ripe fruit or whole grains with all their fibre, rather than targeted overstimulation by laboratory-optimised substances. The food industry systematically exploits this evolutionary weakness by:
- extremely concentrating natural substances (isolated sugar instead of whole fruit, more white flour than whole grains, refined fats, etc.)
- developing optimised super combinations for maximum dopamine release
- artificially optimising the mouthfeel (e.g. creaminess or crunchiness)
- creating fast and constant availability
The effect? Most ‘foods’ are dopamine avalanches that our brains are not made for. While natural rewards satisfy us slowly and sustainably, these industrial ‘superstimuli’ only leave us craving more, causing us to crash and become addicted.
Here are some of the most dangerous substances, categorised by their addictive potential:
1. Cocaine
Releases 300-400% more dopamine.
2. Nicotine
Releases 150-200% more dopamine (works within seconds – modern e-cigarettes enhance this effect with flavours or a higher nicotine concentration).
3. White flour products
Modern white flour is so highly processed that it acts almost like pure sugar. The glycaemic index of white bread is 75, that of household sugar is 65. The high dopamine kick without lasting satiety can lead to cravings.
- Consuming white flour alone can increase dopamine release by 130-150%.
- White bread with butter or cheese: +150-180% more dopamine (fat prolongs the effect).
- White bread with jam or Nutella: +170-190% more dopamine (sugar-fat combination).
However, the problem runs deeper because wheat contains hidden opioids in the form of gluten. These bind to receptors in the brain, creating a mild euphoric effect. Industrial yeast and additives intensify the opioid potential of gluten. Therefore, white flour affects both the dopamine and opioid systems – a double-strike effect that explains why foods such as pizza, pasta and pastries may feel ‘irresistible’.
4. Sugar and highly processed foods
+130-150% increase in dopamine release
Sugar activates the reward system in a similar way to cocaine, especially in industrially optimised combinations:
- Sugar and fat (cakes, donuts, ice cream): +180% more dopamine.
- Fructose suppresses the satiety hormones.
- Paradoxically, light products with sweeteners often trigger even stronger cravings.
Typical withdrawal symptoms include headaches, mood swings and problems with concentration.
5. Alcohol
Releases 40-50% more dopamine (acts indirectly via GABA receptors and dopamine cascades)
6. Caffeine
Releases 30-40% more dopamine.
The chronic stimulus leads to the development of tolerance. In combination with sugar (e.g. coffee and cake or energy drinks) the effect increases to 160-180%!
Secret dopamine bombs: meat and dairy products!
Even seemingly ‘normal’ foods can be addictive.
Cheese
releases 160–180% more dopamine.
Cheese is a combination of casomorphins (a mild opioid), fat, salt, and glutamate, which enhances the flavour. Aged cheese produces free glutamic acid (glutamate). The longer it is matured, the more there is. In industrial cheese production, rennet-optimised bacterial strains are often used to release more glutamate, as this speeds up the ripening process. Glutamate alone is not addictive, but when combined with fat and salt, it intensifies the dopamine kick. As goat’s milk cheese is usually fresh or only matured for a short time, it generally contains lower levels of glutamate.
Ice cream
contains up to 200% more dopamine due to the combination of sugar and fat.
Fresh cheese
has a significantly lower effect (+120% more dopamine) as it is low in glutamate.
Processed meat (e.g. sausages, bacon, burgers, etc.)
Releases 150–170% more dopamine due to salt, fat, and flavour enhancers. This triggers similar reactions in the brain to those experienced when eating crisps or sweets.
Natural sources of dopamine
While industrially optimised foods flood our brains, a healthy dopamine balance follows nature’s rhythm. Our evolutionary physiology is designed to respond to the rewards of exercise, social bonding and natural food, rather than the artificial overstimulation of industrially optimised substances.
Natural activities release dopamine in moderate, sustainable doses:
- Laughter and social bonding: +20–30% more dopamine.
- Hugs (longer than 20 seconds): +30–50% more dopamine. Combined with serotonin and endorphin release, these activities provide a gentle, sustained mood boost.
- Hugging meditations (longer than 10 minutes): +60–80% more dopamine
- Sport: +50–80% more dopamine (depending on the intensity).
- Natural foods (e.g. raw vegetables, seeds and nuts, fruit): +120–130% more dopamine (fibre slows down absorption and has a balancing effect).
- Sex: +100–200% more dopamine (for a short time without the crash).
How to boost your dopamine system naturally
The key difference is that natural sources of dopamine are not addictive. They provide long-lasting satisfaction without any cravings or crashes.
Nutritional building blocks
- Sources of tyrosine: Eggs, lentils and almonds contain the essential amino acid for dopamine production.
- Fermented foods: Sauerkraut and kimchi support the gut-brain axis.
- Bitter substances: Dark chocolate (with a cocoa content of at least 85%) and radicchio can help to reduce sugar cravings.
- Wholesome alternatives: Dates instead of sugar and nuts instead of crisps provide lasting satiety.
Exercise
- Sprinting and strength training release dopamine and BDNF (also known as ‘brain fertiliser’).
- Walking in the forest reduces cortisol levels and restores normal dopamine receptor function.
Meaningful activity (reward through performance)
- Craft projects: Gardening or woodworking provide a satisfying dopamine high from the finished result.
- Challenges: Learning a language with a textbook rather than an app increases intrinsic reward.
Touch
In a world of artificial overstimulation, touch acts as a neurochemical counterbalance. Whether it’s hugs, massages or simply holding hands, physical contact is more than just a gesture; it’s a fundamental regulator of our reward system.
Oxytocin vs. dopamine: the yin-yang of neurochemistry
Our brain needs both: dopamine for drive and pleasure, oxytocin for satisfaction and balance. Over the last century, we have become excessively dopamine-driven and have increasingly neglected oxytocin in the process.
Dopamine (male principle):
- is triggered by stimuli (e.g. sugar),
- motivates to ‘want more’ (reward expectation),
- leads to cravings (‘Just one more bite!’).
- Excess can lead to addiction and restlessness.
Oxytocin (female principle):
- is triggered by familiarity (e.g. cuddling),
- leads to ‘now it’s enough’ (feeling of satiety),
- leads to satisfaction (‘I am full’).
- Surplus leads to security and attachment.
How touch works
Oxytocin release:
- Like a neurochemical reset button, oxytocin dampens overstimulation of the dopamine system, allowing us to experience natural rewards such as laughter or a healthy meal more intensely again.
- It acts as a ‘brake’ on overactive dopamine systems, especially after stress or the consumption of addictive substances (even with cocaine addiction).
Particularly effective forms:
- Hugs – for maximum oxytocin release, they should last longer than 20 seconds. Even better are hugging meditations.
- Massages – slow, rhythmic movements lower cortisol and have been shown to reduce sugar cravings. The next time you have a craving, try giving yourself a ten-minute hand massage or a one-minute palm massage.
- Stroking – activates the calming C-tactile nerve fibres. Stroking a pet has a bilateral effect.
- Placing your hand on the heart centre.
Touch is the forgotten ‘food’: free and without side effects.
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