Overcoming overeating by Jane Hirschmann is a book that claims to understand and provide a solution to this problem. It does not address the other situation, when the gut hunger is just too large. It separates out the non hunger munchies from hunger and speaks to dealing with the munchies as the cause of overeating. Just eat when you are physically hungry.
Hirschmann claims that the munchies are caused by being trained to reach for food rather than to allow the feelings to develop and deal with the feelings. Ya ok. It still comes down to just stop eating.