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Is food addiction real and can you overcome it?

WRITTEN BY: COACH MORGAN P.

2 minutes

Food is a big part of our daily lives—from prepping meals for the week and sitting down to a meal with loved ones to the smell of a bakery as we drive by. But while eating is an important aspect of overall health and wellness, food’s effect on some people can make weight care challenging. It can also impact our ability to create sustainable habits and maintain a healthy relationship with food.

Over time, we develop a “psychology of eating” based on a lot of different factors, including family and cultural food practices and beliefs, societal influences, and how we “use” food in our lives. That last part plays into the idea of food addiction. And there’s an ongoing debate about what may cause it, the role it could play in weight gain and obesity—and even whether it’s actually a real thing.

There’s some evidence that it is possible to become addicted to food; other research suggests otherwise. Despite the conflicting science, a study in the journal Appetite found that 28 percent of participants described themselves as food addicts. So whether or not it’s technically a disorder, many folks do feel it’s real for them.

What to know about food addiction

Research has discovered an intriguing link, though, that may be rooted in biology and behavior. Eating highly palatable foods—specifically those high in fats, carbs, salt, and sugar—is known to trigger a chemical reaction that induces pleasure in the brain. This reaction is similar to an addict’s response to certain substances like alcohol or tobacco.

Can food addiction lead to weight gain and obesity?

Yes. Because here’s what happens when that pleasure center of your brain lights up from eating things like chips, candy and fast food: It makes you feel good and want to eat more. Then you overeat, feel guilty, and the cycle starts again. It’s easy to see how this can lead to weight gain or obesity. And in adults with obesity, by some estimates, 7 to 25 percent have a food addiction.

Food addiction doesn’t discriminate between race, gender identity, socioeconomic status, or even body size and shape. It can have an extremely negative impact on the lives of those who experience it, leading to isolation, increased risk of anxiety and depression, body shame, and self-perceived lower quality of life. In fact, some research suggested that frequent consumption of “highly palatable” foods may trigger changes in the brain which result in stress, anxiety, or depressed moods unless one continues to eat these foods.

If you believe you have a food addiction, it’s important to speak with a health care professional trained in disordered eating or eating disorders. Reach out to your doctor, a licensed mental health professional, a registered dietitian, or contact a Food Addicts Anonymous chapter near you.

5 common signs of food addiction

Frequent cravings for certain foods despite just finishing a balanced meal that left you feeling physically full but rarely feeling satisfied.
Frequently continuing to eat these foods past the point of fullness or eating until feeling sick.
Feeling guilty after eating certain foods—which triggers you to eat more of the food as consolation.
Continuously making rules—like the restriction or elimination of certain foods—that you quickly break because they are too restrictive.
Hiding your consumption of certain foods from others or purposely eating in private.

How to begin overcoming a food addiction

Establish regular meal times.

This may help to avoid feeling overly hungry, which can lead to out-of-control eating. Think three balanced meals with one-to-two snacks per day. However, it’s important to establish a routine that is best for you!

Keep a food journal.

Journalinghelps create mindfulness about your meals and snacks and can help you identify what might trigger times of emotional eating. Episodes of “addictive” eating are typically predictable and pattern-like. They can happen during times of stress, boredom, sadness, etc. By figuring out when these hit, you’ll be better able to replace eating the addictive food with another action like walking, journaling, yoga, or calling a friend.

Identify food triggers and take a break from them.

Clear the kitchen of your “addicting” foods. Then, when you’re emotionally ready, slowly reintroduce them. Why? Well, we’re human, of course! We’ll likely be surrounded by these once addictive foods throughout our lives. To live a life free of anxiety and guilt around these foods, we need to learn how to live with them. Sit down while eating the food and savor it for at least five to ten minutes. Notice your emotions, hunger, and satiety before and after. Pause and take sips of water before, during, and after.

Speak with a professional.

Speak to your doctor if you have concerns about food addiction; they may recommend therapy and/or medication to help combat your triggers.

Take some time to log your meals, movement, and other dailies in the app to track your progress. It gives you time to reflect, and science shows it supports your success.

About Coach Morgan P.

I have been a Registered Dietitian for 4 years, and my passion lies in the HAES and body positive movement. I completed a combined bachelors and masters program in Dietetics and Kinesiology at Iowa State University. I have been in the health and fitness industry as a group fitness instructor for roughly 9 years. I live in Iowa with my husband, daughter, and furbaby. When I am not working and helping others find their definition of health, I love to try a new workout class with a friend or attend fun events in the area with my family.