Bad food.
I'm not talking about moldy or spoiled produce but instead, foods that bring on intense anxiety or guilt.
In eating disorder treatment, "fear food" is the terminology used to identify foods that are avoided in the diet due to fear. The reason why a certain food (or food group) becomes forbidden can be developed for many reasons. These "bad" foods are typically associated with loss of control or weight gain. These foods are typically high in calories, fat, carbs or sugar. If you've ever been on a diet, you understand the use of food rules for a sense of control.
Whereas safe or "good" foods can be comfortably consumed anytime, forbidden foods bring on anxiety or distress and if consumed, may cause restriction, bingeing, purging or excessive exercising.
With the holiday season quickly approaching, this can be a difficult time if you are struggling with your relationship with food and/or your body. Different types (and excessive amounts) of food can bring on a variety of concerns.
Before learning the strategies to overcome forbidden foods, it's important to understand why you've developed fear of specific foods.
Diet culture has distorted nutrition information. Nutrition misinformation adds fuel to forbidden foods. Although forbidden foods are highly individual, they are heavily influenced by diet culture. There's no reason to develop a fear around pasta unless you have celiac or a gluten intolerance.
Foods such as breads, cookies and potatoes are feared due to their carbohydrate or sugar content. Butter, dressings, dips and oil are feared due to their fat and calorie content. While it's ok not to enjoy certain foods and to say "no thank you", if you find yourself canceling plans to avoid certain foods, needing to compulsively exercise to "make up" for foods eaten, or the presence of certain foods trigger extreme anxiety, judgement or guilt, these are signs that forbidden foods are negatively impacting your emotional and physical health.
Forbidden foods often cause a vicious cycle or restriction, cravings, giving in/binging, guilt/anxiety/shame and then restriction. This is why embracing a wide variety of foods (yep - even those you consider "bad" for you) is a critical step in fostering a healthier relationship with food.
Here are a few tips to help make peace with forbidden foods. - Gradual exposure - pair one of your forbidden foods (ex. Reese's Cup or cookie) with a "good" food, like apple slices. This allows you to desensitize yourself to the anxiety with your "bad" food as you learn to eat all foods in a controlled and mindful manner.
- Practice eating more mindfully. Try this exercise to help you become more present around forbidden foods.
- Address your emotions - make space for feelings of anxiety, uneasiness or fear. Understand where the feelings are coming from and address why they are so strong right now. If the thought of having ice cream or chips in the house fills you with anxiety, learn to recognize those feelings so that certain foods don't hold power over you.
- Create a structured, well-balanced diet - if you are undereating in the morning, your body/brain will crave sugar in the afternoon. If you skip lunch, you will likely overeat at dinner. If you are constantly avoiding carbohydrates throughout the day, high-carb foods will become irresistible in the evening. Set yourself up for success with a well-planned diet so that you are eating balanced meals and snacks (and not restricting on any key macronutrients) throughout the day.
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