I just can’t stop thinking about food” It’s a common occurrence to think about food regularly, perhaps even indulge occasionally. Yet, what happens when thoughts of food become so pervasive that they overshadow nearly every other aspect of your life? When an undercurrent of anxiety is only quelled by eating food? Or when it seems like you don’t have any control over what, when, and how much you eat?

It prompts a question that may linger in your mind: ‘Do I have an addiction?’

The term ‘addiction’ is often tossed around casually, especially when reflecting on our connection with food. However, Beyond the jokes and casual references, there exists a population of individuals who silently suffer and struggle to control their eating habits.

Exploring the concept of food addiction

Food addiction involves emotionally driven, persistent, and uncontrollable urges to eat, even when not physically hungry. Recognising the signs is crucial:

Compulsive Eating: Episodes of overeating to experience pleasure or alleviate negative emotions.
Loss of Control: Persistent struggles to regulate or stop eating, despite the desire to do so.
Cravings: Intense desires for specific foods, particularly those high in sugar, fat, and salt.
Negative Consequences: Continued overeating despite awareness of health, social, or emotional consequences.
Withdrawal Symptoms: Irritability, mood swings, and increased anxiety when attempting to reduce certain foods.
Preoccupation with food: Dominant thoughts interfere with daily activities, focusing on obtaining and consuming food or recovering from overeating.

Is food addiction real?

Even though there is no scientific proof or evidence for this, the idea of food addiction has gained a lot of attention in recent years, especially as obesity rates continue to rise around the world. Many people struggle with overeating and find it difficult to resist certain foods, leading to a cycle of guilt and shame. The concept of food addiction suggests that there may be a biological explanation for this behavior, and certain foods may be especially “rewarding” to the brain leading to a kind of addiction.

Dopamine: Why we like it, and how it hooks us

Dopamine, a neurotransmitter released in the nucleus accumbens, registers pleasure and reinforces learning. Activities like eating tasty meals, connecting with loved ones, or achieving goals trigger dopamine release. However, unnaturally high surges from certain activities or substances like drugs, gambling, highly processed foods etc. can lead to an addiction cycle. The brain becomes focused on obtaining more of the pleasurable substance, with tolerance developing over time.

Is food addiction the same as substance addiction?

Food addiction is often compared to substance addiction, as it shares similarities in terms of compulsive behavior and loss of control. The concept gained recognition due to the observed parallels between addictive substances and certain highly palatable foods, particularly those rich in sugar, fat, and salt. These foods can trigger the brain’s reward system, releasing neurotransmitters such as dopamine, which contribute to feelings of pleasure and satisfaction. However, there are notable differences between the two kinds of addiction, primarily related to the nature of the addictive substances, physiological mechanisms, biological mechanisms and consumption patterns.

Understanding the origins of food addiction

Biological, psychological, and social factors contribute to food addiction. Impulse control issues, sensitivity to stress, and a heightened dopamine response to highly processed foods may play roles. Additionally, a history of trauma, mental health disorders, and social factors such as poor access to nutritious food contribute to the complexity, individuals who have grown up with friends and family that regularly overeat, or use food to soothe, comfort, or entertain, might feel encouraged (explicitly or implicitly) to do the same.

The irony of diet culture

Despite progress in body positivity and the “health at every size” movement, modern culture continues to idealise thinness. The incessant pursuit of thinness through restrictive dieting often backfires due to the limited access paradigm, where restrictive diets may lead to increased cravings and binge eating. Recovery from compulsive overeating and food addiction focuses on body awareness, mindful eating, and developing a positive relationship with food, rather than perpetuating the diet culture.

Practical Steps Towards Healing

For those struggling with food addiction, taking small actions can be a meaningful start towards feeling better:
Focus on Feelings: Instead of fixating on nutritional values, we suggest you consider how foods make you feel. To begin with try to identify trigger foods and share your thoughts with an expert to build a positive, practical relationship with food.
Develop Awareness Around Triggers: Be aware. Explore what was happening before the urge to eat emerged. Recognising patterns and habits, facilitates the identification of opportunities to re-route them.
Collaborative Replacement Activities: Stress often triggers overeating, so it is recommended to create a list of activities that bring joy and calmness. This will help in developing alternative behaviors to eating, slowly building preferences over time.

This comprehensive exploration of food addiction aims to shed light on the intricate challenges faced by those navigating the complexities of their relationship with food. Recognising the signs, understanding the underlying factors, and embracing a holistic approach to recovery are pivotal steps towards fostering empathy, awareness, and transformative healing in the realm of food addiction.

Nutrimend is a diet consultancy clinic founded by Neha Patodia and Nupur Arya in 2015.
They coach people on how to eat right so that they feel confident in their bodies and achieve their desired goals.