Food & Mental Health: Stop Beating Yourself Up Over Eating

The way we talk to ourselves about food – and the labels we apply to it – can have a surprisingly powerful impact on our mental wellbeing. Experts are finding that self-judgment around eating choices isn’t simply a matter of willpower or discipline, but a potential contributor to stress, anxiety, and even disordered eating patterns.

The Harmful Cycle of “Good” and “Bad” Foods

Judging someone, or yourself, based on dietary choices is reductive, and doesn’t reflect a person’s worth. Experts note that categorizing food as “good” or “bad” often leads to feelings of shame and guilt when consuming items deemed undesirable. This internal criticism, they say, is far more damaging than the food itself.

“Viewing food as good or bad tends to create shame and guilt towards consuming certain foods,” says Wengler. Despite common messaging, individuals are defined by much more than their dietary habits.

Orthorexia: An Emerging Concern

An excessive focus on “healthy” eating can escalate into a disorder known as orthorexia. Coined in 1998, orthorexia describes an obsession with “healthy” eating, and is reportedly on the rise. While not currently classified as a clinical eating disorder, research suggests it could affect up to 90 percent of people in some populations.

Did You Know? The term orthorexia was coined in 1998 to describe an obsession with “healthy” eating.

This rigid approach to food can create significant stress and anxiety, making everyday tasks like grocery shopping or cooking dinner feel overwhelming. This, in turn, can push individuals further into disordered eating patterns that negatively impact their mental health.

Expert Insight: The tendency to label foods as “good” or “bad” creates a self-perpetuating cycle of anxiety and guilt, potentially overshadowing the simple enjoyment and nourishment that food should provide. This highlights the importance of a more balanced and compassionate approach to eating.

Fixating on eating a certain way, or berating oneself for not doing so, can have health implications. “When it comes to mental health, an obsession with ‘good’ foods and ‘bad’ foods is unhealthy,” Atkinson says. The shame and guilt associated with eating foods considered “bad,” like a burrito or ice cream, can significantly harm mental wellbeing.

Frequently Asked Questions

What happens when food is viewed as “good” or “bad”?

Viewing foods as good or bad can create stress and anxiety, making tasks like grocery shopping or cooking more difficult. This can lead to disordered eating patterns that impact mental health.

What is orthorexia?

Orthorexia is an obsession with “healthy” eating, coined in 1998. While not a clinically classified eating disorder, research suggests it could affect up to 90 percent of people in some populations.

Can eating a food considered “bad” really impact mental health?

Yes, feeling shame and guilt every time you eat a food you consider “bad” can have a significant negative impact on your mental health, according to experts.

How might a more flexible and self-compassionate approach to food choices influence your overall wellbeing?