Overcoming Fear Foods at Social Gatherings

Contributor: Crystal Karges, MS, RDN, IBCLC, Special Projects Coordinator at Eating Disorder Hope/Addiction Hope

Recovery from an eating disorder is a process that continues on gradually over time.  One of the aspects of recovery that many individuals may have to face is the process of normalizing all foods, or being able to eat foods without any eating disorder behaviors.   Typically with eating disorders, such as bulimia nervosa, anorexia nervosa, or binge eating disorder, many foods or food groups are eaten abnormally.  For example, a person with anorexia may fear eating foods that are high in fats or carbohydrates and will therefore completely avoid eating any foods from these categories.  Another example is how a person with bulimia might only eat a certain food if they are able to “rid” themselves of that food somehow, either through purging, excessive exercise, laxative abuse, etc.

Facing your Fears

Fear foods are usually individually based but many common fear foods among eating disorder sufferers include desserts, fried foods, fast foods, nutrient dense foods or foods that are generally higher in fat, sugars, and starches.  Many fears about these foods are rooted in dieting myths and beliefs that may cause an individual to feel as though they will become “fat” if these foods are eaten, or that their weight may spiral out of control.

The problem about restricting and avoiding these types of foods is that it leads to a chaotic relationship with food in general.  These can result in many eating disorder behaviors that complicate food intake.  If a person feels fearful or afraid of eating a certain food, there is generally deeper, underlying issues associated with those foods.  Healing and recovering from an eating disorder allows a person to make peace with food and their bodies and gradually overcome these fears about eating certain foods.

If you are in recovery from an eating disorder, you may find it beneficial to work with a treatment team through this phase of your recovery, particularly a registered dietitian.  Overcoming fear foods begins by slowly exposing yourself to those foods which you have been avoiding or have had a chaotic relationship with.  What are the foods that you may still fear eating?   Make a list and begin by working with the foods that are least scary on your list.  Slowly reincorporating these foods back into your meal plan will help you normalize your relationship with that food and making eating it much less scary than if you were to continue avoiding it completely.  A registered dietitian can help guide you in terms of how you can incorporate these foods into your meal plan.

Exposure Therapy

Having exposure to your fear foods can help normalize your experience with them when you encounter these foods under other circumstances.  College is a time that brings many new experiences, which often includes food.  Being able to participate in social gatherings or activities with friends or on campus should not be avoided because of fear foods you may have.  Remember that food is simply nourishment for your body, and calories are simply a way of measuring the energy that is available to your body through that food.  When you are tuning in to your body, listening to and honoring your hunger and fullness signals appropriately, you will find that you can eat any food within balance and moderation and that your body will be okay.

Overcoming fear foods is a process that transpires and unfolds gradually but surely.  Having the support of a eating disorder professional, such as a registered dietitian, can help you make peace with foods that you may be fearful of or avoiding and preparing you for encountering these foods on a regular basis.  With dedication and commitment to the process, you will find that you are able to normalize your relationship with food and your body and enjoy a wide variety of foods on a regular basis.

Community Discussion – Share your thoughts here!

What are some tools that have been helpful to you in overcoming fear foods at social gatherings?  What encouragement might you share with other individuals who are learning to overcome their own fears of eating certain foods?

Last Updated & Reviewed By: Jacquelyn Ekern, MS, LPC on September 3, 2015. Published on EatingDisorderHope.com