How to Overcome Food Guilt
If you’ve ever felt guilty after eating something, you’re not alone.
This blog post is for you.
I want to start by normalizing this. While it’s not a feeling I’d wish on anyone, feeling guilty after eating is so normal.
Food guilt can range from anything like “I shouldn’t have eaten to that” to “I’m so bad for eating that” and even to “I need to eat less tomorrow because I’ve eaten that.”
While none of those statements are true or valid, they’re also really common. But of course, not fun at all to feel.
Blame it on diet culture: sneaky things like an Instagram post calling a food “toxic” or an article that compares different food choices to each other. Even food marketing that calls certain foods “guilt free.” These are all the culprits.
Over time, it’s all too easy to internalize these messages and start to feel guilty for eating certain foods.
But you absolutely should not.
Food is meant to be enjoyed. And I promise, it’s possible to enjoy all kinds of food without the guilt.
Know that you’re allowed to eat any food. No food is good or bad.
A big part of eliminating food guilt is starting to make peace with food.
Not coincidentally, this is also the first principle of Intuitive Eating.
So often, we label foods in our head without even realizing it. Certain items are “bad” or “unhealthy” while others are “good” or “better” or “healthier.”
Start to remove these labels. Know that no food is good or bad.
Yes, some foods contain more nutrients than others. But there’s a time and place for all foods.
For example, an apple is clearly more nutritious than a cookie. But if you’re craving a chocolate chip cookie, an apple really isn’t gonna cut it.
Give yourself unconditional permission to eat any food and know that not only are the foods not good or bad, but also, you’re not good or bad for eating them.
And that restricting often leads to bingeing.
On the same note, know that restriction - of any kind - almost always leads to some kind of bingeing.
When we tell ourselves we’re not allowed to eat a certain food, it only causes us to want that food more.
Even when we tell ourselves we can’t have that food today or that we have to wait for X time, it only makes the food more tempting.
These are all subtle food rules that involve from kind of restriction.
Eventually these cravings get so strong that they become uncontrollable. And once a craving is uncontrollable, it’s difficult not to overeat and/or binge eat.
So how does this result to guilt? Often times, these periods of overeating, eating in a way that feels uncontrollable or eating foods that aren’t allowed are what cause the most guilt.
Instead, know that restricting backfires. And when we break our food rules, we, of course, feel guilty.
Allow all foods.
Try to eliminate any mental or literal restriction.
And finally no that no single food will make or break your health.
Make this your mantra:
no one food, meal, or day will make or break your health.
Just like one salad won’t automatically make you healthier, one cookie will not automatically make you unhealthy.
There’s a time and place for all foods. And again, when you’re craving a cookie, it’s the perfect time for a cookie. When you’re craving an apple, that’s a great time to eat an apple.
Food provides nutrients, but it’s also meant to be enjoyed. Food is social, emotional and nostalgic. It’s how we celebrate events, come together with others and can even evoke memories.
Food is not just about nutrients. You are allowed to - and supposed to! - enjoy the food that you eat. Food should be delicious and satisfying.
If you do feel guilty after eating something like a slice of birthday cake, I urge you to consider: did you enjoy it? Was it fun to be able to eat cake with friends and family? Did it taste good?
Food that you enjoyed is not food that you’re “bad” for eating. And it’s not certainly not anything that you should feel guilty over.
Please keep in mind that this is a process. Your thoughts around food that cause food guilt didn’t happen overnight. And they won’t disappear overnight.
Keep reminding yourself of each of these points. You’re allowed to eat all foods. No food is good or bad. And no food will make or break your health.
Food is meant to be enjoyed and you deserve to enjoy the food you eat without any negative emotions following it.
Food guilt comes with a lot of “shoulds.” It makes you feel like you “should” be eating this and “shouldn’t” be eating that.