Why We Fear Food and How to Stop

Last week, I read six different articles with variations on the good-versus-bad-food theme. Good food? Bad food? It’s funny how we attribute moral properties to what is, essentially, a glob of chemical in a tasty package. Eating is supposed to provide nourishment and pleasure. But in our diet-obsessed culture, we have attributed to food an often-sinister quality.

Here’s one example: “Annie” was so tormented by her fear of food that she avoided parties and dinner invitations, because she didn’t want to be tempted by the tasty treats. When she ate, she spent the entire meal adding and re-adding the number of calories she was consuming. She read labels obsessively, and could tell you the calorie count of almost any food–and usually the number of carbohydrates, fat and protein as well. At best, she regarded food with suspicion; at worst, it terrified her.

Dieters are most susceptible to this mindset, but they’re not the only ones. Other fear-inducing foods and ingredients include saturated fat, sugar, high-fructose corn syrup, trans fats, GMOs, gluten, dairy, soy, pesticides, refined carbs, wheat, diet sodas, and anything that’s even remotely related to increased risk of inflammation, heart disease or cancer.

It’s important to be wary of some of these. I’m a huge proponent of eating clean foods, and make my living writing about them. If you’re sensitive to gluten, should you avoid bread? Absolutely. Will eating trans fats kill you? Probably so. But prudence and mindful choices can sometimes go the way of fear.

Think of how children eat. When you offer a child a cookie, he doesn’t think, “Dear god, that cookie was made with high-fructose corn syrup and trans fats! And it probably has 500 calories!” They think “Mmmm. Cookie. Sweet! Crunchy!” They eat the cookie, and have an experience of pure pleasure. Somewhere between the happily ignorant bliss of a child, and the ever-vigilant eye of a nutrition-savvy adult, there lies a middle path, one that doesn’t include worry, stress and fear.

If you find yourself from time to time (or frequently) seized by a fear of food, read on for six ways to loosen the grip.

1. Confront your fears. It’s not the food you fear, it’s the potential effect of that food. Write down what really scares you, and carry it to the worst possible outcome. It may look like this: “I’m afraid if I indulge my sweet tooth, I won’t be able to stop. I’ll gain a lot of weight until I’m morbidly obese. My husband won’t love me anymore, and he’ll leave me for a thinner woman.” Or maybe it’s as simple as “I won’t look good for my high school reunion, and my old friends will judge me.” And I’m not making these examples up. Whatever your fear, when it’s on paper, it’s easier to then decide if it’s reasonable, or out of hand.

2. Get to know your food. When you’re eating, just eat. Don’t watch TV, work on your computer, read a book, drive, whatever. Look at the food on your plate, chew it slowly, really taste it. Be fully present, enjoy what you’re eating, and then move on to the next thing. You’ll soon find that even “off-limits” foods aren’t really that scary. And notice what that food feels like in your body. Do you feel lousy after eating it? Maybe it won’t be your first choice next time.

3.Choose foods for the benefit. Rather than saying “no” to what you don’t want, say “yes” to what you do want. If you feel like coffee makes you jittery and upsets your stomach, choose to drink tea. Instead of saying “I can’t drink coffee because it makes me jittery and makes my skin look bad,” try saying “I choose to drink green tea because it’s calming and makes my skin look healthier.”

4. Eat for quality. There’s a lot of nasty food out there, and it’s reasonable to be careful. But if you choose foods for quality, you’ll eliminate many of the justifiable concerns, like agricultural chemicals, trans fats, sugar and so forth. If you enjoy cheese, choose organic varieties, and pay attention to how much you’re eating. If you like sweets, go for raw, unfiltered honey, instead of high-fructose corn syrup. And if you shop for foods without labels–whole fruits and vegetables, nuts, seeds, dried beans–it’s hard to go wrong.

5. Banish “forbidden foods.” The concept, that is, not the food. Unless you have an overriding health concern–you’re diabetic, or allergic to nuts, for example–it’s really not necessary to outlaw any one food. When you make a food off-limits, you only increase the cravings. So if you love potato chips, but you avoid them because they’re fried and high in sodium, have a few potato chips when you crave them.

6. Trust yourself. Speaking of potato chips, are you afraid you’ll eat the whole bag? It’s a common fear. When we fear food, it’s not really the food we’re afraid of. It’s our uncontrolled reaction to it. A spoonful of ice cream turns into a quart, a few cookies turns into a whole bag. That may happen at first. But in my experience, when people allow themselves to remove the labels and indulge in a “forbidden” food, it soon loses its appeal. Once you see it as just another food, you’re on your way to being free.


Lynn C.
Lynn C6 years ago

I eat to live, not the reverse...but I sure wish I could be sure of the food I eat...so many lies about ingredients and farming methods.
Ah well, there is a middle road with this, I suppose: a little pesticide, a little chemical, a few wood chips, a little corn syrup, a little GMO...

Joshep S.
Past Member 7 years ago

Because of lots of celery in the food we have fear about food. If food has more celery than it will happen that your weight will be increased after sometime. So mange your diet with limited celery and burn this celery by doing exercise.

Jessie M.
Jessie M7 years ago

Mindfulness of what you're putting in your body whether it's food or drink or drugs (harmful or not) is the first step to getting rid of those fears. It's usually about control or lack of it and identifying it is how you can begin to deal with it.

Patti Turchon Steigerwald

I agree with several of the comments on the difficulty of staying on or maintaining the healthy diet after optimal is reached. My view is that a "eating style" must change slowly and still contain "treats" but not regularly eaten nor normal portions. A little once & a while of the favorite foods is important to STAY on the diet change and to maintain healthy eating after goal is reached (weight, cholesterol, sugar, etrc.). That is my view & it works for me. Weight in particular is NOT GOOD to be lost fast. Those commercials are CRAP when they say "lose it fast and feel great skinny." Those lies are ruining the lives of many young people. I want to see correct & healthy commercials......PLEASE! Patti

Inga P.
Past Member 7 years ago


Ha In J.
Ha In J.7 years ago

I was on a diet a few weeks before, and I tried only eating healthy and green food during the diet and not even touching food cooked with (a lot of) oil. But, I think that this made my desire for eating oily food even more after the diet. I think that suddenly starting to eat healthily is worse than slowing down and increasing the amount of healthy food more and more, little by little, day by day. :)

Eve C.
KC C7 years ago

Food for thought (pardon the pun)!

Alyssa Renee
Alyssa Renee7 years ago

the only problem is, eating disorders aren't actually about food. but i don't know if you were talking about eating disorders specifically, or just about problems with food in general. they are good tips, though.

Elizebeth O'
Elizebeth O'7 years ago

I completely agree with this! It seems that mainstream media is especially helping make these caloric foods seem like they should be avoided at all costs! I agree there should be some sort of middleground.

James D.
James D.7 years ago

Nice post,Dieters are most susceptible to this mindset, but they’re not the only ones. Other fear-inducing foods and ingredients include saturated fat, sugar, high-fructose corn syrup, trans fats, GMOs, gluten, dairy, soy, pesticides, refined carbs, wheat, diet sodas, and anything that’s even remotely related to increased risk of inflammation, heart disease or cancer.
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