Eight signs you might be addicted to food – by a psychiatrist
With chains of fast-food outlets growing longer and food-related advertising being blasted our way almost 24/7, our relationship with food is growing increasingly complex.
The rise in processed foods and sedentary lifestyles combined with overeating disorders and compulsive eating behaviours can be a dangerous combination. Food addiction is the sixth most common addiction worldwide, but is becoming a much more prevalent issue.
In this article, Dr. Michael Olla, a psychiatrist at Valley Spring Recovery explains eight signs that could indicate you may have an addiction to food and gives advice on how to overcome the condition.
1) Craving food despite being full
One common sign of food addiction is still having cravings even after finishing a big meal. After eating a full meal, somebody addicted to food may still feel the urge to eat something sweet or savoury. This is not a hunger-driven craving but rather the brain seeking the dopamine rush associated with highly palatable foods, particularly those rich in sugar, fat, or salt.
2) Eating more than you planned
For some people, having a small piece of cake or a few chips isn’t enough. You may end up consuming large amounts without realising it, turning what was intended as a small indulgence into a full-blown binge. This behaviour mirrors that of other addictions, where moderation is difficult, if not impossible.
Food addicts often find it hard to stop once they’ve started eating, particularly when it comes to ‘trigger foods’ high in sugar, fat, or salt.
3) Eating until you feel uncomfortably full
Those with a food addiction often suffer from compulsive overeating. You may continue consuming food even after becoming overly full, often to the point of discomfort or in some cases, physical pain.
This pattern reflects a loss of control, where the desire to satisfy cravings and get a dopamine hit overrides the body’s natural signals of fullness. Eating until being stuffed becomes more about satisfying an emotional or psychological need rather than responding to hunger.
4) Feeling guilty after eating
Feelings of guilt and shame tend to follow episodes of overeating. Food addicts frequently feel like they’ve done something wrong after indulging in their cravings, particularly if they eat unhealthy or large quantities of food.
But despite these negative emotions, the addictive cycle usually compels you to repeat the behaviour, reinforcing a loop of guilt, shame, and compulsive eating that can wreak havoc on your life and mental state.
5) Making excuses for eating
Rationalising unhealthy eating habits is a common defence mechanism in food addiction. You might create internal justifications, such as ‘I deserve this after a long day’ or ‘it’s just a special occasion’, to allow yourself to indulge in unhealthy foods.
Over time, these excuses can become frequent and ingrained, leading to regular lapses in control. The brain creates loopholes to circumvent self-imposed rules or boundaries, perpetuating the cycle of addictive eating behaviours.
6) Failing to stick to self-imposed rules
Individuals with food addiction typically try to set rules for themselves to regain control over their eating habits, such as only allowing certain foods on specific days or avoiding fast food. However, these rules are often broken, as the addictive nature of food makes it difficult to stick to these plans. Over time, repeated failures can diminish your confidence in your ability to control your eating.
7) Hiding eating from others
Those who struggle with food addiction may eat alone or in private to avoid real or perceived judgement from others. They may sneak food into their room or hide the evidence of their eating, such as wrappers or empty containers. This behaviour often stems from feelings of shame or guilt about their inability to control their eating habits.
8) Eating despite physical problems
Even when confronted with physical consequences like weight gain, fatigue, digestive issues, or more severe health problems such as diabetes or heart disease, those with food addiction may find it impossible to stop eating. The compulsive need to consume certain foods overrides the knowledge of the harm being caused to the body.
This pattern, where the behaviour continues despite significant negative outcomes, is one of the most telling signs of addiction.
How to break the cycle of compulsive eating
Beyond individual behaviour, food addiction is exacerbated by our modern environment, which is saturated with aggressive marketing and media portrayals that glamorise indulgence. The constant bombardment of advertisements for fast food and sugary snacks exploits the brain’s reward system, making it harder for people to resist cravings.
Being conscious of this influence and actively seeking healthier options can empower you to regain control over your food choices.
Strategies such as mindful eating, which focuses on becoming aware of hunger cues, and cognitive-behavioural therapy (CBT) can also help you break the cycle of compulsive eating. Reducing exposure to food advertisements by limiting media consumption or using ad-blocking tools may also reduce temptations.
Valley Spring Recovery is a premier addiction treatment centre dedicated to providing compassionate, personalised care for individuals seeking recovery. Nestled in a serene environment, their holistic approach combines evidence-based therapies with wellness activities to promote lasting sobriety. T
