Are ultra-processed foods bad? (Or UPFs, as you’ll see them called.) If you’ve spent any time on social media lately, you’ll have seen this said. UPF’s being blamed for pretty much everything, from weight gain to cancer to “ruining our health.” Bread, yoghurt, cereal, plant milks, even baked beans have all been thrown into the “avoid at all costs” pile.
It’s everywhere at the moment, and it’s causing a LOT of confusion for the people I work with. It creates fear around completely safe foods.
So let’s actually unpack this. What ultra-processed foods are, what the research does (and really doesn’t) tell us, when UPFs can genuinely be helpful, and why food has never been about nutrition alone.
What Are Ultra-Processed Foods?
The term comes from something called the NOVA classification, which sorts food into four groups based on how much it’s been processed, rather than how nutritious it is.
Processed culinary ingredients: oils, butter, sugar, salt
Processed foods: tinned vegetables, cheese, a fresh loaf from the bakery
Ultra-processed foods: foods made mostly from substances extracted from whole foods, plus additives, that have been industrially formulated. Think breakfast cereals, plant-based milks, flavoured yoghurts, protein bars, ready meals… and yes, biscuits and crisps too.
Notice how broad that last category is. It includes foods that are genuinely useful sources of fibre, protein, calcium and iron. This is one of the biggest issues with how UPFs are talked about online: the category is treated as one single “bad” group, regardless of what they’re actually made of, how they’re used, or what role they play in someone’s day.
So Are Ultra-Processed Foods Actually Bad For You?
What Does the Evidence Really Say?
There is real research here, and it’s a legitimate area of nutrition science, I’m not dismissing it. Some studies have found links between very high UPF intake and poorer health outcomes. But a few things get lost when this hits the headlines:
Much of it is observational. That means it can show a link, but not prove that UPFs themselves are the cause. Income, access to fresh food, and overall diet quality all tangle in there too. The category is so broad that comparing a supermarket meal deal to a tin of lentils under the same label doesn’t tell us much. Nutrition science is complex and still evolving. It rarely fits into a headline.
None of this means diet quality is irrelevant, or that UPFs deserve a completely free pass. It just means “processed = bad, unprocessed = good” is a much shakier line than social media makes it sound.
When Ultra-Processed Foods Can Actually Be Helpful
This is the part that often gets left out of the conversation entirely. UPFs aren’t just something to tolerate, they can genuinely support health, and here’s how:
They’re often more affordable and last longer. Tinned, frozen and packaged foods are often cheaper and last longer than fresh alternatives, which matters hugely for food security.
UPF’s save time and energy you might not have. Not everyone has the time, energy, mobility or capacity to cook from scratch every day, and that’s completely okay. A jarred pasta sauce or a ready meal on a busy or low-energy day is not a failure. It’s just dinner.
They can genuinely be the more supportive choice in eating disorder recovery. Foods like fortified cereals, flavoured yoghurts, protein shakes and shelf-stable snacks are often lower in fibre and volume, and higher in energy density, which can make them genuinely easier to tolerate for someone whose gut and appetite cues need time to recover. There is nothing “less healthy” about reaching for these in recovery, sometimes they’re exactly what a body needs, and that’s worth hearing clearly: no food is off limits, and no food is “better” simply because it’s less processed.
UPF’s are often fortified with nutrients people struggle to get enough of. Iron, calcium, iodine, vitamin D, are all commonly added to things like cereals and plant milks.
And sometimes they’re just what the moment needs. Food isn’t just fuel, and sometimes the “processed” biscuit at a birthday party or the shop-bought cake is exactly what a celebration calls for. It is allowed to just be nice sometimes.
Food was never just about nutrition
I say this to almost every single client I see: nutrition is one part of what food is for, not the whole point of it.
Food is also about:
💫 Culture and identity: So many meals carry family history, tradition and heritage 💫 Connection: Sharing food is one of the most fundamental forms of human bonding 💫 Convenience and capacity: Not every meal needs to be from scratch to be “good enough” 💫 Pleasure: Enjoying what you eat is a legitimate, valuable part of eating, not a guilty extra 💫 Comfort & celebration: Birthday cake, holiday food, the snack you always have at the cinema
When we boil food down to “processed vs unprocessed,” all of that disappears. And honestly, it just becomes another version of diet culture. Another way to attach morality to what’s on your plate, another thing to feel guilty about. No food is good or bad, healthy or unhealthy, clean or dirty. It’s just food, and it can mean a hundred different things depending on the day, the person, and the moment.
A Gentler Way to Think About UPFs
Rather than asking “is this food ultra-processed?”, it can be more helpful to ask:
Does this food fit into an overall varied, adequate diet?
Is this choice supporting my energy, my day, or my recovery right now?
Am I able to enjoy this without guilt?
Does this food work for my current life, budget, time and capacity?
There is room in a balanced diet for wholefoods and convenience foods, for scratch-cooked meals and shop-bought ones, for the fortified cereal and the fresh fruit. None of it needs to be at war with the other.
Conclusion: So, Are Ultra-Processed Foods Bad?
Ultra-processed foods aren’t one single villain, they’re a huge, messy category that covers an enormous range of everyday foods. The evidence is interesting, but it’s nowhere near black and white, and it definitely doesn’t support fearing entire aisles of the supermarket, or any one food.
And nutrition was never the whole story. Culture, connection, convenience, and enjoyment all matter too. And that’s not something to feel guilty about.
If you’d like more personalised support around food, nutrition, or recovery, feel free to book a free call with us here.
Written by: Jennifer Low (Registered Dietitian)
References
Barbaresko J, Bröder J, Conrad J, et al. 2024. Ultra-processed food consumption and human health: an umbrella review of systematic reviews with meta-analyses. Crit Rev Food Sci Nutr.
British Dietetic Association (2025). Are all UPF’s created equal? BDA.uk.com. Available at: https://www.bda.uk.com/specialist-groups-and-branches/public-health-specialist-group/previous-webinars/are-all-upfs-created-equal.html.
British Nutrition Foundation (2024). Ultra-processed foods. Nutrition.org.uk. Available at: https://www.nutrition.org.uk/creating-a-healthy-diet/ultra-processed-foods/.
Lane MM, Gamage E, Du S, et al. 2024. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ.
Monteiro CA, Cannon G, Levy RB, et al. 2019. Ultra-processed foods: what they are and how to identify them. Public Health Nutrition
Sadler, C. R., et al. (2021). Processed food classification: Conceptualisation and challenges. Trends in Food Science & Technology.
Should I eat more fibre in eating disorder recovery?
A balanced diet is essential for maintaining optimal health, and fibre is a crucial component. Despite its importance, many people overlook the role of fibre in promoting digestive health and supporting cardiovascular and metabolic health.
And conversely many of the clients I work with often have a LOT of fibre in their diets. Or believe that by increasing the fibre in their diet (usually through “allowed” veg and fruit) will magically sort the constipation they have had since they started to eat less and be in a smaller body.
In this blog, we will explore what fibre is, its significance in the diet, UK fibre dietary recommendations, fibre-rich foods, and the issues with eating too much fibre iin eating disorder recovery.
What is Fibre?
Dietary fibre refers to the parts of plant foods that is fermented by gut bacteria in the large intestine. It is not digested and absorbed in the small intestine, unlike other macronutrients such as protein or fat.
Fibre is a type of carbohydrate that can be categorised into soluble fibre, insoluble fibre, resistant starch and prebiotics:
Soluble Fibre: dissolves in water to form a gel-like substance. As a result, it can help to soften the bowels and aid with constipation. It also slows down the time it takes for food to pass through the gut. Common sources include oats, barley, apples, citrus fruits, carrots, sweet potato and brussels sprouts.
Insoluble Fibre: does not dissolve in water and helps to add bulk to stools, promoting regular bowel movements. It is found in whole grains, bran, nuts, beans, cauliflower, green beans and potato.
Resistant starch: a type of soluble fibre that is fermented in the large intestine that is found in sources such as oats, chickpeas and potatoes.
Prebiotics: act as food for the good bacteria in the large intestine that is naturally found in asparagus, onions and garlic.
All these types of fibre play important roles in the body and should form part of a healthy and balanced diet.
The Importance of Fibre in the Diet
Fibre offers numerous health benefits, making it a cornerstone of a balanced diet. Research has found that a diet rich in fibre can help to:
Reduce the risk of cardiovascular disease and help to reduce cholesterol levels. More specifically, consumption of beta glucans has been shown to reduce cholesterol levels and blood pressure in several randomised controlled trials. Beta glucans are found in oats and barley.
Reduce the risk of type 2 diabetes and help with blood glucose control in people with type 2 diabetes
Reduce the risk of bowel cancer
Improve the gut microbiota as fibre can provide and feed good bacteria for the gut. When fibre, such as resistant starch, is fermented in the gut it produces Short chain fatty acids (SCFA) which are associated with an improved gut microbiome.
Problems with Eating Too Much Fibre
In eating disorder recovery, too much fibre can be a problem. Fibre fills us up, and when you have been restricting your food intake for a period of time your gastrointestinal tract slows, you have slower stomach emptying and you feel fuller much faster, meaning that you will likely need to have meals and snacks with lower volume (and therefore lower fibre).
You do not want meals that make you feel fuller. You need meals that allow you to feel as comfortable as possible after eating, to stop any compensatory behaviours, and to stop the “bloating” that can increase the feelings of guilt (I put in inverted commas, as it is normally just fullness). Basically, you need a meal plan that looks at overall health, but that also takes into account your current needs, and for most people I work with they currently need a lower fibre diet, not a higher fibre one.
No amount of fibre will make you healthy if you are not eating enough food, having a balanced diet and living in a body at a healthy body weight. AND no amount of fibre will improve constipation – for the majority of people who have an eating disorder, constipation is solved once they reach an adequate intake of food each day AND a healthy body weight (this does not replace medical advice, and it is still advised to see your GP for any changes in bowel habits).
UK Fibre Recommendations
In the UK, the government has set clear guidelines for fibre intake to ensure that everyone meets their nutritional needs. \
Adults (aged 17 years and over) should aim to consume 30 grams of fibre daily.
Children aged 11 to 16 years should consume about 25 grams daily.
Younger children need slightly less per day: about 20 grams for those aged 5 to 11 and 15 grams for children aged 2 to 5.
Unfortunately, many people fall short of these recommendations. On average, adults in the UK consume only around 18 grams of fibre per day, far below the target of 30 grams.
To ensure we are meeting the recommendations, incorporating a variety of fibre-rich foods into our diets is essential.
How do I increase my fibre intake?
Including fibre-rich foods in your diet doesn’t have to be challenging.
Foods high in fibre include:
Wholegrains – are an excellent source of fibre, B vitamins, folic acid, omega-3 fats, and micronutrients. Examples include: wholemeal bread, wholewheat pasta, brown rice, shredded wheat, oats, quinoa and barley.
Pulses, peas and beans – are not only high in fibre but also packed with protein, making them a great option for a vegetarian or vegan meal during the week. Some include: baked beans, peas, lentils, chickpeas, kidney beans and
Fruits and vegetables – are rich in the different types of fibre and are also a source of essential vitamins and minerals. For maximum fibre content, try to keep the skin on fruits and vegetables where possible, and try to get a variety throughout the week. Consider adding these to your meals: apples, pears, oranges, berries, broccoli, carrots, sweet potato, brussels sprouts, sweetcorn
Nuts and Seeds – Nuts and seeds are high in fibre and also provide a source of healthy fats in the diet. Some examples include: chia seeds, flaxseeds, almonds, walnuts and peanuts
Other higher fibre snack ideas:
Popcorn
Wholegrain rice crackers and cereal bars
Vegetable sticks with hummus
Unsalted nuts and dried fruit trail mix
Flapjacks and cereal bars
Conclusion
Incorporating fibre-rich foods is an important part of maintaining a healthy, balanced diet. From improving digestive health to reducing the risk of chronic diseases, fibre plays a pivotal role in maintaining good health. Eating a variety of wholegrains, legumes, pulses, peas, fruits, vegetables, nuts, and seeds in our diets can help us to meet the current government recommendations of 30g of fibre per day (for adults).
However, it’s equally important to avoid overloading on fibre, especially in eating disorder & disordered eating recovery, where the emphasis first needs to be on an adequate intake and a healthy body size.
If you are ready for more personalised support to take a gentle step towards recovering from your eating disorder, feel free to book a free call with us here.
Valdes, A. M., Walter, J., Segal, E., & Spector, T. D. (2018). Role of the gut microbiota in nutrition and health. BMJ, k2179. https://doi.org/10.1136/bmj.k2179
Caffeine is a widely consumed stimulant found in many beverages and foods. The effects of caffeine on the body, particularly in the context of gut health and in eating disorder recovery, raise important questions. This blog post delves into the current guidelines on caffeine consumption, caffeine content in common foods and drinks, its effects on the body, and considerations for those recovering from eating disorders.
What Are the Guidelines on Caffeine?
Currently there are no specific guidelines for caffeine intake in the UK, other than recommendations for pregnant women (up to 200mg/day). However, the FDA and other health organisations worldwide suggest that moderate caffeine consumption can be safe for most adults. The general recommendation is up to 400 mg of caffeine per day, which is equivalent to about four 250ml cups of instant coffee. However, individual tolerance can vary widely due to factors such as genetics, age, and overall health.
How Much Caffeine Is in Usual Drinks and Food?
Understanding the caffeine content in common beverages can help us to manage our intake effectively.
Instant coffee (250ml): 80-100 mg
Double espresso (60ml): 125 mg
Cup of tea or green tea (250ml): 75 mg
Energy drinks (250ml): 80 mg
Coke can (330ml): 34 mg
Diet coke can (330ml): 46mg
Dark chocolate (50g): 25mg
Milk chocolate (50g): 10 mg
The Effects of Caffeine in the Body
Caffeine stimulates the central nervous system, leading to increased alertness and reduced fatigue. However, its effects can also include:
Diuretic effect: Some evidence has suggested that caffeine intake can increase urine production. However, a 2015 meta-analysis of controlled studies found a small effect of caffeine on diuresis. The diuretic effect of caffeine was found to be more prominent in females than males. Interestingly, it also found that exercise negated the diuretic effect of caffeine.
Increased blood pressure: The current evidence relating caffeine to increased blood pressure is mixed. There is more robust evidence suggesting that caffeine acutely increases blood pressure, but the chronic implications are not certain. According to NICE guidelines, in individuals with hypertension, excessive consumption of caffeine is discouraged.
Anxiety – because caffeine can increase some people’s heart rate, this can feel like anxiety or a panic attack. So reducing caffeine containing drinks and switching to de-caf can be useful.
Does It Affect Our Gut Health?
Caffeine can influence gut health in several ways:
Gut motility: Caffeine has been found to be a common trigger of diarrhoea in up to 40% of IBS patients. It is thought that caffeine may increase gastrointestinal motility, which can lead to quicker transit times. However, the evidence at present comes from observational studies, therefore we cannot draw concrete conclusions from the current evidence base.
Gastric acid production: Caffeine may also stimulate gastric acid secretion, which could aggravate conditions like gastroesophageal reflux. NICE guidelines state that whilst caffeine has been found to be a trigger for acid reflux in some individuals, it is not advised that people suffering with acid reflux should stop consuming caffeine as the current evidence is not sufficient.
Microbiome influence: Some studies suggest caffeine may have a modulating effect on gut microbiota, potentially impacting overall gut health, though more research is needed in this area.
Understanding these effects is crucial if you have existing gastrointestinal issues.
What About in Eating Disorder Recovery – Should We Have Caffeine or Not?
For individuals recovering from eating disorders, the decision to consume caffeine should be approached with caution:
Anxiety and Stress: Many individuals with eating disorders experience heightened anxiety. Caffeine may exacerbate these feelings, making it advisable to limit intake during recovery.
Nutritional Considerations: Caffeine may suppress appetite in some individuals, which could complicate recovery efforts aimed at normalising eating patterns.
Caffeine containing drinks, such as coffee, can be made up with a lot of milk, which can be a helpful source of calcium.
Ultimately, the decision to consume caffeine should be personalised, ideally made in consultation with a dietitian who understands your unique circumstances and recovery goals.
In Summary…
Many people around the world consume caffeine, but its effects on the body, gut health and recovery from eating disorders warrant careful consideration.
With that said, caffeine is present in many foods and beverages that we enjoy with friends and family and is present in many different cultures and activities.
Remaining mindful of the potential impacts of caffeine is important, as it allows us to make informed choices that support our overall health and well-being but should be balanced with enjoyment.
And if you would like more personalised advice, feel free to book in with us here.
Written by: Aishah Angell (Registered Dietitian) and reviewed by Jennifer Low (Registered Dietitian)
References
British Dietetic Association. (2019). “Coffee and Health; it’s not just about the caffeine”
British Heart Foundation. “Am I drinking too much caffeine?”
Correa M, SanMiguel N, López-Cruz L, Carratalá-Ros C, Olivares-García R, & Salamone J. D. (2018). “Caffeine modulates food intake depending on the context that gives access to food: comparison with dopamine depletion.
Food standards Australia and New Zealand. (2023). “Caffeine”
NHS. (2024). “Foods to avoid in pregnancy”.
NICE. (2023). “How should I manage a person with hypertension?”
NICE. (2023). “How should I manage a person with proven GORD?”
Rosa F, Marigliano B, Mannucci S, Candelli M, Savioli G, Merra G, Gabrielli M, Gasbarrini A, Franceschi F, Piccioni A. (2024). “Coffee and Microbiota: A Narrative Review.”
U.S. Food and Drug Administration (FDA). (2024). “Spilling the Beans: How Much Caffeine is Too Much?”
Varney J. Monash University. (2017). “Does caffeine affect IBS symptoms?”
Zhang Y, Coca A, Casa DJ, Antonio J, Green JM, Bishop PA. (2015). “Caffeine and diuresis during rest and exercise: A meta-analysis”.
Creating a restful bedtime routine: can diet have an impact?
Getting a good night’s sleep is essential for our overall health and well-being. However, the importance of sleep duration and sleep quality is often overlooked. There are several lifestyle factors that can influence sleep quality, including what we eat and drink. What foods can help you to sleep? This blog post will explore the importance of sleep, foods that could promote restful sleep, and which food and drink to avoid before bedtime.
How much sleep is enough?
The American Academy of Sleep Medicine recommends that generally, adults need at least 7 hours of sleep a night (and many need more than this!). Good sleep hygiene is important to curate the best possible environment for sleep. Sleep hygiene can include having a bedtime routine, stopping using our devices at least 30-60 minutes before bed, having a dimmer light on when getting into bed, and going to bed at the same time every night.
Health effects of poor sleep
Poor sleep doesn’t just make you tired the next day; it can have severe consequences for your overall health. Chronic sleep deprivation is linked to a range of health issues, including:
Impaired cognitive function: Lack of sleep can negatively impact your memory, decision-making, and ability to concentrate. Research has found that poor sleep increases the risk of vehicle crashing due to fatigue whilst driving.
Increased risk of chronic diseases: Poor sleep is associated with an increased risk of conditions such as heart disease, diabetes, and high blood pressure
Weakened immune system: Sleep is crucial for immune function. Regular bad sleep can make you more susceptible to infections and increase recovery time from illnesses.
Mental health issues: Chronic sleep deprivation is closely linked to anxiety, depression, and other mood disorders. Sleep deprivation can make us more irritable, which can affect our professional and personal relationships.
Weight gain: Poor sleep can also lead to weight gain in some people. This may be due to stress on the body, or to the excessive consumption of high energy snacks and a dysregulation of mealtimes.
Foods that can help you sleep
Given the significant impact that sleep has on our health, it’s essential to consider factors that can improve our sleep quality, including our diets. Some foods have been found to potentially help with restful sleep due to the micronutrient profiles. Although at present, there is insufficient evidence to prove that certain foods improve sleep, this is an emerging area of nutrition.
For example:
Kiwi: Some research has suggested that consuming kiwi before bed may improve sleep onset, duration, and quality. This may be due to the serotonin content in Kiwis. Serotonin is a neurotransmitter that regulates sleep. Kiwis also contain many antioxidants that support overall health.
Tart Cherry Juice: Tart cherries are one of the few natural sources of melatonin, the hormone that regulates our sleep-wake cycles. Drinking a tart cherry juice blend was shown to potentially improve sleep quality and duration in adults with insomnia in one study conducted in 2010; however further research is required to support this claim.
Poultry& fish: contain tryptophan, which is an amino acid that is broken down into serotonin and melatonin, both of which are crucial for regulating sleep.
Soy: Another food found to be high in tryptophan is soy. Soy is also high in isoflavones. There is weak evidence that suggests that people who had diets high in isoflavones had better sleep than people with low levels of isoflavones in their diets.
More high-quality research is required to find more robust associations between eating certain foods and the beneficial effects this can have on sleep.
What might stop me sleeping?
Conversely, there is more evidence suggesting that certain food and drink impair sleep. Here are some food and beverages you should avoid before going to bed:
Caffeine: Caffeine is a well-known stimulant found in coffee, tea, pre-workout and many soft drinks. It can stay in your system for several hours and disrupt your ability to fall asleep and stay asleep. Caffeine can have different effects on different people. A recent systematic review and meta-analysis found that drinks high in caffeine should be consumed between 8 and 13 hours before the time you want to fall asleep to avoid reductions in sleep duration.
Spicy foods: spicy foods just before bedtime may trigger gastro-oesophageal reflux and indigestion in some people, making it difficult to get comfortable and fall asleep.
Alcohol: While alcohol may make you feel sleepy initially, it can disrupt your sleep cycle, particularly the REM (rapid eye movement) stage, leading to fragmented and less restorative sleep.
Large meals: Eating a large meal right before bed can cause discomfort as the body is still attempting to digest the food. Attempting to sleep right after a big meal could also cause discomfort due to indigestion.
Not eating enough: many patients we see in clinic don’t eat enough during the day and try to go to bed hungry – this stops them being able to fall asleep, as well as causing them to wake up hungry in the night.
Creating a restful bedtime routine involves more than just setting a regular sleep schedule or creating a relaxing environment; it also includes paying attention to what you eat and drink. By incorporating foods that could promote sleep and avoiding those that can interfere with it, you may be able to improve your sleep quality and overall health.
As with all health advice, it’s important to pay attention to how your body responds to different foods. If you are experiencing ongoing severe sleep issues, please visit your GP.
And if you want more personalised advice, feel free to book in with us here
Written by: Aishah Angell (Registered Dietitian) and reviewed by Jennifer Low (Registered Dietitian)
References
The Sleep Foundation. (2023). “Effects of Sleep Deprivation.”
Sleep Research Society. (2017). “Kiwi Fruit and Sleep Improvement: A Study.”
Journal of Medicinal Food. (2010). “Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia: A Pilot Study”
The Sleep Foundation. (2023). “The Role of Tryptophan in Sleep Regulation.”
Harvard Health Publishing. (2020). “The Effects of Caffeine on Sleep.”
Sleep Medicine Reviews. (2023). “The effect of caffeine on subsequent sleep: A systematic review and meta-analysis.”
Milton Keynes University Hospital. “Gastro-Oesophageal Reflux and Nutrition”
Bupa UK. (2024). “How does alcohol affect your sleep?”
The Sleep Foundation. (2024). “Alcohol and sleep.”
“Indigestion.”
AAA Foundation For Traffic Safety. (2016). “Acute Sleep Deprivation and Risk of Motor Vehicle Crash Involvement.”
(2022). “Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance.”
Asia pacific Journal of Clinical Nutrition. (2011). “Effect of kiwifruit consumption on sleep quality in adults with sleep problems.”
The Sleep Foundation. (2024). “How much sleep do you need?”
The Sleep Foundation. (2024). “Mastering Sleep Hygiene: Your Path to Quality Sleep.”
Why Do I Feel Guilty After Eating? Understanding Food Guilt.
Feeling guilty after eating is something a lot of people experience.
Unfortunately we live in a society where eating less, restricting intake of certain foods, and being thinner, are all valued highly.
This means that we are CONDITIONED from a very young age to feel guilt when we eat more than we’d planned; or more than our family see as “normal”; or we eat foods outside what we deem healthy as a family unit.
Also, media and social media, particularly this year, demonises certain food groups and foods…and this is taken more and more to extreme.
It’s hard to know what is healthy and what is less nutritious when we have bananas being compared to mars bars!!!! (yes, this has ACTUALLY happened ….and fyi they are not at all the same!).
There are many reasons you may feel guilty after eating…here are some of them, but this is by no means an exhaustive list….
Keep reading for Jen’s 6 top tips to stopping the guilt…
Reasons you may feel guilty after eating:
1. Society and cultural Influences
Thinness is better, food is seen as “good” or “bad”
2. Psychological factors
Anxiety and depression can lead to feelings of guilt around eating. Along with internalised beliefs, past negative comments on your weight, shape, size or eating habits also play a role.
3. Eating Disorders
Anorexia nervosa, bulimia nervosa, and binge-eating disorder frequently involve feelings of guilt or shame related to food intake. In these illnesses, the biological mechanisms of hunger and satiety are distorted or overridden by intense emotional responses. If you think you have an eating disorder, please ask for support.
4. Disruption in hunger and fullness cues
Even outside of eating disorders, many people lose touch with their internal hunger and fullness cues. Overeating or eating when not physically hungry can lead to feelings of guilt or regret.
5. Dieting and restricting food intake
Frequent dieting and the restriction of certain foods or food groups can exacerbate feelings of deprivation, which can sometimes lead to guilt when those foods are eventually consumed.
6. Guilt as a learned response
Guilt after eating can also be a learned emotional response. If eating certain foods or amounts was met with punishment or judgment during childhood or adolescence, those feelings might carry into adulthood.
How do I know my food guilt could be a sign of something more serious?
If food guilt is a near-daily experience, if it’s driving you to restrict, compensate, or avoid eating in front of others, it may be worth taking more seriously.
NHS inform lists guilt, shame, and disgust after eating as recognised signs of binge eating disorder, particularly when it’s paired with eating in secret or feeling out of control around food. That doesn’t mean everyone who feels food guilt has an eating disorder. However, it’s a useful signal to check in with yourself.
A helpful question to ask: is the guilt proportionate to what actually happened? Eating a biscuit is not a moral failing. Your body doesn’t register a bag of crisps the way it registers a genuine threat. If the guilt feels bigger than the “crime,” that’s often diet culture talking. Not your own judgement.
If you’re noticing this pattern regularly, reaching out to a registered dietitian or your GP is a reasonable next step. You don’t need to wait until things feel unmanageable to ask for support.
Jen’s top 6 tips to alleviate the guilt:
🌿 Positive self-talk
Remind yourself you are allowed to eat freely, no one meal/snack will make a difference to your overall health
🌿 Remind yourself that we have to eat to survive
Many of us have forgotten what “normal” eating looks like amidst a sea of fad diets and rules out there. Download my free guide, if you resonate with this and need help quieting the food noise.
🌿 Start to write down how you feel before eating
Sometimes the guilt that you feel afterwards is merely the feelings beforehand coming out in a different way – it is for example a lot easier to blame being upset or a bad mood on having just eaten a packet of biscuits, rather than acknowledging that you are upset by something more threatening/scary, such as family stress, work stress, grief.
🌿 Start to reject diet culture
You do not need to eat in a certain way. You do not need tonnes of external rules around what you can/can’t eat – once you remove the rules, you create space for allowing food freedom (and I promise that this does not mean you will only eat chocolate!). If sugar is one of the foods you’ve been taught to fear, it’s worth asking whether it’s really as bad as we’ve been told.
🌿 Keep a food and mood diary
Record your sleep, stress levels, time of the month (where relevant) – understanding your body and your cravings means you are more likely to be able to be kind and compassionate to yourself
🌿 Talk to yourself more kindly
Try to talk to yourself as you would a friend or family member if they told you they’d just eaten what you had eaten – I doubt you would speak to them in the same way you speak to yourself!
Being kind and compassionate to yourself is key. AND it gets you off the binge/restrict cycle.
Is it time to start to do things differently? Remember you can grab my free guide, Quiet The Food Noise, to make a first step today.
