Those who suffer from food anxiety are concerned about the consequences of eating or the effect that different types of food will have on their body. Their worries may include eating too many calories, being scrutinized, or gaining weight. In addition, some people suffering from food anxiety may be concerned about the texture, allergic responses, or choking. This anxiety can sometimes lead to food restriction or avoidance. When this worry interferes with daily life or reduces one’s quality of life, it can be restricting or even harmful. Avoiding particular foods may result in vitamin and mineral shortages, malnutrition, or other health problems. The good thing is that many people can overcome their food phobias.
Food is necessary for survival, but it is also a source of happiness, joy, and community. If you or a loved one has food anxiety, working with a professional and following specific procedures might restore the joy of eating. This article elaborates on everything you need to know about food anxiety, including reasons and coping strategies.
What Exactly Is Food Anxiety?
Food anxiety arises when the presence of any food, specific foods, or specific scenarios causes intense worry or fear. These nervous sensations impair a person’s health, quality of life, and capacity to complete daily tasks. Food anxiety can produce a physiological reaction known as “fight or flight,” which causes a racing heart, butterflies in the stomach, shakiness, sweatiness, fast breathing, and feelings of overwhelm.
Anxiety about food stems from a variety of factors. When food anxiety is caused by worrying about how food will influence one’s safety or a fear of something negative happening when the food is eaten, food restriction in general or restriction of specific types of food may be implemented. This might result in eating only specific textures, low appetite, losing interest in food, and being extremely picky. These causes are commonly observed without body image issues or a fear of weight increase. However, food anxiety can also be caused by worrying about gaining weight or having a distorted body image. Other symptoms may include a fixation with weight, body image, food ingredients, and what others eat.
Food Anxiety Causes
Food anxiety can be caused by various genetic, social, cultural, and psychological variables. Some worries occur in early childhood, while others develop as an adult due to a single or a series of minor stressors.
The Anxiety of An Allergic Reactions
Individuals with food sensitivities must exercise extreme caution when eating. They may suffer anxiety due to their worry of having an allergic reaction, especially if they have previously had a severe reaction. Others may experience worry if they suspect they have a food allergy or are suffering from oral allergy syndrome but do not have an official diagnosis. Certain settings, such as dining in restaurants and in other people’s homes, can cause anxiety since you don’t know what’s in the food. This can make it challenging to participate in social gatherings that frequently involve food.
Previous Negative Food Experience
Some people develop food phobias as a result of a traumatic experience. For example, if you consume moldy or rotten food and get food sickness, you may create an aversion to eating that food in the future. You can also be concerned about expiration dates. Furthermore, recollections of previous eating events influence food preferences and attitudes toward food. Therefore, recalling those memories may elicit feelings of worry, guilt, humiliation, or dread, making eating more difficult or stressful.
Concerns About Being Judged
Some people are self-conscious about their dietary choices and are concerned that others will judge them. Some people eat differently when they are around others than when alone. If a person grew up in a household where family members made frequent unfavorable comments about food or how much food people ate, they might carry these worries into adulthood. Furthermore, there may be a fear of being judged because of weight gain related to certain foods or the amount of food on one’s plate.
Any of these judgmental anxieties may induce someone to restrict food or avoid social events where food is present.
Concerned About Weight Gain
Many people acquire food anxiety due to their acute fear of gaining weight in a society where weight stigma, diet culture, and criticizing people based on their weight are so pervasive. Many people equate weight increase with emotions of guilt, humiliation, or failure, and they may go to great lengths to avoid it. To minimize weight gain, people may restrict their food intake and over-exercise, increasing their chance of developing an eating disorder.
Managing Medical Conditions
Certain medical illnesses that necessitate dietary adjustments can cause food anxiety. For example, conditions such as acid reflux, celiac disease, and irritable bowel syndrome that require a person to reduce amounts of specific meals or remove certain foods entirely can cause anxiety and lead to other restrictive food practices. People may also suffer anxiety if they are concerned about the contamination of their trigger food, such as gluten.
Texture Repulsion
Some people have restricted their food intake and variety due to an intolerance to particular textures. What appears to be extremely selective eating in kids is sometimes a sign of a sensory processing issue, also known as avoidant restricted food intake disorder, or ARFID. Fear of certain textures smells, or sensations can cause aversions. They may also be concerned about the repercussions of eating, such as gagging, vomiting, or feeling sick. In addition, malnutrition can arise owing to a lack of nutritional diet.
Disorders of Eating
Food anxiety is caused by eating disorders such as anorexia nervosa, bulimia nervosa, and binge eating disorder. They typically manifest as restricted food intake disorders with a worry about weight gain, compensating for eating by purging, laxatives, or excessive exercise, or having a strong desire to regulate emotions and the surroundings through food. Individuals suffering from eating disorders may experience considerable anxiety when eating in public or in social circumstances, especially when their “safe” meals are unavailable.
Food Anxiety Coping Strategies
Food anxiety is manageable, and there are numerous techniques for learning how to deal. While working with a skilled professional, such as a certified dietitian or a mental health professional, is preferable, there are certain things you can do on your own to manage. Here are some things to think about if you are worried about eating.
Reframe How Do You Feel About Food?
Do you categorize food as “good” or “bad”? Do you see food as a means to control your weight or as a means to acquire weight? Consider food as fuel and energy for your body to do all you do in a day. Food can be neutralized by not naming it, assigning a moral worth to it, and reminding yourself that every food can fit into a balanced diet.
Remove Perfectionism from Your Life
It is impossible to eat perfectly. While eating for nutrition is vital, eating just nutritious food all of the time is unrealistic. We can eat enjoyable foods without harming ourselves or compensating later by being restrictive.
Exercise Mindful Eating
Are you present during your meals, or do you struggle to stay present? Mindful eating can help reduce anxiety at mealtimes. Experiment with deep breathing and using all five of your senses. Consider the flavor and aroma of the dish. Pay attention to your ideas as well while eating. Recognize when your mind wanders and bring it back to the present moment.
Compassion for Yourself
Be gentle with yourself and give yourself some leeway. Whether you are concerned about an adverse reaction, choking, or the physical effects of the food, it is critical to accept your feelings and not sell yourself short for feeling the way you do. The idea is to acknowledge your emotions and discover appropriate strategies to deal with them.
Seek Outside Assistance
Working over food anxiety on one’s own is complex, and extra help is frequently required. Don’t be afraid to seek help from family, friends, and medical professionals. A therapist or licensed dietitian can assist you in developing the necessary skills to mend your relationship with food. There is no shame in seeking additional assistance to cope with food anxiety; it is often psychologically and medically vital. If your food anxiety is interfering with your usual daily activities, speak with a healthcare physician, registered dietitian, or mental health expert.
Kim’s Final Thoughts…
Food anxiety can cause you to isolate yourself, but you don’t have to go through it alone. Contact a doctor, certified dietitian, or therapist for medical, nutritional, and psychological assistance. If you or a loved one loses an excessive amount of weight, refuses food or consumes fewer calories than is recommended, or engages in unhealthy coping techniques, seek the assistance of a healthcare expert.
