What Is an Unhealthy Relationship with Food?

Having a healthy relationship with food means eating in a way that nourishes both your body and mind, without guilt, anxiety or obsession. Unfortunately, many people struggle with an unhealthy relationship with food, often without realising it. Diet culture, emotional eating and restrictive habits can all contribute to a negative mindset around eating. But what does an unhealthy relationship with food actually look like?

Signs of an Unhealthy Relationship with Food

1. Labelling Foods as ‘Good’ or ‘Bad’

One of the most common signs of an unhealthy relationship with food is categorising foods as either ‘good’ or ‘bad’. This mindset creates guilt and shame around eating certain foods, making meals stressful rather than enjoyable. While nutrition matters, no single food should be demonised. A balanced diet allows for all foods in moderation without moral judgement.

2. Feeling Guilty After Eating

Food is meant to nourish and satisfy, but for those with an unhealthy relationship with food, eating often leads to feelings of guilt or shame. You might feel ‘bad’ for indulging in a dessert or for eating more than planned. This guilt can create a cycle of restriction, followed by bingeing or emotional eating.

3. Restricting or Skipping Meals

Many people believe that skipping meals or cutting out entire food groups is the key to health or weight loss. However, this restrictive approach often backfires, leading to intense cravings, overeating later, and a damaged relationship with food. Your body needs regular nourishment, and depriving yourself only makes food feel like an enemy.

4. Relying on External Rules Instead of Hunger Cues

A healthy relationship with food means listening to your body's natural hunger and fullness cues. However, diet culture teaches people to rely on strict rules – such as counting calories, measuring portions or following rigid meal plans – rather than trusting their own bodies. Over time, this can disconnect you from your natural appetite and lead to either under- or overeating.

5. Using Food to Cope with Emotions

Emotional eating is another sign of an unhealthy relationship with food. While food can be comforting, relying on it as the primary way to deal with stress, sadness, boredom or anxiety can lead to overeating and further emotional distress. Finding alternative coping mechanisms – like exercise, journaling or mindfulness – can help break this cycle.

6. Obsessing Over Weight and Food Choices

Constantly thinking about food, counting calories or worrying about weight can take a toll on mental well-being. If food decisions dominate your thoughts or social situations become stressful because of what you ‘can’ or ‘can’t’ eat, it may indicate an unhealthy focus on food and body image.

How to Heal Your Relationship with Food

If any of these signs resonate with you, intuitive eating can help. Unlike restrictive diets, intuitive eating encourages you to:

• Listen to your body rather than external diet rules.

• Give yourself permission to eat without guilt or shame.

• Find balance between nutrition and enjoyment.

• Develop self-compassion instead of self-criticism around food choices.

  
  

An unhealthy relationship with food doesn’t happen overnight, and neither does healing. By shifting your mindset and embracing intuitive eating, you can learn to trust your body, nourish yourself without guilt, and enjoy food as a source of pleasure and energy rather than stress and anxiety.

More Help

For help with starting, navigating or pushing through to the end of your intuitive eating journey, contact Alison at the Appetite Club now.