Signs You Might Be Struggling with Disordered Eating
How to recognize when your relationship with food needs more support
In a culture that normalizes food rules, body obsession, and constant dieting, it can be hard to know when something is actually a problem. Disordered eating often flies under the radar — especially when it’s normalized by diet culture.
You don’t need to have a formal diagnosis to deserve support. If food feels stressful or all-consuming, your relationship with eating might be asking for more care.
Below are some common signs that disordered eating may be present.
1. You think about food all the time
Constant planning or obsessing over meals
Worrying about what, when, or how much to eat
Struggling to concentrate because food is always on your mind
➡️ Constant food thoughts might be your body’s way of asking for more care or nourishment — physically or emotionally.
2. You feel guilty after eating
Feeling like you’ve “messed up” or “been bad”
Judging yourself for eating certain foods or amounts
Letting food choices affect your mood or self-worth
➡️ Food doesn’t have moral value — guilt doesn’t deserve a place at the table.
3. You have rigid food rules
Only allowing certain foods or eating at strict times
Avoiding spontaneous meals or social eating
Feeling anxious if food plans change unexpectedly
➡️ Structure can be supportive, but when it turns into rigidity, it may be disconnecting you from your body’s actual needs.
4. You feel out of control around food
Swinging between limiting foods to eating more than feels comfortable (physically and/or emotionally)
Feeling like you can’t stop once you start eating
Using food to cope with overwhelming emotions
➡️ Feeling out of control isn’t a personal failure — it’s often your body responding to restriction, stress, or unmet needs.
5. You use exercise to “earn” or “burn off” food
Exercising to compensate for eating
Feeling anxious if you miss a workout
Believing you have to “deserve” food
➡️ Your body deserves nourishment and movement that feels good — not punishment tied to what or how much you ate.
6. You constantly body check or compare your body to others
Frequently checking your body in mirrors or photos
Avoiding certain situations because of how you feel in your body
Comparing your body to others online, in social settings, or from the past
➡️ Body distress is common — but you don’t have to live at war with yourself.
You Don’t Have to Be “Sick Enough” to Get Help
Disordered eating doesn’t always look like what we see in the media. You can be struggling and still be functioning. You can eat every day and still feel disconnected or out of control. You can be any body size and still be deeply impacted by food stress.
If any of this sounds familiar, please know:
You’re not alone — and you deserve support.
💬 Ready to explore a more peaceful relationship with food?
Nutrition counseling can help you:
Rebuild trust with your body
Create a sense of stability and structure with food
Heal from food guilt and fear
Learn how to nourish yourself without shame or obsession
Curious about working together?
You can learn more about what that support can look like or book a free 15-minute consult to see if nutrition counseling might be a good fit.