What Are Fear Foods?

Diet culture has ingrained many myths about food into our minds, such as labeling certain foods as “good” or “bad.” Over time, these misconceptions can lead to developing fear foods—specific foods that make you feel anxious, unsafe, or uncomfortable. Even thinking about them can trigger negative thoughts or feelings. However, you deserve a relationship with food that feels safe and comfortable. We’re here to help you navigate and challenge these fear foods, so you can enjoy a more positive and peaceful relationship with eating.

While fear foods are common in people with disordered eating, they can also affect those without eating disorders due to past experiences, like choking on a food or getting sick after eating it, or from misleading information in the media. Think about it: none of us are born with these fears—we all start as intuitive eaters. However, over time, the media and comments from others shape our eating habits and beliefs. These ingrained myths can lead to fear foods, which can make you feel isolated and anxious.

How to identify if you have a fear food?

You’ll recognize a fear food if:

The thought of eating it makes you anxious.
You avoid social situations where that food might be present.
You feel shame, guilt, or the urge to exercise or purge after eating it.
You feel the need to restrict it.

How can I overcome these fear foods?

Identify Your Fear Foods and Write Them Down

List the foods that cause you the most anxiety or discomfort. These could be foods that you actively avoid, feel guilty about eating, or have had negative experiences with in the past. Don’t worry if you can’t think of them all at once, you can always add to this list as you become more aware of your fear foods.

Challenge Yourself

Select 1-2 foods from your list that feel less triggering, and start including them in your meals. Take it slow, adding one new food per week and gradually building up. Small steps are important to avoid feeling overwhelmed. Once you’re more at ease with these foods, you can move on to tackling others on your list.

Take Time to Reflect

Once you’ve included the fear food in your routine, take a moment to reflect:

How did I feel after eating this food?
Did my fear come true?
When did I stop eating this food?
Why did I stop? Was it because someone labeled this food as “bad”?

This reflection will help you not only understand your experience with the fear food but also identify its root cause.

Work with a Dietitian

Dietitians can be such a great help in overcoming fear foods! At Nutrition Braved, we take a personalized approach with our patients. Our dietitians work at your pace, helping you gradually include fear foods in your recovery journey and providing the support and coping strategies you need. They’re also there to assist with navigating social events like school lunches, weddings, and work meals, offering guidance to ease any stress or anxiety. Plus, our clinicians are available to address fear foods during sessions, whether in person or virtually, providing reassurance and encouraging you to express your feelings. We also embrace a weight-neutral approach and Health at Every Size (HAES) principles, prioritizing lifestyle factors, hormonal balance, and overall well-being.

Although it can be tough at first, it’s important to realize that the fears around food are often just stories we tell ourselves, influenced by the media or past experiences with eating disorders. As you keep facing and conquering these fears, you’ll start feeling more confident and free. And remember, you’re not alone on this journey—we’re here to support you and cheer you on every step of the way!

Interested in working with us? Feel free to schedule a free 15-minute consultation to determine if we are a good fit for you! You can call at 630-474-5321 or submit your information here and we’ll reach out to you shortly.