Overcoming Food Addiction

Addiction is a chronic, relapsing brain disorder characterized by compulsive engagement in rewarding stimuli despite harmful consequences (National Institute on Drug Abuse, nida.nih.gov/publications/drugs-brains-behavior-science-addiction/drug-misuse-addiction). On a physiological basis, addiction alters brain structure and function, particularly in areas related to reward and decision-making (dopamine system) (Yale Medicine—yalemedicine.org/news/how-an-addicted-brain-works).

There are different types of addiction, including behavioral addictions, such as gambling, pornography or food.

What is Food Addiction?

Food addiction can be particularly challenging because it involves something that is necessary for life, but when we have a dysfunctional relationship with food it can lead to other problems, including food addiction. Food addiction can lead to obesity and metabolic issues, including an increased risk of diabetes, cardiovascular diseases and insulin resistance.

Psychologically, it can lead to feelings of guilt, anxiety, depression, and social isolation. Spiritually, it can separate us from God. Proverbs 23:2 warns us, “put a knife to your throat if you are a man given to appetite.”

There is a difference between binge eating and food addiction. Binge eating is recurring episodes of eating large quantities of food in a short period of time where the type of food is irrelevant; the speed and amount of food is the focus. Whereas food addiction is a compulsive urge to eat a specific food or food type over a long period of time. Food addiction is associated with dopamine rushes and cravings, whereas binge eating is associated specifically with stress and emotional imbalance. Both can be used as a coping mechanism, but they function differently 
(rightchoicerecoverynj.com/addiction/behavioral/food/).

Steps Towards Recovery

If you are struggling with a food addiction, there are steps you can take towards recovery.

First, acknowledge the problem.

Second, implement spiritual practices:

Prayer and Meditation: Engage in regular prayer to ask for God’s strength and guidance.

Accountability: Find someone you trust (a mentor, pastor, or counselor) to hold you accountable. And be open and honest with them about your struggles. Let them ask the tough questions without becoming defensive or offended. Recognize that they want to help you, not hurt you.

Third, limit triggers: This means being intentional with the food that you bring into your home. If you are prone to impulse buying food, maybe do grocery pick-up so that you don’t see your trigger foods and are tempted to buy them. But don’t deprive yourself completely of foods that you enjoy; it’s not sustainable in the long run and may lead to binge eating.

Fourth, implement healthy substitutes: Replace addictive behaviors with positive activities: exercise (hiking or swimming, or working out), reading, painting, coloring, putting together puzzles, writing, whatever you enjoy doing to fill your time in a healthy way. 

Fifth, be mindful: This means consciously considering how you are feeling and why you may be feeling the way that you do. For food addiction, practice mindful eating to recognize true hunger cues and avoid emotional eating. Are you hungry, or are you bored or sad?

Sixth and finally, seek therapeutic help. Find a counselor and/or find a recovery group that can provide mutual support.

Summary

God has entrusted us with these limited human lives, and expects us to mold ourselves to become like Him. “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies” (1 Corinthians 6:19-20, New International Version). If we struggle with food addiction, change is possible and we can learn to honor God with our bodies as the temple for His Spirit.

If there is sufficient interest, Light of Hope will be offering help for individuals struggling with compulsive eating patterns such as overeating. This support group is not for those with more serious eating disorders such as bulimia and anorexia. To join the group, contact Light of Hope by emailing us at hope@ucg.org. If you suffer from more serious issues, the Light of Hope team can assist you in finding appropriate treatment resources in your community. Call the helpline number: (888) 241-6211 or email us at hope@ucg.org.