Food Addiction: Fact or Fiction?
Have you ever found yourself saying, “I’m addicted to sugar,” or “Once I start eating crisps, I can’t stop”? If so, you’re not alone. Many people in my practice and personal life have felt totally out of control around certain foods, convinced that something must be wrong with them or blaming themselves for lack of “willpower.”
But what if I told you that what feels like “food addiction” might actually be your body responding to food restriction, not a sign that you’re broken or addicted?
In this blog, we’re exploring the controversial topic of food addiction: what the science says, why it feels so real, and what you can do to support yourself if food feels like your biggest struggle.
Why So Many People Feel “Addicted” to Food
Feeling addicted to food is incredibly common, especially if you’ve spent years dieting, counting calories, or trying to avoid “trigger” foods like sugar or carbs.
The truth is, this isn’t a sign of weakness or lack of willpower. It’s a completely understandable response to food deprivation. When our bodies or brains don’t feel fed, safe, or satisfied, they often fight back, and that can actually look a lot like addiction.
I often hear things like:
- “Once I start, I can’t stop.”
- “I think I’m addicted to sugar.”
- “I hide food or eat in secret, so I must have a problem.”
These behaviours may feel shameful, but they’re actually protective. They’re your body’s way of trying to keep you nourished and emotionally safe in a world that teaches us to restrict and treat food as “good” and “bad”.
Is Food Addiction Real? What the Research Says
Food addiction is not currently recognised as a diagnosable condition in the DSM-5 (the Diagnostic and Statistical Manual of Mental Disorders, used by mental health professionals). While there is a lot of discussion in the media, the research is far from conclusive.
Here’s what we know so far:
- The “addictive” behaviours of food are often caused by food restriction
Studies show that dieting and food restriction lead to increased cravings, obsession with food, and binging behaviour. This is known as the binge-restrict cycle.
- A study by Polivy & Herman (2002) found that restrained eaters are more likely to overeat when exposed to forbidden foods, compared to non-dieters.
- Another paper by Tylka et al. (2013) links intuitive eating (which removes restriction) to fewer binge episodes and better psychological wellbeing.
When food becomes limited, whether physically or psychologically, our brain increases the drive to seek it out. That’s not addiction; its our bodies trying to survive.
- Animal studies aren’t the full picture
Much of the “sugar addiction” narrative comes from rodent studies where rats exhibit binge-like behaviours after being deprived of food. But in these studies, the rats are usually starved before being given sugar. Wouldn’t you show addictive like behaviours after being starved?
- Hebebrand et al. (2014) pointed out that when animals are allowed to eat freely, they don’t develop the same compulsive behaviour around sugar.
- Human studies haven’t shown the same neurological “high” from food that we see with addictive substances like cocaine or alcohol. Instead, the “high” they register is similar to when we stroke a puppy, listen to music or play with our babies, and no one is calling those things addictive. (Although I’ll admit it’s very hard to stop stroking puppies!)
- Emotional eating is normal
We eat for lots of reasons beyond nutrition: comfort, celebration, routine, boredom. These aren’t signs of addiction; they’re part of being human. Labelling this as “bad” only increases shame and disconnection from our body.
Why It Feels So Real
Even if the science doesn’t support food addiction as a formal diagnosis, the feelings for people are real and they matter.
If you feel out of control with food, it can be terrifying. You might feel like you need to cut out sugar, go cold turkey, or follow a stricter meal plan to “get back in control.”
But that often makes things worse in the long run.
When we restrict food (physically or mentally), we create scarcity in our brains. Scarcity breeds obsession. That obsession then fuels guilt and binging, which reinforces the idea that we must be addicted.
And so, the binge-restrict cycle continues.
So What Can You Do Instead?
If you can relate with the feeling of being addicted to food, here are some gentle, research-backed ways to begin healing your food relationship:
- Ditch the “Addiction” Label
Try reframing your experience. Instead of “I’m addicted to chocolate,” try:
“I’ve been restricting chocolate, and now my body really wants to feel safe having it.”
This small mindset shift can reduce shame and open up space for curiosity and self-compassion.
- Allow All Foods
Giving yourself unconditional permission to eat can feel scary at first, but it’s key to restoring balance. When food is no longer off-limits, the urgency to binge often fades.
- This is supported by the intuitive eating framework, which is associated with lower rates of disordered eating and higher self-esteem.
(Bruce & Ricciardelli, 2016)
- Notice Emotional Triggers Without Judging Them
Sometimes, we turn to food to cope with difficult feelings. That’s not a failure; it’s a survival strategy! Try journaling or speaking to a therapist about what’s underneath the craving.
Ask yourself:
- “What am I really needing right now?”
- “What emotion am I trying to soothe?”
You might find you’re hungry for comfort, connection, or rest, not just snacks.
- Eat Enough and Regularly
Many binge episodes happen because we’ve simply gone too long without eating or haven’t eaten enough during the day. Skipping meals or “being good” all day often leads to feeling out of control at night.
One of the kindest things you can do is to feed yourself consistently and adequately. Your body is much less likely to panic when it trusts that food is coming.
- Get Support
You don’t have to figure this out on your own. Healing from chronic dieting, binge eating, or “food addiction” feelings can take time, and it’s okay to need support along the way with this.
Working with a therapist trained in intuitive eating or disordered eating recovery can help you unpack your relationship with food in a safe, non-judgmental space.
To Sum Up
If food feels like your biggest struggle, please know that you are not alone and you are not addicted.
What feels like addiction is often a mix of restriction, shame, and emotional pain wrapped up in years of being told your body isn’t good enough. But it doesn’t have to be this way.
Intuitive eating offers a path back to food freedom. Not through control, but through connection, permission, and trust. And that freedom is something you absolutely deserve.
Want support healing your relationship with food?
I work with people who are tired of binging, obsessing, or starting over every Monday. If you’re ready to stop dieting and start feeling peaceful around food, I’m here to help.
You can book a free consultation to see if we’re a good fit, or explore more about my services here!