You’ve just eaten a few biscuits with your cup of tea and now you feel guilty, regretful, maybe even a bit panicked.
You didn’t do anything wrong. Nothing bad happened. You are not a failure.
Those thoughts don’t just disappear because someone tells you they’re untrue. So, let’s gently unpack what’s really going on when food guilt creeps in and what it might look like to respond to yourself with compassion instead of criticism.
Why Food Guilt Feels So Loud
Food guilt doesn’t show up in on its own, it’s something most of us were conditioned into, whether it was through diets, family beliefs, media messaging, or years of trying to control your body.
We’re taught from a young age that food has moral value: biscuits are “bad,” salad is “good,” and eating something ‘naughty’ means you’ve done something wrong. You’re told that willpower is the key and if you don’t have it, then you’re a failure.
But you’re not broken for wanting a biscuit, and eating it doesn’t make you greedy, lazy, or unhealthy. It makes you human.
“Now What?” – Grounding After the Guilt
When you notice food guilt bubbling up, try this:
🧘♀️ Pause and breathe: Remind yourself that your worth is not measured by what you eat.
🫶 Name it gently: “I’m noticing guilt around eating that biscuit.”
🔍 Get curious, not critical: What rules or fears are making this feel ‘bad’? Where did they come from?
And then ask yourself:
What do I actually need right now?
It could be connection, rest, or even another biscuit, and that’s okay.
The goal isn’t to never feel food guilt again, but to respond to it differently when it shows up.
What Making Peace with Food Actually Looks Like
Making peace with food isn’t about “letting yourself go” or eating biscuits all day (unless you want to, in which case there’s no shame here!) It’s about building trust, letting go of all-or-nothing thinking, and making food choices from a place of self-care, not self-punishment.
Here’s what that might look like:
✨Eating without guilt, even if it’s something you once labelled “bad.”
✨Not feeling the need to compensate later by skipping meals or overexercising.
✨Choosing food that satisfies you, not just what seems “safe.”
✨Allowing flexibility: some days you’ll want veggies; some days you’ll want chocolate. Both are valid.
✨Feeling calm around food, staying present and not controlled.
The heart of intuitive eating is not rigid or prescriptive, it’s personal, supportive, and grounded in trust.
All Foods Can Fit, No Shame Required
Here’s an affirmation I love, and one I often share with clients:
“All foods can fit in my life, no shame required.”
It’s simple, but powerful.
When you give yourself unconditional permission to eat, food stops being an all-powerful force. It loses its grip; you’re no longer bouncing between restriction and rebellion and you’re no longer battling your cravings. You’re just eating, nourishing your body, enjoying food and moving on.
That might sound far off right now, but it is possible. With time, with compassion, and with support, you can get there.
If You’re Feeling Stuck, You’re Not Alone
Healing your relationship with food takes courage. It means unlearning years, sometimes decades, of harmful messaging. It can be messy, nonlinear, and often uncomfortable. But it’s also one of the most empowering things you’ll ever do.
So, if you’re finding yourself stuck in cycles of guilt, overthinking every bite, or feeling like food has too much power over your day, you don’t have to do this alone.
✨ Want Some Support?
I work 1:1 with clients who are ready to ditch the guilt, step off the diet rollercoaster, and rebuild trust with food and their bodies. If you’re interested in finding out more, book in a free consultation call here!
You’re allowed to enjoy food. You’re allowed to feel free in your body.
And yes, you’re allowed to eat the biscuit! ✨