Food is a big part of our lives, but sometimes our eating habits aren’t the healthiest—like having snacks late at night. While food is meant to nourish and bring joy, it can sometimes turn into something more like an addiction.
Research indicates that food addiction is a genuine concern, especially with processed, sugary, and salty foods. These foods are considered highly palatable, which means they appeal to our taste buds and stimulate our brains, much like addictive substances such as drugs or alcohol.
In nature, our brains reward us with the release of dopamine, the feel-good chemical, when we engage in survival activities like eating or sex. However, issues arise when our reward signals overpower our feelings of fullness, which is how some people end up always feeling hungry and seeking more pleasure from eating without reaching satisfaction.
Food addiction has emerged as a new challenge, partially because food is more accessible now than ever. The food industry even employs experts to pinpoint the perfect combination of tasty ingredients to make us crave their products. This is why it’s crucial to stick to more natural, whole foods.
Given our reliance on food, there’s a biological drive to enjoy and benefit from it. The Rudd Center for Food Science & Policy at Yale University has even created a questionnaire to help identify people with food addiction.
If you suspect you have some symptoms, consulting a supportive doctor or holistic practitioner can be beneficial. Like other addictions, food addiction can be emotional, physical, or both. Cravings are the body’s attempt to achieve balance and can be driven by a lack of certain nutrients, with emotional factors also often playing a role.
Stress is a well-known factor in food addiction. Our bodies respond to stress with ancient survival mechanisms, like increased blood sugar and higher blood pressure, rooted in the fight or flight response. However, in modern life, constant stress from work and personal issues mimics this response, making us crave high-energy foods that were once rare in nature but are now everywhere, contributing to addiction.
Hormones also play a role in food addiction. For instance, mice with a deficiency in the hormone GLP-1 tend to overeat, particularly opting for fatty foods. This matches the body’s need for fats in hormone production, though the unhealthy fats in processed foods don’t truly fulfill this need, perpetuating the cycle of addiction.
The nutrient density of food is another aspect to consider. Research shows that nutrient-rich foods do more to satisfy hunger than simply counting calories. On the other hand, low-nutrient foods just leave you feeling hungrier, prolonging the cycle of eating without satisfaction.
When food addiction involves emotional factors, it becomes more complex. Just as recreational drugs can help mask negative feelings, eating sweet, salty, or fatty foods can temporarily lift your mood through dopamine release. Without proper coping mechanisms for these emotions, people might turn to food for comfort.
Resources like the books “Hangry” by Sarah Fragoso, “Bright Line Eating” by Susan Pierce Thompson, and Stephanie Dodier’s Intuitive Eating courses can provide valuable guidance on addressing food addiction and emotional eating. Remember, it’s always essential to seek advice from a healthcare provider for personalized strategies and support.
Madiha Saeed, MD, a board-certified family physician, has reviewed this information. It’s not meant to substitute for medical advice, so it’s best to talk with your doctor if you have concerns. Are you concerned about your relationship with food? What do you think contributes most to it?
