Emotional eating! Have you heard of this phenomenon? To cope with their emotions, people often turn to food, even when they aren’t actually hungry. This phenomenon is most commonly triggered by several emotional states, such as stress, boredom, sadness, or even happiness.
Why is it important to understand the connection between emotions and food?
It’s important for people to understand the link between emotions and food to make mindful and healthy choices. Otherwise, emotional eating can lead to unhealthy conditions such as weight gain, overeating, and feelings of shame or guilt. By properly recognizing emotional triggers, those who struggle with this phenomenon can develop healthier coping mechanisms and habits to improve their well-being.
What does science say about emotional eating?
When we eat, the brain releases dopamine — a hormone associated with pleasure. Emotional eating is part of the brain’s reward system. Dopamine, when released, can temporarily eliminate negative emotions, which is why some people use food as comfort. Increased cortisol levels, which occur during stress, also trigger cravings for foods rich in sugar and fat.
Therefore, it’s essential to understand emotional eating, as it helps identify that frequent food cravings may not stem from hunger but from a stress reaction. This is the first step toward building a healthier relationship with food and emotions.
What to eat when you feel…
Tired – Nuts
Nuts like walnuts and almonds, rich in protein and magnesium, help maintain energy levels. Proteins also support a healthy gut flora — and the gut and brain are closely connected.
Bloated – Cucumbers or Ginger Tea
If you need to soothe your digestive system, ginger tea is the right choice. Ginger improves digestion and eliminates gas. Cucumbers, with their natural anti-inflammatory properties, help remove sodium and excess water from the body.
Anxious – Banana or Oatmeal
As a complex carbohydrate, oatmeal helps produce serotonin, which promotes calmness. Bananas, rich in potassium and vitamin B6, support nerve function and help reduce stress.
Stressed – Dark Chocolate
To reduce cortisol, the stress hormone, dark chocolate (70% cocoa or higher) is an excellent choice. It contains flavonoids that improve blood flow to the brain and boost mood by releasing endorphins and serotonin.
Angry – Chamomile Tea or Blueberries
Chamomile reduces tension and helps you relax thanks to its natural sedative properties. Blueberries, rich in antioxidants that support brain function, improve mood, and reduce stress.
Lonely – Sweet Potato or Turkey
Sweet potatoes, rich in fiber and complex carbs, stabilize blood sugar and improve mood. Turkey contains an amino acid that helps increase serotonin levels.
Sad – Avocado or Salmon
Avocados are rich in healthy fats and vitamin B, which help produce neurotransmitters. Salmon, packed with omega-3 fatty acids, helps fight depression and improve mood.
In Need of Comfort – Warm Soup or Cauliflower Mash
Soup hydrates and soothes, while warm, soft food creates a sense of comfort and security. Cauliflower mash is a great alternative as it’s low in carbohydrates.
Unfocused – Eggs or Blueberries
Blueberries, a brain superfood, improve focus and mental clarity. Eggs, rich in choline, support brain function and memory.
Low Energy – Green Tea or Apple
Green tea increases alertness thanks to caffeine and L-theanine. Apples, with their natural sugars and fiber, provide a steady release of energy.
Irritable – Carrots or Pumpkin Seeds
Pumpkin seeds are rich in zinc and magnesium, two minerals that stabilize mood. Carrots reduce tension and provide a calming effect.
Nervous – Peanut Butter or Whole Grain Toast
Whole-grain toast nourishes the brain and stabilizes mood due to complex carbs. Peanut butter calms the nerves and stabilizes blood sugar with its healthy fats.
Restless – Cherry Juice or Kiwi Juice
Kiwi, high in vitamin C, naturally increases serotonin levels. Cherries contain melatonin, which promotes better sleep and relaxation.
Confused – Walnuts or Coconut Water
Walnuts, rich in omega-3s and polyphenols, enhance cognitive function. Coconut water hydrates and restores electrolytes, clearing mental fog.
Insecure – Beets or Quinoa
Quinoa, a powerful protein, provides a sense of strength both mentally and physically. Beets improve circulation and brain function by increasing nitric oxide levels.
Accept your feelings, even the bad ones
You may think that the main issue is learning how to control yourself when it comes to food, but emotional eating actually stems from a sense of helplessness toward your emotions.
Allowing yourself to feel uncomfortable emotions can be scary. When we don’t suppress our emotions, even the most difficult feelings tend to fade relatively quickly and lose their power to control our attention.
You need to become aware and learn how to stay connected to your present emotional experience. This can help you reduce stress and heal the emotional issues that often trigger emotional eating.