Addiction can be a scary word, and not one to take lightly. It’s never a good feeling when our cravings, desires or impulses are seemingly out of our control, especially when that feeling is laced with undertones of self-doubt, shame and a sense that we’re not strong enough.?
We typically think of addiction in relation to drugs, alcohol, cigarettes or gambling, but food addiction is often just as powerful, for many reasons. We all must eat, so it is impossible to “quit” eating like you can quit smoking or drinking. It can be difficult to differentiate symptoms of food addiction from normal cravings or everyday hunger cues. It’s a hard conversation to have with ourselves: Is this truly an addiction I’m struggling with, or do I just need to exert more willpower??
Research continues to evolve, showing us that, yes, food addiction can be a very real thing for many people.?
“There’s a central reward pathway in our brain that can be triggered by drugs and alcohol, leading to reinforcement and addiction,” explains David Galarneau, MD, vice chair of psychiatry at Ochsner Health, specializing in addictive disorders. “We now know that food can trigger this reward pathway as well.” ?
The degree may vary by individual, but the feelings are still there. Overwhelming thoughts around food and frustration with what we perceive as a lack of willpower can lead to repeated disappointment in ourselves when we once again succumb to our cravings, losing the battle of wills with the food noise in our brains.?
Ashley Gearhardt, PhD, associate professor of psychology and director of the Food Addiction Science and Treatment Laboratory at the University of Michigan, is a renowned food addiction expert who has dedicated her career to studying addiction, particularly as it relates to food and obsessive eating. She earned her doctorate in clinical psychology at Yale University, where she created the Yale Food Addiction Scale, a tool that applies diagnostic criteria for substance use disorders to our eating habits. The purpose of the tool is to offer insights to help individuals and health professionals better understand and manage food-related behaviors.?
The big question: Is it possible to be addicted to food?
The answer is yes, according to Dr. Gearhardt, especially when it comes to processed foods.?
“Ultra-processed foods — those that are rich in both sugars and fats — are specifically designed by food manufacturers to activate our brain’s ‘bliss points,’” Dr. Gearhardt explains. “They’re intentionally formulated to be irresistible, impacting our brain’s reward system similarly to addictive substances like alcohol and tobacco.”?
Dr. Gearhardt adds, “Research shows that [lab] animals, even those previously addicted to cocaine, will choose sugary treats most of the time when given a choice between drugs and sugar. It’s shocking.”
This revelation is crucial because it helps us understand that certain foods can hijack our brain chemistry and that our struggles with food are not just a matter of self-control. In fact, for those with a tendency toward food addiction, the allure of ultra-processed foods can be all-consuming.
Actionable advice: Identifying triggers and making changes
First, understanding is key. Recognize that these foods are purposely designed to make us want more and more. Dr. Gearhardt challenges us to think critically about ultra-processed foods and how they affect our health differently. These foods don’t just challenge our waistlines, she notes, they can negatively impact our mental well-being, fueling anxiety and depression, which in turn make us reach for more of these foods, reinforcing the dependency cycle.?
“It’s also important to identify our personal triggers, those cues that can lead to a craving,” says Dr. Galarneau. “Triggers can be almost anything. Think back through the people, places or things that have precipitated cravings in the past. It may be specific foods or events centered around food. Certain environments or emotional states – most commonly, negative emotions – can also be triggering.”
Knowing our triggers can help us manage our responses, give us a stronger sense of control and help us make healthier choices.?
“It’s important to keep in mind that cravings may come, but they will also go at some point. The trick is to keep yourself busy and distracted until they do so,” says Dr. Galarneau, who recommends identifying ‘replacement behaviors’ in advance – activities and distractions we can effectively turn to when cravings strike.?
A call for compassion and?community
As we navigate this journey, let’s treat ourselves with the same understanding and compassion we would offer to a friend going through personal challenges. Change can feel hard, but it’s easier when we’re not going it alone.?
Surround yourself with multiple layers of support, whether it’s a dietitian, a behavioral therapist, a trusted friend or a supportive community, either in-person or online. After all, our ultimate goal is not just to live healthier lives individually but also to foster an environment where we can all thrive.
In the spirit of building that healthier environment, I encourage you to think about how our food choices are shaped by more than just hunger. They’re influenced by a complex web of personal and social factors, and by the addictive potential baked into many of the food products we encounter every day. ?
Let’s continue this conversation of support, both at our tables and in our communities. Take care and remember to look for the positive in whatever comes your way this week. I look forward to seeing you here again next Sunday.
Molly Kimball, RD, CSSD, is a registered dietitian with Ochsner Health and founder of Ochsner’s Eat Fit nonprofit initiative. For more wellness content, tune in to Molly’s podcast, FUELED Wellness + Nutrition, and follow @MollykimballRD and @EatFitOchsner on social media.