If you’re currently grappling with fear foods, then this post is for you. Below I explore some practical steps that will help you challenge your fear foods and embrace a more balanced approach to food.

Let's begin by understanding what fear foods are. These are the foods you have labelled as “unhealthy” or “bad”, so you’ve either eliminated them from your diet or drastically cut down how much you eat. Fear foods often trigger intense emotions such as fear, anxiety, shame, and guilt surrounding eating.

It’s likely a fear food if..

• You don’t want to keep the food at home

• Stress or anxiety builds up when you think about eating that food

• You start to avoid situations where that food might be available

• You’ve created rules around when or how much you can eat this food

• You experience deep shame or guilt when you eat the food.

Reintroducing fear foods is a crucial part of the recovery process from disordered eating and eating disorders.

So why is exposure to fear foods important? Exposing yourself to fear foods is like a form of therapy, enabling you to challenge your negative perceptions and realise that these foods may not be as harmful as you believe them to be…. But this takes time and might be a slow adjustment. So please be gentle with yourself.

Here’s a 5-step process to face fear foods without anxiety:

Step 1: Make a list.

Take a moment to jot down all your fear foods, categorising them based on their level of scariness - extremely scary, scary, or a little scary. Be honest! I encourage you to include foods that you think you’d rather not eat because you don’t like it. It might be that after this process, you end up liking it after all.

 Step 2: Explore the why + challenge.

For each fear food, reflect on why it holds such power over you and write it down, perhaps you feel that it’s high in calories or in sugar.

Then, challenge those beliefs. I encourage you to focus on things like the food's nutritional value, the pleasure it brings, or the joy of sharing it with loved ones.

Step 3: Plan your exposures.

Start by gradually introducing the least scary fear foods into your meals and gradually work your way up. Consider pairing a fear food with something you find safe and enjoyable to ease the process. Additionally, ask for support and eat your fear foods with someone you trust.

Step 4: Embrace positive affirmations.

Affirmations are powerful tools that can shift your mindset during the process. Choose affirmations that resonate with you, such as "I am learning to feel peace around food," "I savour each bite with gratitude," or "Food nourishes and energises me."

I’ve linked here and here to some affirmations that might help you.

Step 5: Prioritise self-care.

Remember, facing fear foods requires bravery and self-care. As you challenge yourself, engage in self-care practices that bring you joy. Whether it's spending time with loved ones, engaging in relaxing activities, or pampering yourself…

Throughout this process, be gentle with yourself and acknowledge that progress may not always be linear. Celebrate each step forward, no matter how small, and embrace the knowledge that you are taking strides towards food freedom.

If you're seeking additional support and guidance on your journey to conquer fear foods, I invite you to book a call with me. Together, we can explore personalised strategies to embrace a healthier relationship with food.