How to Recognize the Signs of Food Addiction (and Stop Letting It Run the Show)

Let’s just call it what it is: food addiction is real. It’s not just “bad habits” or “being weak” or “needing more willpower.” And if you’ve been stuck in the eat-repent-repeat cycle, you know exactly what I’m talking about.

So let’s have an honest chat. If you’re here reading this, chances are you’ve had that moment—maybe in the car with a crumpled fast food wrapper, maybe in the pantry after the kids go to bed—where you think, “Why am I doing this again?” You’ve promised God (and yourself) “never again,” and yet… here you are.

You’re not crazy. You’re not broken. But you do need to stop pretending this isn’t a real problem.

First, Let’s Talk About the Signs…

Recognizing food addiction isn’t about how much you weigh or whether you’re low carb, keto, paleo, animal based, vegetarian or whatever other diet label is trending this week. It’s about your relationship with food—the thoughts, the cravings, the mental gymnastics.

Here are a few red flags:

You eat in secret. (Nobody eats broccoli in secret. Just saying.)
You turn to food to numb out the stress, boredom, loneliness, or anxiety. Or you turn to food for celebration or reward.
You feel panic or dread at the idea of not being able to eat your favorite “go-to” foods.
You make rules… and then break them repeatedly.
You feel a strong sense of guilt, shame, or self-loathing after eating certain things.
You start the day with good intentions, but by 3 p.m. or maybe after dinner you’re knee-deep in the junk you said you were going to avoid.
You pray about it, ask for strength, and then still end up caving.

Does any of that sound familiar? Yeah. That’s not “just liking food” or “having a sweet tooth.” That’s bondage. That’s food addiction.

Now Let’s Talk About the Triggers…

Most people focus on what they’re eating. I’m more interested in what’s eating you.

Because food addiction isn’t really about the food. It’s about using food to cope with what you’re not willing to feel, address, deal with or change.

Some of the most common psychological pitfalls include:

Perfectionism: If you can’t do it perfect, you quit entirely. (And derail further or binge because you “already blew it.”)
All-or-nothing thinking: It’s either strict carnivore or a full-out junk fest. No middle ground. No grace.
Loneliness: You use food to feel comforted, loved, or less empty.
Unworthiness: Somewhere deep down, you believe you don’t deserve to be free. So you allow the voice of sabotage to stay in charge.
Shame: Not just about what you eat—but about who you are. That’s the one that really keeps you stuck.

And let’s not forget the spiritual strongholds. The enemy loves when we stay trapped in shame and secrecy. He’ll whisper things like, “You’re never going to change,” “You can’t do it.” or “You’ve failed too many times.” Lies. All of them.

The Shame Spiral is Real—But It’s Not Permanent…

If I could reach through this screen and grab your sweet little face, I’d say this: you don’t have to live like this anymore.

But you do need to get honest with yourself. Denial is real when dealing with addiction behavior.

Shame will keep you in the dark. Guilt will tell you you’re not good enough. But neither of those emotions should be the boss of you. They don’t get the final say. And they definitely don’t get to define your worth.

Here’s what I’ve learned in my own food addiction recovery (over 11 years food sober, in case you’re wondering):

Food freedom doesn’t come from trying harder. It comes from surrendering deeper.

And then taking practical steps—not perfect ones.

So What Does That Look Like?

Here’s how I work through it, and how I coach others to do the same:

Name the behavior patterns without sugarcoating it. Call it addiction. Call it idolatry. Call it what it is.
Identify your drug foods. (The foods you keep failing to give up) Identify your danger zones (Those situations where you find yourself breaking your rules or promises to yourself)
Eat like someone who respects themself. Real food. Simple food. Nutrient dense food.
Identify the lies from your voice of sabotage and fight back with truth. (Lies like, “You’ll just have one.” Or “It’s okay to treat yourself because you had a stressful day.” Or “Just start over tomorrow.”)
Create structure. You can’t just “wing it” and expect victory. Set a plan. Stick to it.
Don’t isolate. You need community—people who get it and won’t let you stay stuck. Maybe even a coach for maximum guidance and accountability.
Give yourself grace, not excuses – Grace isn’t letting yourself off the hook. If you fall, get back up. Don’t wallow. Don’t quit. Repent, reset, and rise.

If you’ve been stuck in this cycle for years, I want you to hear me: there is hope. There is healing. You’re not too far gone. And yes, there is real food freedom—the kind that doesn’t require tracking points, obsessing over macros/calories, obsessing over numbers, or living in daily fear of “messing up.”

Jesus didn’t die for you to be chained to a box of cookies. Let’s stop giving food the power it never should’ve had in the first place.

You can break free.

You can start today.

You just have to take the first honest step.

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