What is Disordered Eating and How to Spot the Signs
Disordered eating is a complex and often misunderstood topic, and for some, like me, it can be a challenging part of their past or present. It’s a subject that I’m all too familiar with, having experienced it firsthand. However, I’ve also learned that with understanding, support, and effort, it’s possible to address and overcome the struggles surrounding disordered eating.
This post is for those who are curious about what disordered eating is, those who suspect they might be struggling with it, and anyone who wants to learn how to support friends or family affected by it. Let’s explore the signs, why it’s important to seek help, and what you can do to show support.
Disordered Eating vs Eating Disorders
First, it’s worth clarifying the difference between disordered eating and eating disorders. While these two terms are often used interchangeably, they’re not quite the same thing.
Disordered eating refers to irregular or problematic eating behaviours that don’t necessarily meet the clinical criteria for a diagnosed eating disorder. Think of it as existing on a spectrum. It could involve behaviours like skipping meals, obsessively calorie counting, avoiding entire food groups, binge eating, or extreme dieting. These behaviours may not dominate someone’s everyday life, but they can still be harmful and impact their well-being.
Eating disorders, on the other hand, are medically recognised mental health conditions such as anorexia nervosa, bulimia nervosa, and binge eating disorder. These conditions are characterised by severe and persistent disturbances in eating behaviours, often requiring professional medical and psychological treatment.
Of course, it may be that your disordered eating is severe enough to feel like it warrants a diagnosis, but you can’t get one. Whatever the label, or lack of one, here is some information that may help.
7 Common Signs of Disordered Eating
Spotting the signs of disordered eating isn’t always straightforward. The behaviours often fly under the radar because diet culture has normalised unhealthy habits like extreme calorie restriction or “cheat day” binges. However, there are some red flags to look out for if you’re concerned about yourself or someone you care about.
1. Obsessive Focus on Food, Dieting, or Weight
A person with disordered eating may constantly think about what they’re going to eat, when they’ll eat next, or how their food choices will impact their weight. While being health-conscious isn’t inherently bad, it becomes problematic when these thoughts dominate their day or interfere with other aspects of life.
2. Frequent Yo-Yo Dieting
Trying one crash diet after another or constantly switching between restrictive eating and overeating can signal disordered eating. This pattern often leads to feelings of failure and frustration, perpetuating an unhealthy cycle.
3. Avoidance or Fear of Certain Foods
Refusing to eat specific foods due to a belief they’re “bad” or unhealthy can be a sign. This goes beyond personal preference or dietary restrictions, often creating anxiety around food choices.
4. Irregular Eating Patterns
Skipping meals, extreme fasting, eating in secret, or eating at unusual hours can also indicate a problem. For example, someone might avoid eating during the day only to binge at night.
5. Using Food as a Coping Mechanism
Turning to food for comfort during times of stress, sadness, or boredom can be a sign of emotional eating. Conversely, someone might restrict food when they’re feeling overwhelmed or out of control.
6. Overusing Laxatives to lose weight
This is something I have struggled with and talked about before. It is so easy to fall into the trap of, and really is not helpful. Not only can it affect your absorption of nutrients, but it can also permanently affect your bowels or cause long-term health problems.
7. Obsessive Exercise after food
If you, or someone you care about, exercises excessively after certain foods, talking about how they need to do lots of exercise because of what they ate, this can be a problem. Whilst of course the calories in vs calories out means that you need to consider eating a reasonable diet and exercising too, it is the worry and anxieties around having to exercise that could be the problem, especially if this is after seemingly normal meals.
Why Disordered Eating Needs Attention
Disordered eating might not sound as serious as a diagnosed eating disorder, but that doesn’t mean it’s harmless. Left unchecked, these behaviours can evolve into more severe conditions and have long-term impacts on both physical and mental health. Nutritional deficiencies, chronic fatigue, poor concentration, low self-esteem, and a strained relationship with food are just a few potential consequences.
Equally, disordered eating often comes with deep feelings of shame or secrecy, which can make it harder for someone to seek help. By recognising and addressing these patterns early, it’s possible to interrupt the cycle and start making healthier choices.
6 Ways to Support a Friend or Family Member
If you suspect someone you know might be struggling with disordered eating, your support could make a huge difference. But approaching the topic requires sensitivity and care. Here are some tips for providing thoughtful support:
1. Start the Conversation Gently
It’s best to find a quiet, private time to talk when you’re both calm. Use “I” statements to express concern rather than accusatory language. For example, say, “I’ve noticed you seem stressed about food lately, and I just want to check in,” rather than “You’re not eating properly.”
2. Listen Without Judgement
One of the most important things you can do is listen with empathy. Avoid interrupting, offering solutions prematurely, or minimising their feelings. Just being there and validating their experience can be incredibly powerful.
3. Educate Yourself
Understanding disordered eating and its complexities can help you provide better support. Read reliable resources, speak to a professional, and avoid perpetuating harmful myths or stereotypes.
4. Encourage Professional Help
While your support is invaluable, recovery is often best achieved with the help of professionals. Gently encourage your loved one to speak to a doctor, therapist, or nutritionist who specialises in eating issues.
5. Be Patient and Persistent
Recovery isn’t linear, and setbacks are normal. It’s important to remain consistent in your support, even if there are moments of frustration or discouragement. Small, consistent efforts make a big difference.
6. Model a Healthy Relationship with Food
If you have a positive relationship with food and body image, be a role model. Avoid making disparaging comments about your own or others’ bodies, or engaging in extreme dieting.
Seeking Help for Disordered Eating
If you’ve recognised some of these signs in yourself, know that it’s never too late to seek help. It can be daunting to open up, but reaching out to a trusted friend, family member, or professional is the first step toward healing.
For many people, small changes can pave the way toward a healthier relationship with food. This might involve letting go of rigid food rules, practising mindful eating, or working with a nutrition professional to find balance. If deeper emotional or psychological factors are at play, therapy can be incredibly effective.
Remember, there’s no shame in asking for help. Disordered eating doesn’t define who you are, and recovery is possible with the right support.
What Next?
Disordered eating is a topic that touches more lives than many of us realise. Whether you’re someone who’s experienced it firsthand or you’re supporting a loved one who’s struggling, understanding the signs and knowing how to respond can have a profound impact.
Ultimately, the goal isn’t just about changing eating habits; it’s about fostering self-compassion, balance, and a positive relationship with food and body image. Recovery takes time, but it’s absolutely worth it.
If you or someone you know needs help, reach out to a trusted professional or explore resources from reputable organisations dedicated to eating disorder help. Remember, no one has to face this alone.
