The Truth About “Clean Eating” and How It Can Fuel Disordered Eating
What Is “Clean Eating”?
In recent years, “clean eating” has become a popular way to improve health. The focus is on whole, unprocessed foods and avoiding anything “artificial” or “junk.” For many, it seems like a straightforward way to adopt healthier habits. However, when clean eating becomes a rigid set of rules, it can unintentionally contribute to disordered eating.
While clean eating is often promoted as a health-conscious choice, it can create a damaging mindset, especially for those with a history of disordered eating. The fear of consuming “impure” or “unclean” foods can lead to a toxic relationship with food and body image, often reinforcing restrictive eating behaviors.
When Clean Eating Becomes Problematic
Clean eating may start with good intentions, but it can quickly evolve into unhealthy behaviors:
Obsessive Focus on Food Labels: With clean eating, food becomes categorized as either “good” or “bad,” which can lead to guilt if “bad” foods are eaten.
Feelings of Guilt and Anxiety: If eating something “unclean” triggers guilt or anxiety, it’s a sign that the approach to food may be too restrictive.
Avoiding Social Situations: People who engage in clean eating may avoid social events or dining out to prevent situations where they can’t control what they eat.
Compulsive Eating Behaviors: The need to stick to strict clean eating guidelines can create rigidity, making food decisions feel like an obsession rather than an act of nourishment.
Clean Eating and the Diet-Binge Cycle
The obsession with clean eating can trigger the diet-binge cycle:
Restriction: When foods are labeled as “unclean,” individuals restrict or eliminate them from their diets.
Bingeing: The deprivation of certain foods leads to intense cravings, which may result in overeating or bingeing.
Guilt and Shame: After a binge, guilt and shame often follow, leading to further restriction and the cycle repeating.
This cycle undermines the very purpose of clean eating, which is to nourish and support the body.
How to Find Balance and Break Free from Clean Eating
Here are some steps to help you find a healthier approach:
Ditch the Labels: Stop labeling foods as “good” or “bad.” Instead, focus on how different foods make you feel.
Allow All Foods Without Guilt: Give yourself permission to enjoy foods that bring joy, without shame.
Embrace Nourishment, Not Perfection: Focus on balance and satisfaction rather than perfection. Nourish your body with a variety of foods.
Practice Mindful Eating: Pay attention to how foods make you feel and tune into your hunger and fullness cues.
Work with a Professional: A non-diet dietitian can help you navigate food freedom and move away from restrictive eating patterns.
Conclusion
Clean eating can be a well-intentioned approach to health, but it can also lead to unhealthy behaviors and mindset. By moving away from rigid rules and focusing on nourishment, balance, and body trust, you can develop a healthier relationship with food. The goal is to find freedom in eating without shame, guilt, or obsession.
Get support and nutrition therapy for your eating disorder:
You Deserve Support—Start Your Healing Journey Today
If you’re struggling with food, body image, or eating behaviors, you deserve care and compassion. You don’t need to wait for things to spiral or reach a breaking point before seeking help. Treatment isn’t about being “sick enough”—it’s about improving your quality of life and addressing the behaviors and thoughts holding you back.
Reaching out for support can feel daunting, especially if you’re questioning whether your struggles are “serious” enough. But the truth is, if you’re even wondering, that’s reason enough to explore help. You deserve a life free from the constant battle with food and body image.
At Side By Side, we approach healing from a holistic, self-compassionate perspective. We empower our clients to rebuild trust in their bodies, discover self-acceptance, and live a fuller, freer life. Together, we’ll help you move forward toward nourishment and peace.