Reintegrating Binge Foods
When someone comes to see me for binge eating recovery, it is very normal to have a list of “binge foods”. These are foods that you almost always binge on, feel out of control with, and will often not consume outside of a binge. These foods can be triggering for many different reasons: maybe you were told you weren’t allowed to have them growing up, maybe they have been deemed a “no food” from previous diets, maybe you have food rules around them, or maybe they trigger an uncomfortable thought or memory. Whatever the reason, it is understandable, that once you decide to begin recovering from binge eating disorder, you may feel uneasy about having these foods in the house and may want to avoid eating them.
For a time, this avoidance is just fine. There is absolutely no rush to recovery, and the slower you go, the faster you get there. However, in time, to experience the full recovery that you absolutely deserve you will want to begin to reintroduce these foods safely. It is 100% possible to turn your binge foods into no big deal foods.
Before you begin on the work of normalizing and reintegrating your binge foods, it is important to make sure that you have already set the foundation for your recovery. This is certainly not the first step you would take! So, before embarking on this work, I would hope that you are not restricting your food intake, that you are eating all meals and in regular intervals and that your plate is balanced (carbs, fats and proteins). If you are unsure how to begin with balancing your plate, I have a freebie you can download that is the perfect guide for getting started. And once you feel ready, balanced, nourished and supported, you can begin the work of reintroduction outlined below.
How to Reintegrate Binge Foods?
Identify.
The first thing I would like you to do, is to take stock of your binge foods. Make a list of any and all foods that you feel triggered to binge on, that you seek out in a binge, or that feel unsafe to you. And yes, this list is likely to be quite large! That is just fine.
Classify.
Next, take a new sheet of paper out, and make 3 columns, numbered “1, 2, and 3”. In column 1, place any foods from your trigger list that are the least triggering, scary or challenging. In column 2, foods that are more challenging but not the most challenging or triggering. And in column 3 place the foods that are the most scary, the most triggering and that you are the most likely to binge on.
Choose.
Now that we have our food list sorted, let’s begin by focusing on the first column. It is really important to note here, that I do not think that this work should be done alone. This is when you are most likely to binge. The point is to reintroduce triggering foods safely, from easiest to hardest, in a way that sets you up for the utmost success. So, please, do not bring these foods into the home yet, until it feels safe to do so, and recruit a friend, family member or practitioner to support you through this. (and of course, if we are we are working together, I’ve got ya!).
So, let’s say, for example, that a croissant was in your first column. Maybe you make plans with a friend to meet you at a coffee shop, and you order a coffee and a croissant to enjoy. You are safe within this. You just have the one (not the whole package), you are enjoying it with company and you also know that you are fully nourished, are not skipping meals, and are therefore not physiologically triggered to binge. Maybe once you are done, you remain with this friend so that you do not go home and begin a binge (i.e. you plan ahead to stay safe from any triggers to binge as a result of eating that croissant). You make sure you eat all your balanced meals throughout the day, and do not engage in any form of restriction or compensation as a result of having that croissant. Big feelings may come up and that is just fine. Talk them through, journal on them, and use anxiety tools as needed.
You may stay on normalizing this croissant for quite some time, having more coffee dates, maybe bringing them to a family brunch to enjoy one in company, and in time, you may even want to try having one as part of a breakfast in the house when ready. Eventually, with safe exposure, you will learn that this food is no big deal. You have shown yourself you can have it anytime you like and do so safely. It is no longer restricted, and therefore is much less “shiny”. You very likely will not even think of it most of the time and it will no longer have the power to affect you like it once did.
Continue.
The key to this work is consistency. No, you will not need to get through every single food on this list (my clients always ask me this!!). In time, after a few more foods from column one, you will begin to feel like they are easy and actually not that big of a deal. When this shift occurs, move to column two, and in time, column three. And remember to continue to do so safely, in readiness and with support. Once these foods are normalized, you will notice significantly less thoughts circulating around food (“food noise”), you will notice that you feel less stressed and anxious when going out to dinner or invited to parties involving food, you will also notice that you can more calmly engage in food activities like grocery shopping, coffee shops, and restaurants. These are all great signs that you do not need to continue moving through your list unless you would like to. At this point I would imagine that you can have a pint of ice cream in the freezer and forget about it (yes, this happens for my clients ALL the time!!) and that you do not need to avoid that peanut butter jar. You are back in the driver's seat.
One question I get asked all the time is “why do I need to reintroduce these foods, if I don’t even plan on eating them most of the time?”.
This is a GREAT question and yes, even if it is a food that has never been a part of your life outside of a binge, to ensure it no longer has power over you, you do need to normalize it by reintegration. However, once it is reintegrated and no longer a triggering food, the choice is yours! Have it as part of your diet if you learned it is a food you very much enjoy (and now you will be able to do so safely without binges), and leave it if you realized you don’t even like it!
When a food is normalized, it no longer consumes you. It no longer has the power to make or break your day and does not hold space in your thoughts. It gets to become exactly what it is: just food. Not good, not bad, not right, not wrong…just food. How great is that? ;)
If you are struggling with binge eating and would like to learn more about the 12 week binge eating recovery program, reach out! I always offer free calls, no obligation. It is my pleasure to connect and help support you on the best next steps for your journey to recovery and a healthy relationship with food.