Food rules can be a tricky subject to navigate, especially in a society that bombards us with messages about what we should and shouldn’t eat. But what exactly is a food rule, and how can it impact our relationship with food and our bodies?
According to Christine Byrne, MPH, RD, an eating disorder dietitian, a food rule is an inflexible, self-imposed guideline on what or how you must or must not eat. It differs from a food preference in that it is often shaped by external influences rather than internal cues. Breese Annable, PsyD, CEDS-C, a psychologist specializing in healing relationships with food, explains that food rules can lead to rigid ways of eating, while internal cues allow for flexibility.
Identifying a food rule can be challenging, as we make food decisions for various reasons throughout the day. However, there are some red flags to watch out for. One key sign of a food rule is inflexibility, where individuals feel guilty or anxious if they deviate from the rule. Other signs include feelings of guilt, shame, or anxiety related to food choices and the impact of food rules on social interactions and relationships.
Examples of food rules can range from avoiding certain foods after a certain time to always choosing the fat-free version of a product. These rules can consume mental energy and lead to negative emotions surrounding food.
So, how can we approach food decisions without falling into the trap of rigid food rules? Byrne suggests considering food preferences and honoring what you like and dislike when it comes to food. Eating intuitively, listening to your body’s hunger and fullness cues, and incorporating gentle nutrition can also help foster a healthier relationship with food.
While these strategies can be helpful, seeking support from a registered dietitian specializing in disordered eating or eating disorders may be beneficial for those struggling with food rules. Working with a professional can provide guidance and support in navigating the complexities of diet culture and developing a more intuitive way of eating.
In conclusion, understanding and addressing food rules is essential for promoting a positive relationship with food and our bodies. By recognizing the signs of food rules, exploring alternative approaches to food decisions, and seeking support when needed, individuals can work towards a more flexible and intuitive way of eating.