Emotional Undereating & Tips to Navigate Low Appetite
Have you ever found yourself feeling so overwhelmed or stressed that the mere thought of food makes you feel sick? Or maybe you've experienced a loss of appetite when you're feeling sad, anxious, or depressed. Perhaps you've even been so busy or stressed that you forget to eat altogether.
While these may seem like normal responses to emotional distress or mental health issues, they can lead to emotional undereating, a type of emotional eating that often goes unnoticed but can have serious health consequences. I see this frequently in my practice with my 1:1 nutritional therapy and behavior change coaching clients, and I certainly experience it myself from time to time.
Before we talk more about strategies to navigate this, it's important to know that emotional undereating can also take the form of a conscious, punitive choice in response to overeating or feelings of guilt and shame about certain foods, eating behaviors and choices, or other non-food related incidents that we might be attempting to avoid the discomfort of. This can lead to a cycle of restriction and deprivation that disrupts your body's natural hunger cues and appetite signals.
Rather than supporting and encouraging a healthy relationship with food, and the ability to tune into your body’s natural cues, this pattern of behavior can cause long-term health problems, physical, mental and emotional.
Emotional undereating is when we experience a reduced appetite or a decreased interest in food due to emotional distress or mental health issues, such as anxiety, depression, grief, or stress. It can be a (not-very-healthy) coping mechanism for managing these difficult emotions, but it can also result in being undernourished and disruption of hunger cues and proper appetite signaling. This can lead to being undernourished, chronic fatigue and low energy, headaches, sluggish digestion leading to gut imbalances, a poorly functioning immune system, and other health problems.
Emotional undereating can also affect our mental and emotional state, leading to anxiety, depression, and mood swings creating a negative feedback loop that exacerbates difficult emotions and can lead to a range of physical and mental health problems. However, with the right strategies and support, it is possible to break free from this cycle.
So let’s explore some strategies for navigating low appetite during emotional times...
The first step is awareness and recognizing when this might be present for you. If you're struggling with emotional undereating, it's important to approach it with compassion and curiosity rather than judgment and shame. And if any of this is impacting your life significantly and your ability to care for yourself and you are not able to navigate this on your own, it's important to seek professional help.
Tips to Navigate Low Appetite During Emotional Times:
Focus on nourishing foods that are gentle on the stomach, such as soups, stews, broths, or smoothies. These can help provide the necessary nutrients without overwhelming your system.
Experiment with eating smaller, more frequent, balanced meals throughout the day, rather than trying to force yourself to eat large meals when you're not feeling hungry.
Practice mindfulness and try to listen to your body's signals and cues. This can involve taking a few deep breaths before eating to help calm your nervous system and tuning in to your body's hunger and fullness cues. If you're having trouble recognizing these signals, try keeping a food and mood journal to track your eating patterns and emotional state, this podcast episode dives deeper into connecting with your body’s internal cues.
Practice mindful eating: focus on the taste, texture, and smell of the food you're eating, and take time to savor each bite. Eat in a calm and relaxing environment.
Keep healthy snacks on hand: when you don't feel like eating a full meal, having small, nutritious balanced snacks that include protein, healthy fats and fiber-rich, complex carbs can help you maintain your energy levels and support optimized hunger cues. Check out my balanced snacks guide here.
Stay hydrated: drink plenty of water, sparkling water, herbal tea, or other hydrating beverages to support your body and maintain your energy levels.
Experiment with new recipes and flavors: try new foods and cooking techniques to keep meals interesting and engaging.
Have easy-to-eat foods available: If you are really struggling to get in adequate calories, have a few calorie-dense, super palatable options on hand that you can’t say “no” to that will help you get into the food you need. For me, that is frozen gluten-free chicken tenders or nuggets. Even when my appetite is really low, I can get these in over a big salad and still have a balanced meal.
Remember, emotional undereating is not a character flaw or a sign of weakness. It's a natural response to difficult emotions, and mental health issues and sometimes it’s simply a result of a lifetime of diet-culture-driven restrictions and food fear.
By practicing self-compassion, tuning in to your body's signals, and seeking support when needed, you can break free from the cycle of emotional undereating and cultivate a healthy relationship with food and your body.
If you're interested in learning more about nourishing your body and improving your overall well-being, check out my brand new nutrition foundations program, Empowered Nourishment. This comprehensive roadmap provides you with ALL of the resources you need to feel confident as you develop a personalized plan for nourishing your body and improving your relationship with food.
You can also apply for a 1:1 private coaching where we can work together to tailor a nutrition plan that suits your unique needs and goals. Read more and fill out the application form here.
Remember, you are not alone in this. With the right strategies and support, you can feel empowered to navigate life’s hardest times with confidence, so you can nourish yourself in all the ways that you need. If you are going through a challenging time right now - I see you!