Disordered eating is a term used to describe a pattern of unhealthy eating behavior that does not meet the full diagnostic criteria for an eating disorder.
Some of the signs of disordered eating include restricting calories, skipping meals, vomiting after eating, low self-esteem, and feeling guilty after eating.
While it’s not a diagnosis, disordered eating can negatively impact your well-being in many ways. If you’re concerned about your eating habits, don’t hesitate to meet with a mental health professional for an evaluation.
Disordered eating is a pattern of irregular eating that doesn’t meet the full diagnostic criteria for eating disorders like anorexia, bulimia, and binge eating disorder (BED). Research suggests that as much as 20% of the population has experienced disordered eating, and this amount is greater than the number of people who have eating disorders.
Disordered eating isn’t just a once-in-a-while occurrence, like overeating during a holiday meal or forgetting to eat breakfast. Rather, it’s a pattern of behavior that can increase a person’s risk of developing a clinical eating disorder and could pose a serious threat to their physical and mental health.
By learning to spot the signs of disordered eating, you can recognize it and know when it might be time to seek professional help.
Symptoms of disordered eating
Disordered eating symptoms mirror many of the symptoms associated with clinical eating disorders. However, they don’t meet the frequency, duration, and psychological criteria for a diagnosable eating disorder.
That said, some signs that you might be engaging in disordered eating include:
Binge eating
Fasting or skipping meals
Avoiding a specific food or group of foods
Only eating food you deem to be “clean”
Vomiting after eating
Using laxatives after eating
Using diet pills
Low energy or fatigue
Mood changes
Low self-esteem
Stomach and digestive problems
Headaches or muscle aches
Feeling unhappy about or ashamed of your physical appearance
Find your match
Take the first step toward better mental health.
Do you have disordered eating habits?
Identifying disordered eating habits isn’t always a straightforward process. No one eats perfectly all the time, and our relationship with food can be complicated. We eat for all sorts of reasons that have nothing to do with nutrition, and that’s OK. For example, we share meals to celebrate life’s milestones, make family recipes that remind us of people we love, and sometimes we eat just for fun.
People also have all sorts of unique preferences when it comes to food. Being a picky eater or someone who prefers to eat a specific diet for health or religious reasons isn’t necessarily someone who engages in disordered eating.
So how do you know if you’re engaging in disordered eating? If you’re concerned about your eating habits, one of the best things you can do is meet with a medical or mental health professional for an evaluation. They can listen to your concerns and help you identify the supports you might need to heal your relationship with food and your body.
You may be experiencing disordered eating if any of the following examples sounds familiar to you.
When a new diet comes out, you’re quick to try it. You buy the book or app right away and commit to following it perfectly, hoping this time you’ll find success.
You tell yourself that you really only need one meal a day, and you feel guilty if you don’t follow this guideline.
If you overeat, you resort to over-exercising, self-induced vomiting, or severely restricting your calories the following day to make up for it.
You never seem to be completely in control of your eating habits. You make plans to eat a certain thing or a certain amount, but you often spiral out of control and feel ashamed afterward.
Is it disordered eating or an eating disorder?
Not everyone who engages in disordered eating will develop an eating disorder. But it is a considerable risk factor for a variety of long-term mental and physical health complications. Remember, disordered eating is not an official mental health condition or diagnosis.
To be diagnosed with a clinical eating disorder like anorexia, bulimia, or binge eating disorder (BED), you must meet a specific set of diagnostic criteria published in the Diagnostic and Statistical Manual of Mental Disorders (DSM-V). These criteria vary depending on the disorder. But all eating disorders include symptoms that are frequent and severe and have a significant impact on a person’s daily functioning.
If you’re concerned about your eating habits, it’s best to meet with a mental health professional. They can help you determine whether you’re experiencing disordered eating or an eating disorder and help you learn to manage your symptoms.
What you can do about unhealthy eating habits
If you’re struggling with disordered eating, working with a mental health professional is one of the greatest gifts you can give yourself. A therapist can provide a safe space to process your relationship with food, improve your self-esteem and body image, and learn to nourish your mind and body effectively.
Throughout this process, there are also some mindfulness strategies you can use on your own to reduce stress. Practicing these techniques at non-meal times throughout your day can help you adopt healthier eating habits.
Try a grounding exercise. If you’re feeling anxious or stressed, see if you can connect with all five senses. What do you see, hear, feel, taste, and smell? Focusing on your senses can help you ground yourself in the present moment.
Practice mindful breathing. Your breath is a powerful tool for calming your mind and body. All you need to do to breathe mindfully is inhale slowly, pause, and exhale slowly. Notice how you feel throughout this process.
Do a body scan. Your body can store stress and tension in many ways. So if you’re feeling anxious or unregulated, give yourself a quiet moment to do a quick body scan. Start at the top of your head, and move slowly, pausing to sense how each part of your body feels. If you notice some tension somewhere, take a deep breath, and imagine releasing the discomfort from your body.
Treatment options for disordered eating
If you’re having challenges with disordered eating, professional support can help. Even though it’s not a formal diagnosis, these patterns can still affect your mental and physical health. Getting support early can make a difference.
Treatment often starts with a conversation. A provider can help you understand your eating patterns and what may be driving them. From there, you can explore options that fit your needs.
You may work with:
Therapists: Therapy is often a key part of treatment. It can help you understand your thoughts, emotions, and behaviors around food. Approaches like cognitive behavioral therapy (CBT) can help you challenge unhelpful patterns. Other approaches may focus on emotional regulation and coping skills.
Registered dietitians: A dietitian can help you rebuild a more balanced approach to eating. This may include creating a flexible plan and helping you understand how nutrition supports your body and mind.
Medical providers: A doctor may monitor your physical health. This is important if your eating habits have affected your energy, digestion, or overall well-being.
In some cases, care may be more structured. You might be referred to outpatient care, intensive outpatient programs (IOP), or partial hospitalization programs (PHP). The level of care depends on your needs and how much support you require.
Recovery’s not about doing everything perfectly. It’s about building a more supportive and flexible relationship with food over time. With the right care, it’s possible to feel more stable and more at ease around eating.
The care you need, when you need it
Learn how Rula can support your mental health journey
One common barrier is that many people don’t believe their symptoms are ‘serious enough’ to deserve help. Shame, secrecy, fear of losing control, or believing they should be able to fix it on their own can also make it hard to reach out. The hopeful part is that early support can make recovery more manageable and effective.
Adrienne Duhon, LCSW
Clinical reviewer
Find care with Rula
Disordered eating is a term used to describe irregular or imbalanced eating habits. While it’s not a diagnosis, it can put you at risk for developing an eating disorder and other long-term health consequences. If you’re concerned about your eating habits, know that you’re not alone and help is just a few clicks away.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
Liz Talago
Liz Talago, M.ed. is a mental health professional turned content writer and strategist based in the Detroit metro area. As an independent consultant for mental health organizations, Liz creates meaningful connections between brands and their audiences through strategic storytelling. Liz is known for championing diverse perspectives within the mental health industry and translating bold ideas into inspiring, affirming digital experiences.
In her free time, you can find her hiking with her two German Shepherds, puttering around her dahlia garden, or spending time with her family.
Adrienne Duhon, LCSW
Adrienne has worked in the mental health field for over 10 years across a variety of settings including hospitals, nursing homes, and telehealth. In her current role as a Clinical Quality Specialist at Rula, she supports therapists by providing clinical guidance, documentation support, and peer consultation, with a focus on improving quality of care. She is trained in CBT and specializes in working with people experiencing anxiety, depression, and ADHD.
Adrienne is passionate about mental health because she believes everyone deserves access to compassionate, evidence-based care that helps them thrive and feel supported. Outside of work, she enjoys spending time with her family and taking long walks with her dog.
Rula’s editorial process
Rula’s editorial team is on a mission to make science-backed mental health insights accessible and practical for every person seeking to better understand or improve mental wellness.
Members of Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.
