What is disordered eating?

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.

Disordered eating symptoms

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
• Feeling guilty after eating 
• Low energy or fatigue
• Mood changes 
• Low self-esteem
• Stomach and digestive problems
• Headaches or muscle aches
• Sleep problems
• Feeling unhappy about or ashamed of your physical appearance

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.

Could your disordered eating behaviors actually be 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.

Three mindful tips for shifting from unhealthy to healthy eating

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.

1. 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.
2. 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. 
3. 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. 

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. 

With Rula, you can connect with an eating disorder specialist whom you can meet with from the comfort of home. In just a few moments, you can explore our extensive network to find a therapist who takes your insurance, make your first appointment, and start receiving care as early as this week.

Get started with Rula today