Integrating Old Binge Foods Back Into Your Diet

June 4, 2017 Grace Bialka

Old binge foods hold a great amount of anxiety, but it's important to introduce fear foods back into our diet. Learn some ways to reintegrate old binge foods.

It can be hard to integrate old binge foods back into your diet. In all honesty, I still have foods that I fear greatly though I have been in recovery from my binging behavior for quite some time. These foods are the ones that I would consistently binge on and would bring me mass amounts of distress. Over time, however, I have learned to reintegrate old binge foods back into my diet and consume them in a normal way.

Old Binge Foods in My Recovery

During my disorder, I had a certain food group I would almost always go to during a binge. This has left me avoiding that group because of the fear I will potentially lose control while consuming these types of items. While this fear is valid and there are pros to staying away from certain foods that can be triggering, eventually it is vital to introduce binge foods back into your life.

The items I have been avoiding are things that I genuinely liked the taste of and staying away from them for forever seems like an abnormal way to live. I have become aware that I do hold more power than these foods and am strong enough to eat them without falling into a binge.

How To Conquer Old Binge Foods and Integrate them into Your Diet

While it is okay to have "safe" foods, we need to remember that normal eating involves consuming variety, having treats, and trying new things. It may take time before you feel ready to reintroduce triggering, binge foods. In my experience, through time, you will gain the strength to conquer the fear surrounding those old binge foods and you will be able to introduce them into your diet.

When getting ready to eat an old binge food, be sure to plan ahead. Have a support person to ensure accountability and who will be there with you to process any challenging emotions you may be feeling.

Always start small so you don't feel overwhelmed. If you want to have a cookie, for example, buy one cookie, not an entire package. Doing this will give you a feeling of safety. You will have only your serving to eat and not have to worry about what to do with the rest of the package should you feel temptation arise.

Remember to breathe. This is a big step toward recovery. Realize that just because you binged on a certain food in the past doesn't mean you have to binge on it now.

You absolutely can change your behavior around food. You are allowed to enjoy what you are eating without guilt.

Good luck all -- keep pushing toward recovery.

APA Reference
Bialka, G. (2017, June 4). Integrating Old Binge Foods Back Into Your Diet, HealthyPlace. Retrieved on 2024, July 13 from

Author: Grace Bialka

Grace Bialka is a dance teacher and blogger in the Chicago suburbs. She graduated with a BA in dance from Western Michigan University. Grace has lived with an eating disorder and depression since the age of 14. She began writing in hopes of spreading awareness about eating disorders and mental illness. She firmly believes in the healing power of movement. Find Grace on TwitterFacebook, and her personal blog.

June, 9 2017 at 2:01 am

great information.

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