Understanding the Signs of Disordered Eating

Have you ever wondered if your relationship with food is... a little complicated?

If so, you're not alone.

Disordered eating can be sneaky. Sometimes, it’s skipping meals because you feel like you “should.” Sometimes it’s feeling really guilty after eating dessert. Other times, it’s working out to “earn” your food or "burn" your food.

Let’s talk about what disordered eating actually is, and how to spot the signs before it takes a bigger toll on your life.

What is disordered eating?

Disordered eating isn’t a formal diagnosis like an eating disorder (think anorexia, bulimia, binge eating disorder), but it is a sign that something in your relationship with food, body, or control might be out of alignment.

It often exists in that confusing gray space that can still be harmful, even if it doesn’t meet the criteria for a full-blown disorder.

Common signs of disordered eating:

🚫 Food rules that feel like law

Do you avoid carbs or eating at all after 7 p.m.? Or feel guilty if you don’t eat “clean”? If you’ve got a long list of food “shoulds,” it might be a sign that diet culture has a little too much power.

😵‍💫 Obsessive thoughts about food or body

Thinking about your next meal constantly? Planning workouts to "make up for" what you ate? That mental load is exhausting and can be a big clue.

🍽 Skipping meals or bingeing

If you find yourself cycling between restriction (skipping meals, undereating) and bingeing (eating large amounts quickly, feeling out of control), that’s a common pattern in disordered eating.

🧍‍♀️ Body dissatisfaction or constant comparison

Feeling like your body is never “good enough”? Comparing yourself to others every time you open Instagram? That internal shame spiral can fuel harmful eating behaviors.

😔 Emotional eating without other coping tools

Food is comfort, food is meant to be pleasurable. We all eat emotionally sometimes and that is okay and normal. But, if it’s your only tool to cope with stress, sadness, or loneliness, it might be time to explore new ways to take care of your emotional world.

Disordered eating isn’t always obvious

Here’s the tricky part: disordered eating is often normalized in our culture. Things like “cleanses,” extreme fitness challenges (75 hard anyone?), or constant body talk might seem “healthy,” but they can actually reinforce harmful patterns.

You don’t have to wait for things to get “bad enough” to ask for support. If your relationship with food feels stressful, shame-filled, or all-consuming—your experience matters. You deserve support.

What healing can look like 💛

Healing from disordered eating often involves:

• Reconnecting with your body’s cues (like hunger and fullness)

• Learning to notice and un-blend from inner critics or perfectionistic parts

• Building self-compassion and trust

• Exploring what’s underneath the food struggles (spoiler: it’s often not about food at all)

• Creating a life that’s not ruled by food rules or body shame, a life that feels empowering and aligned with what you truly value

Healing your relationship with food can mean looking at this photo of donuts and not immediately feeling shame that you thought to yourself, "A donut would be tasty right now!" & heard that inner critic voice tell you that you, "Shouldn't eat donuts because they're bad for me".

At Innerbloom Counseling, we use approaches like Internal Family Systems (IFS), self-compassion work, and CBT/ACT tools to help you create a more peaceful relationship with food and your body.

You are not broken—and you don’t have to do this alone.

If something in this post resonated with you, consider it a gentle nudge. Reach out. Whether you’re just starting to get curious about your food habits or deep in the trenches, you deserve support from someone that actually gets it.

Ready to learn more?

Book a free consultation with Innerbloom Counseling — virtual therapy for folks in Wisconsin who are ready to heal their relationship with food, body, and self.

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