Eating disorders don’t always fit into the stereotypical images we see in the media.
They can manifest in various ways that are often hard to recognise, they’re so subtle. The truth is, eating disorders aren’t just about extreme thinness or obvious food avoidance—they can show up in behaviours, thoughts, and emotions that are less immediately apparent. Here are just a few of the disordered habits that might creep into someone’s life.
1. Obsessing over “clean” or “healthy” eating
It’s great to want to be healthy, but when food choices become an obsession, it can start to go beyond just making good decisions. For someone who’s struggling with something like orthorexia, the need to only eat “clean” or “pure” foods can take over. They might feel intense guilt when eating something they consider unhealthy, or begin avoiding entire food groups altogether. If every meal feels like a battle, and every food choice is heavily scrutinised, it might be worth exploring the underlying cause.
2. Constantly thinking about food or body image
For many, eating disorders don’t just show up as actions—they’re in the constant chatter in your mind. Someone who’s dealing with disordered eating might find themselves thinking about food or their body image all the time. It can become a dominant thought that affects daily life, making it difficult to focus on anything else. These obsessive thoughts can rob you of your ability to fully engage with work, friendships, or even simple joys, as everything revolves around food or appearance.
3. Fluctuating between overeating and undereating
The cycle of restricting food only to binge later is a common pattern. One day, they might barely eat anything, then the next day, they might overeat in a rush. The emotional rollercoaster can be exhausting, both physically and mentally. These ups and downs are often driven by intense feelings of guilt or self-judgment, which makes the cycle hard to break. It’s important to recognise the toll this takes on the body and mind and find healthier ways to cope.
4. Hiding food or eating in secret
Eating in secret can be a big red flag. Whether it’s sneaking food when no one’s looking, hiding snacks, or eating alone in isolation, it signals a disconnect between the person and their relationship with food. The secrecy usually comes from shame, fear of judgement, or an attempt to maintain control. Over time, it can feel like a hidden struggle, one that’s kept away from the people who care about them.
5. Exercising excessively to “earn” or “burn off” food
Exercise should be about boosting your health, but when it becomes a way to “earn” food or “burn off” calories, it turns into punishment. Someone struggling with disordered eating might feel like they can’t enjoy their food unless they’ve exercised enough to “deserve” it. It’s important to see exercise as a means of self-care and enjoyment, rather than something you need to do to compensate for eating.
6. Feeling extreme guilt after eating
Source: Unsplash Feeling guilty after eating, even if it’s a healthy, balanced meal, is common with eating disorders. The guilt can become overwhelming, leading to cycles of restriction or harmful behaviours like purging. That emotional response is often rooted in an unhealthy belief that food is “bad” or that eating too much means they’ve failed. Learning to break free from this guilt and accept food as nourishment is a critical step in healing.
7. Rigid food rules and rituals
Eating disorders can create some strict, almost compulsive rules about food. Whether it’s only eating at certain times, having food prepared in a specific way, or cutting food into tiny pieces, these rituals can interfere with everyday life. When food starts dictating routines and making every meal feel like an event that requires rules to follow, it’s time to take a step back and reassess.
8. Frequently body-checking or avoiding mirrors
Constantly checking your body—whether it’s pinching skin, stepping on the scale multiple times a day, or staring at yourself in the mirror—can be a sign of body dysmorphia. For some, this can become an obsession, where nothing ever feels good enough. On the other hand, avoiding mirrors completely because of distress about their appearance is another common coping mechanism. Both behaviours can create a deep sense of dissatisfaction with how they look, leading to isolation and frustration.
9. Withdrawal from social events involving food
Social situations that revolve around food—dinners with friends, parties, or family gatherings—can feel incredibly overwhelming for someone dealing with disordered eating. They might withdraw to avoid the anxiety of having to deal with food or the fear of being judged. While it’s understandable to feel self-conscious at times, avoiding social events can increase feelings of isolation and make food-related fears worse.
10. Wearing baggy clothes to hide their body
When someone feels uncomfortable with their body, they may start hiding it. Wearing oversized clothes or layers can be a way to cover up perceived flaws. This habit is often a response to deep body image issues and can make the person feel more disconnected from themselves and other people. Clothing, however, doesn’t change the underlying feelings of insecurity, which need to be addressed with support and self-compassion.
11. Mood swings and irritability around meals
Food-related anxiety can cause intense mood swings. Someone struggling with disordered eating might feel on edge before meals or during them, and could become irritable or withdrawn afterwards. Their emotional volatility stems from the fear or guilt associated with eating and the pressure to conform to restrictive food rules. These mood shifts can make it harder to navigate relationships and cause frustration for both the individual and those around them.
12. Regular digestive issues
Bloating, stomach aches, constipation, and other digestive issues often go hand-in-hand with disordered eating habits. Restricting food groups, binge eating, or purging can wreak havoc on the digestive system, but these issues might not immediately connect to eating patterns. It’s important to recognise the connection and get professional help to address both the physical and emotional aspects of eating disorders.
13. Using laxatives, diet pills, or supplements excessively
Source: Unsplash In an attempt to control weight, some individuals turn to laxatives, diet pills, or other quick-fix supplements. Overusing these products is not only dangerous, but it’s also a sign of unhealthy coping mechanisms. That kind of behaviour can lead to serious health complications over time, making it crucial to recognise the need for professional guidance in dealing with these destructive habits.
