Food addiction can be just as real and difficult to overcome as addiction to drugs or alcohol. It’s not simply a matter of willpower or self-control.

Certain foods can trigger the release of feel-good chemicals in the brain, leading to a cycle of cravings, overeating, and guilt.

If you’re struggling with food addiction, the first step is to recognize that you have a problem. From there, you can take steps to change your eating habits and avoid the trigger foods that keep you stuck in a cycle of addiction.

What Are Trigger Foods?

Trigger foods are foods that set off cravings and overeating in people who struggle with food addiction.

They’re often high in sugar, salt, or fat, which can stimulate the release of dopamine and other chemicals in the brain that make us feel good.

For many people, trigger foods are processed or junk foods like chips, cookies, and candy. But for others, they might be seemingly healthy foods like nuts or cheese.

The key is to identify your specific trigger foods so you can avoid them or learn how to eat them in moderation.

9 Trigger Foods to Avoid

If you’re struggling with food addiction, it’s important to avoid the trigger foods that set off cravings and overeating. Here are 9 common trigger foods to watch out for:.

1. Sugar

Sugar is one of the most common trigger foods for people with food addiction. It’s highly addictive and can lead to cravings and overeating. Avoid sugar-sweetened beverages, candy, and other sugary treats.

2. Salt

High-salt foods like chips, pretzels, and canned soups can trigger cravings and overeating. Try to limit your intake of processed foods and cook more meals from scratch so you can control the amount of salt you consume.

3. Processed foods

Processed foods are often high in sugar, salt, and fat, making them a triple threat for people with food addiction. Avoid foods like frozen dinners, snack bars, and breakfast cereals, which are often loaded with sugar and additives.

4. Fast food

Fast food is often high in calories, fat, and salt, making it a potent trigger for overeating. Try to limit your intake of fast food and opt for healthier options when eating out.

5. White flour

White flour is often found in processed foods like white bread, pasta, and baked goods. It can spike blood sugar levels and lead to cravings and overeating. Opt for whole-grain options instead.

6. Cheese

Cheese is a common trigger food for many people, as it’s high in fat and can be addictive. Try to limit your intake of cheese and opt for low-fat or vegan options instead.

7. Nuts

Nuts are healthy in moderation, but they can be a trigger food for people with food addiction. They’re high in fat and calories, so it’s important to eat them in small portions.

8. Fried foods

Fried foods like french fries, chicken nuggets, and onion rings are often high in calories and fat. They can trigger cravings and overeating, so it’s best to avoid them whenever possible.

9. Alcohol

Alcohol can be a trigger for some people with food addiction. It can lower inhibitions and lead to overeating, especially of high-calorie, high-fat foods. Try to limit your alcohol intake or avoid it altogether if it triggers your food cravings.

Tips for Overcoming Food Addiction

Avoiding trigger foods is just one part of overcoming food addiction. Here are a few additional tips:.

1. Seek professional help

If you’re struggling with food addiction, consider seeking professional help from a therapist or nutritionist. They can help you develop a personalized plan to overcome your addiction and improve your overall health.

2. Practice mindfulness

Practice being present and mindful when you eat. Pay attention to the taste, texture, and aroma of your food. This can help you enjoy your food more and reduce the risk of overeating.

3. Develop healthy habits

Develop healthy habits like regular exercise, getting enough sleep, and drinking plenty of water. These habits can help you reduce stress and improve your overall health, which can help you overcome food addiction.

4. Find healthy substitutes

Find healthy substitutes for your trigger foods. For example, if you love potato chips, try making your own baked sweet potato chips instead. Or, if you’re craving something sweet, try eating a piece of fruit instead of candy.