Conselling and Psychotherapy Services  - For all your Counselling needs


How to identify trigger foods

Posted on 28 May, 2015 at 13:50

Taming - binge- overeating -

What are trigger foods? Trigger foods are food that trigger you to overeat and or binge. The food item might be the catalist for a binge or you just might overeat on that particular thing. Sugar products are rated high in the trigger food list identified by our members. Another trigger food cited are potato chips or crisps as they are known in Europe. Get to know your own particular list of trigger foods by observing what you eat over the course of a week and just note if any particular food prompted overeating or a binge.

In order to tame trigger foods and become master of your eating, you must first be aware of foods that bring you down and interrupt your natural eating wisdom. You were born with a natural eating wisdom. Your eating wisdom is your thermostat to let you know when you are actually hungry and when you have had enough to eat. Triggers override your eating wisdom. Some people are able to manage trigger food by staying very present when eating and only having a taste. If this describes you, fantastic, you are mastering your trigger foods.

If on the other hand, you find it impossible to stop eating a trigger food and invariably follow the devouring of the trigger food by an all out binge, then like myself take this food out of your diet completely. I have such a relationship with Doritos potato chips, but I just cannot stop eating them once I start. Even talking about them triggers a desire so strong that I need to shut down the image immediately and think of sweating in the gym in order to undo the binge I would step into if I had just one bite.

Trigger foods hurt you. Trigger foods set off overeating. Overeating or binging feeds in to negative thoughts about yourself. Trigger foods self harm. Our focus is on self care. Self care through thoughts about yourself. Self care through food and beverages that you ingest. Self care through actions. You deserve to feel great about yourself. Triggers take you away from that feeling.

One successful way of handling triggers after you identify them is to replace these trigger foods with something that is self caring. Think about ways that you self sooth and care for for yourself.

Some report having a healthy snack readily available wards off temptation. Some cite exercise as a key component to reducing desires for sugary substances. Often it just takes a slight change in what you are doing to interrupt a trigger thought. For example, if you are in your kitchen and find yourself eyeing up the treat cubbord, get out of the kitchen and see if the desire is as strong in another room. TV commercials are targeting your triggers, skip the commercials. Tapping is very effective in reducing trigger temptation in the moment. Make a list of as many things as possible that might reduce your cravings. If you do have a trigger food. Don't despair. The sooner you get over this feeling the sooner you go back to healthy eating and master of your eating wisdom.