Understanding Binge Eating Disorder: Symptoms, Triggers, and Strategies for Recovery

Discover the complexities of binge eating disorder, its signs, triggers, and the essential steps to break the cycle. Learn how to foster a healthier relationship with food and seek effective support for recovery.

By Tiluka Bhanderi, Registered Dietitian and Yoga Teacher

Eating disorders are complex mental health conditions where the control of food and eating is used to cope with emotions and challenging life situations (1). They can be challenging to deal with however they are treatable and with the right support, recovery is possible.

What is binge eating disorder?

Binge eating disorder (BED) is an eating disorder where individuals consume large amounts of food within a short timeframe until they feel uncomfortably full (2). Eating often feels out of control and the disorder brings about considerable physical and emotional distress.

Unlike bulimia nervosa, individuals with BED do not employ compensatory behaviours like laxative misuse, vomiting, or excessive exercise to counteract binge eating episodes (3).

Gaining insight into binge eating, recognizing its triggers, and discovering effective coping mechanisms are valuable tools in understanding this disorder and fostering a healthier relationship with food.

Signs & Symptoms (4):

Feeling out of control around food
- This can include spending a lot of time thinking about food, planning binges and feeling a loss of control when eating
Eating quickly until uncomfortably full
Intense feelings of guilt and shame after binging
Struggling in social environments such as eating around others or socially isolating
Mood swings, irritability, low self esteem
Tiredness, poor sleep and weight gain

The cycle of binging and restricting:

Emotional triggers or events such as stress, being criticised, being under pressure, body image concerns, anxiety and depression may trigger a binge.

An irregular eating pattern, hunger and an emotional event may trigger a binge eating episode. Shame and guilt may follow triggering a period of restriction to compensate for eating a larger amount of food. Denying yourself a certain food or restricting food groups creates physical and psychological deprivation which eventually leads to binge eating.

Understandably, being trapped in this cycle can be confusing and lead to feelings of resentment around food. These feelings may cause an individual to isolate and withdraw from seeking help, further enabling the cycle.

Breaking the cycle:

1. Recognise the triggers

Journaling or keeping a diary can be an effective way to note down any emotional triggers or events that precede a binge. For example, a family member has made an insensitive comment. Notice if there is a pattern of triggers or events that you often struggle with and reflect on strategies you can adopt to manage them, for example having a compassionate conversation with someone who is making untoward comments around your body image.

2. Take a moment to yourself

Consider alternative coping strategies instead of using food to cope. For example, calling a trusted friend or family member, stroking your pet, breathing exercises or yoga. These moments help add a pause inbetween the trigger and urge to binge. Create a vision board or poster of coping strategies that you can reach for when feeling an urge to binge and keep it somewhere visible.

3. Practice compassion

What would you say to a friend going through a hard time? What advice would you give them, how would you treat them? Treat yourself like a best friend, practice self-compassion and notice the tone and judgements your inner voice makes. Keeping a journal or writing a compassionate letter to yourself may be a helpful exercise to help get in touch with this part of you and work through tough feelings.

4. Regular meals and snacks

Regulate your meal pattern and include 3 balanced meals and snacks which contain a carbohydrate, fat and protein source. This helps curb hunger and reduces the likelihood of binging. Try to not leave large gaps inbetween meals and aim to eat something often every 2-3 hours to curb cravings and regulate blood sugar levels.

5. Give yourself permission to eat your ‘treat foods’ or restricted foods

Loosen the grip on foods you restrict and allow yourself to have them. Start small to reduce feeling overwhelmed. This could look like allowing yourself to have a cake with your coffee when out with friends or a chocolate bar with your sandwich at lunch time. Neutralising your experience around your food choices will eventually help reduce restriction and move towards making peace with food.

6. Reaching out for support

Lean on trusted friends and family and reach out for professional help when you are ready - you are worthy of support and overcoming binge eating disorder isn’t something you have to do alone. Treatment such as Guided Self Help and Cognitive Behavioural Therapy (CBT) are available on the NHS and are recommended treatment options for patients with BED [5].

Books & Useful Resources:

Book: Overcoming Binge Eating by Christopher Fairburn. Second Edition.
BEAT offers a online support group for those with concerns around BED: https://www.beateatingdisorders.org.uk/get-information-and-support/get-help-for-myself/i-need-support-now/online-support-groups/nightingale-online-support-group/
If you are concerned that you may have an eating disorder or you are worried about someone you know, this leaflet outlines tips to book your appointment and what to discuss during your appointment:
https://beat.contentfiles.net/media/documents/BED_A5_ONLINE.pdf

ABOUT THE AUTHOR:

Tiluka is a registered dietitian specialising in eating disorders and disordered eating in the NHS. She is a qualified yoga teacher and uses somatic healing techniques, mindfulness and guided meditations to help clients reconnect with their bodies.

Alongside working in the NHS, Tiluka works for an eating disorder charity, delivering workshops and seeing clients on a one-to-one basis.

Tiluka also has an interest in eating disorders and disordered eating in South Asian women and is passionate about encouraging voices from ethnic minorities to be heard!

You can contact Tiluka and follow her work on Instagram @tiluka_dietitian

Sources:

1. Overview - Eating Disorders https://www.nhs.uk/mental-health/feelings-symptoms-behaviours/behaviours/eating-disorders/overview/

2. Overview – Binge Eating Disorder https://www.nhs.uk/mental-health/conditions/binge-eating/overview/

3. Binge Eating Disorder https://www.beateatingdisorders.org.uk/get-information-and-support/about-eating-disorders/types/binge-eating-disorder/

4. Seeking treatment for binge eating disorder? Leaflet: https://beat.contentfiles.net/media/documents/BED_A5_ONLINE.pdf

5. NICE Binge Eating Disorder Treatment:https://www.nice.org.uk/guidance/ng69/ifp/chapter/Binge-eating-disorder

Understanding Binge Eating Disorder: Symptoms, Triggers, and Steps to Break the Cycle