A lot of things could be causing you to binge eat, but one common cause that will be discussed in this article is the “scarcity mindset” around food. Let me explain. “Scarcity mindset” can be caused by a number of things. Listed below are some of the common ways “scarcity mindset” comes to be:

• Maybe you lived in a house growing up that labeled certain foods as “junk food” or “unhealthy foods.” The foods that were labeled this way may not have been kept in the house very often. Therefore, when they were, they felt special and wouldn’t last long.
• Maybe you lived in a house with siblings, and the tastier snacks always ran out first, making those tasty snacks feel really special.
• Maybe certain foods are seen as “bad” or “junk food,” creating a lot of guilt or shame around them when you eat them. Therefore, even if you have them every day, you’re saying, “I need to be better tomorrow,” subtly telling yourself that those foods are off-limits.
• Sometimes seasonal foods, or foods that come around for only a short number of weeks, such as Girl Scout cookies or your mom’s fudge that is only made during Christmas time, feel super special and very limited because they’re only around for a short time.

All of these examples can create a scarcity mindset around food. If we are told over and over again (consciously or subconsciously) that we can only have these things once a year, those items will feel pretty special and like we have to take advantage of them when we can. As a result, we binge.

There are several ways to fight or change a “scarcity mindset” around food. Below are a few examples:

• Intuitive Eating – One of the concepts of intuitive eating is that no food is “bad” or “junk food,” and all food serves us in some way. For example, let’s say pasta is seen as a “bad food” or something we shouldn’t eat too often. When we break down what’s in pasta, it’s made up of eggs, flour, and most likely paired with some sort of sauce. For this example, we’ll say marinara sauce. Marinara sauce is made up of tomatoes, garlic, and maybe some chicken broth. So, looking at the whole meal: flour = carbs, which give our body energy to do important things; eggs = protein; tomatoes and garlic = vegetables with vitamins and minerals; and lastly, chicken broth = protein. All of these items are essential parts of our daily diet and necessary for sustaining life. This is one example of how any food serves a function that’s important to our body, and labeling foods as “good,” “bad,” or “junk food” can mentally make them seem “off-limits,” which ultimately makes them more enticing when a binge happens.
• Being mindful about how we think of certain foods – If we are feeling guilty or shameful around certain foods, that will make them more enticing. If we’re saying, “I’ll be better tomorrow” or “never again” or “keto says no-carbs,” then when we inevitably eat one of those foods that produces shame or guilt, we’re more likely to say, “Well, I’ve already screwed up today, might as well eat it while I can,” which often leads to a binge episode.
• Keeping tasty treats readily available – This one can be tricky. If certain foods are guaranteed to cause a binge episode, then it might take a while before we can keep those foods readily available. But if it’s something you want to try and see how it affects you, I encourage you to try it! Let’s say a food you commonly binge on is ice cream. Let’s try keeping ice cream in the house and allowing ourselves to have some every day. Even if we have three bowls of it the first day, this is better than a full-on binge. In other words, it’s progress! The first few days, you may eat more than a typical portion, and that’s okay! It’ll take a little time for this food to lose its shine, and for us to prove to ourselves that it’s not the holy grail we’ve been thinking it is. If sweet treats are a typical binge food, try having a sweet treat every day. Some days you’ll notice you don’t want it, so you may just have a bite-sized candy. Some days, you’ll love having a sweet treat like a brownie. This is all okay and good! If having a sweet treat every day prevents binge episodes and allows you to take food off its pedestal, then that’s incredible progress!
• Explore the roots of your binge eating with a dietitian or a therapist – A lot of dietitians and therapists take insurance. If you don’t have insurance and can’t afford the hourly rate, be sure to ask for a “sliding scale rate.” Many therapists offer “sliding scale rates” to those who ask, even if it’s not originally advertised. Lastly, try to find someone who specializes in disordered eating, eating disorders, or intuitive eating. This will help ensure you get someone knowledgeable about what you may be going through.

Savannah Fredde, LCMHCA, NCC, and Disordered Eating Specialist