We all want to feel good about the food we eat. Choosing fresh ingredients, skipping ultra-processed snacks and learning more about nutrition can be empowering. But what happens when that healthy focus turns into a rigid obsession?
Let’s talk about orthorexia, an often misunderstood eating pattern that starts with good intentions but can spiral into something harmful.
What Is Orthorexia?
Orthorexia (officially called orthorexia nervosa) is an unhealthy obsession with eating only “clean,” “pure” or “healthy” foods. It’s not currently recognized as a formal diagnosis like anorexia or bulimia but more and more experts agree that it can cause serious mental and physical health issues.
People with orthorexia are usually less concerned about weight and more focused on the “quality” of their food. They might cut out entire food groups they consider unhealthy, follow strict food rituals or feel intense guilt after eating something they didn’t plan for. Over time, this can cause nutrient deficiencies, anxiety around food and isolation from social events where eating isn’t “safe.”
Signs It Might Be More Than Healthy Eating
There’s nothing wrong with caring about nutrition. But if any of these sound familiar, it might be time to take a closer look:
- Spending a lot of time thinking about food: what to eat, how it was made, where it came from
- Cutting out foods for non-medical reasons (like dairy, carbs or fats)
- Feeling guilty or anxious when meals aren’t “perfect”
- Struggling to eat at restaurants or social gatherings
- Feeling proud or superior because of food choices
- Constantly researching “clean eating” trends and food rules
- Avoiding food prepared by others
You don’t have to check every box to need support. Even a few of these patterns can take a toll on your health and happiness.
Why Orthorexia Happens
Orthorexia often shows up in people who are perfectionists or highly disciplined, traits that are often praised in today’s wellness culture. Social media doesn’t help either. Between influencers promoting detoxes and endless TikToks labeling foods as “toxic” or “clean,” it’s easy to feel confused or scared about what’s safe to eat.
Add in stress, anxiety or a desire for control and obsessing over food can start to feel like a coping mechanism. Unfortunately, the more rigid the rules become, the harder it is to feel healthy.
The Health Impact No One Talks About
Ironically, the quest to eat perfectly can backfire. Over-restricting food can lead to:
- Vitamin and mineral deficiencies
- Low energy and fatigue
- Hormonal imbalances
- Gut issues
- Bone loss over time
Mentally, it can increase anxiety, fuel obsessive thoughts and make social situations feel stressful or unsafe. And while orthorexia doesn’t always start as a weight issue, it can eventually overlap with other eating disorders.
Finding a Healthier Balance
If you see yourself in any of this, you’re not alone and you’re not broken. Wanting to feel healthy is a good thing. But health isn’t just about food.
Working with a registered dietitian or therapist and a coach who understands disordered eating can help you rebuild a balanced, peaceful relationship with food. Strategies like cognitive-behavioral therapy (CBT), intuitive eating and exposure to “fear foods” in safe settings can make a big difference.
Health Isn’t Meant to Hurt
Healthy eating should support your life, not take it over. If food rules are starting to make you feel anxious, isolated or unwell, it’s okay to take a step back and ask for help.
There’s no such thing as perfect eating. And the truth is, flexibility, enjoyment and connection matter just as much as nutrients. So let yourself be human. You deserve to feel good, without the stress.
Have you heard of orthorexia?
Let me know in the comments!
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Crawford Coaching 
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