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Eating Disorder
Eating Disorder

The 7 Best Books for Emotional Eating

Ellie Stamerjohn, MS, RDN, LD
Author: 
Medical Reviewer: 
Ellie Stamerjohn, MS, RDN, LD
|
Author: 
Jennifer Huddy, MS, RD, LD
Published:
October 17, 2023
Updated on
#
min read
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Table of Contents

Text Link
Eating Disorder

Key Takeaways

  • Emotional eating happens when a person overeats to help regulate their emotions, typically when not physically hungry. 
  • Frequent emotional eating that comes with feeling a lack of control and intense guilt may be a deeper issue, like binge eating disorder. 
  • Emotional eating books can be a helpful tool in addition to professional support when it comes to learning how to overcome emotional eating.

If you experience emotional eating on a regular basis, it can feel overwhelming to find ways to move away from this behavior.

Working with a registered dietitian and a therapist to learn ways to regulate emotional eating and improve your relationship with food can be incredibly helpful. 

If you’re looking for some information on steps you can take to get started, books on emotional eating and online support groups can be a great supplement to professional advice. 

Continue reading to find a list of emotional eating books to guide you on the journey to healing your relationship with food.

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What Is Emotional Eating? 

Emotional eating is defined as overeating in response to emotions.

While it’s most common with negative emotions, like stress or sadness, it can also occur with positive feelings. 

Emotional eating usually happens when a person is not feeling physically hungry.

It tends to involve highly palatable foods, like desserts and fast food.

These foods are associated with a mood-boosting increase in dopamine, a hormone in the brain. 

It's normal to eat emotionally on occasion, but when it happens frequently, emotional eating is linked with concerns like:

  • Binge eating.
  • Low mood.
  • Weight changes. 
  • Difficulty regulating emotions. 

Take our free emotional eating quiz to assess your behaviors.

Managing Emotional Eating

Though the initial response to emotional eating may be to “double down” on dieting efforts to regulate weight and stop overeating, this can often worsen emotional eating.

‍Research shows that dieting is a risk factor for emotional eating because of the psychological and physical effects of restriction. 

Mindfulness tools are often used to teach awareness and emotional regulation for people who struggle with emotional eating.

A therapist is a great tool to help you understand the root cause of your overeating and learn healthy coping mechanisms. 

A non-diet dietitian can help you unpack your relationship with food and your body image and guide you to set realistic goals that support your health and well-being.

You will learn helpful strategies like mindfulness and intuitive eating to stop emotional eating for good. 

Binge Eating Disorder

In some cases, emotional eating is a sign of a deeper issue.

When emotional eating happens frequently and is associated with feeling a lack of control followed by intense guilt and shame, binge eating may be at play. 

If you’re concerned you may have binge eating disorder, talk to your doctor about an evaluation and treatment options. 

7 Books That Will Transform Your Mindset Around Emotional Eating 

If you want to learn how to conquer emotional eating and improve your relationship with food, there are many books written by healthcare professionals that can help you get started.

Though emotional eating books can give you insight and tips to supplement professional help, they should not be a replacement for medical care. 

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1. Intuitive Eating by Evelyn Tribole, MS, RDN, CEDRD and Elyse Resch, MS, RDN, CDERD

The authors of this book founded intuitive eating, a non-diet approach that involves listening to your internal hunger and fullness cues to regulate your eating.

The book walks you through the ten principles of intuitive eating, covering everything from coping with negative emotions to building a healthy relationship with food and exercise. 

Backed by research, intuitive eating is a great tool to help you manage emotional eating in a gentle, non-diet way.

Many dietitians have special training in the intuitive eating approach and can support you in this journey.   

Get started with Nourish today to find a non-diet dietitian who can help you manage emotional eating using the intuitive eating principles. ‍

2. Anti-Diet by Christy Harrison, MPH, RD

Written by a registered dietitian, this book explores diet culture, weight stigma, and the downsides of restrictive dieting.

It’s a great option if you’re looking to break free from chronic dieting and emotional eating. 

You’ll learn why restrictive dieting is often ineffective in the long-term and gain valuable tools for improving your health and well-being. Instead of recommending a specific eating plan, the author emphasizes the value of intuitive eating and body acceptance as an alternative to dieting. 

3. The Body Is Not an Apology by Sonya Renee Taylor

Sonya Renee Taylor is an award-winning activist, poet, and author whose work emphasizes body acceptance and social justice.

Her book, The Body Is Not an Apology, discusses the concept of “radical self-love,” which involves unpacking and healing your relationship with your body image. 

Research has linked emotional eating with negative body image, so for many people, managing emotional eating involves addressing their body image concerns.

This book can be a valuable resource if you feel your emotional eating is related to feeling shame about your body size. 

4. Eat What You Love, Love What You Eat by Michelle May, MD

In this book, the author describes how to use mindful eating strategies to overcome emotional eating.

She outlines the binge-restrict cycle that can be common with yo-yo dieting–overeating, guilt, restrictive dieting, and repeat. 

The author recommends avoiding labels like “good foods” and bad foods” and listening to your natural hunger and fullness cues to guide your eating.

Her book focuses on building healthy habits instead of following restrictive diet rules that make many foods off-limits. 

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5. Body Kindness by Rebecca Scritchfield, RDN

Written by a registered dietitian who runs a weight-inclusive nutrition counseling practice, “body kindness” is the concept of pursuing physical and mental health without dieting.

It involves treating yourself with love and respect throughout your health journey rather than letting guilt and shame fuel your choices.  

A whole section of the book focuses on how thoughts and emotions can impact your food choices and habits, making it a valuable tool for learning how to manage emotional eating.  

6. End Emotional Eating by Jennifer Taitz, PsyD

This book offers evidence-based strategies for overcoming emotional eating through a psychological lens.

Written by a clinical psychologist, this book outlines how to use tools from dialectical behavioral therapy (DBT) to manage emotional eating. 

Dialectical behavior therapy is often used in the treatment of eating disorders, especially binge eating disorder.

It emphasizes learning mindfulness techniques and healthy ways to cope with your emotions, which are necessary skills for overcoming emotional eating. 

7. The Mindful Eating Workbook by Vincci Tsui, RD

If you’re looking for an interactive emotional eating book, this workbook is the best of both worlds.

It provides information on mindful eating strategies and includes practical exercises to help you understand how your emotions impact your eating habits. 

Learning how to eat mindfully and listen to your body’s hunger and fullness cues can take time, and this workbook can help you practice these skills in a non-judgemental space. 

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Takeaway

Emotional eating, or overeating in response to negative emotions, can feel like a difficult behavior to manage.

It often requires learning new emotional regulation tools and coping mechanisms as well as addressing your relationship with food.

Though not a replacement for medical care, emotional eating books can be a great starting point for people looking to learn more about overcoming emotional eating. 

If you have concerns about emotional eating or binge eating, a more intense form of overeating, talk to your doctor about your options. 

How a Dietitian Can Help

A dietitian specializing in emotional eating can help you heal your relationship with food.

Your sessions may focus on topics such as meeting your health goals without restrictive dieting and building sustainable healthy habits.

Find a dietitian who accepts insurance through Nourish.

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Frequently Asked Questions

How can I satisfy my emotional hunger?

The first step in managing emotional hunger or emotional eating is understanding the root cause of your overeating.

It may be helpful to unpack this with the help of a therapist or registered dietitian. You’ll learn your emotional triggers and tips for regulating emotions without relying on food.

What is emotional junk food?

When people overeat as a tool to regulate negative emotions, it’s known as emotional eating.

It’s common for emotional eating to involve junk food or desserts because these are highly palatable foods known to trigger a dopamine boost. Dopamine is the “feel-good” hormone in your brain that can improve your mood.

Do your emotions affect your eating habits?

In many people, emotions impact their eating habits and their relationship with food. When experiencing negative emotions, some people lose their appetite, but others are drawn to eating.

‍Emotional eating is a tool many people use to cope with uncomfortable emotions like stress or grief. 

While emotional eating may result in a short term dopamine-boost, it’s linked with long-term health effects, like weight changes, binge eating, and depression.

References

View all references
  1. Lattimore P. (2020). Mindfulness-based emotional eating awareness training: taking the emotional out of eating. Eating and weight disorders : EWD, 25(3), 649–657.

‍

  1. Bilici, S., Ayhan, B., Karabudak, E., & Koksal, E. (2020). Factors affecting emotional eating and eating palatable food in adults. Nutrition Research and Practice, 14(1), 70-75.

‍

  1. van Strien T. (2018). Causes of Emotional Eating and Matched Treatment of Obesity. Current diabetes reports, 18(6), 35.

‍

  1. Berkman ND, Brownley KA, Peat CM, et al. Management and Outcomes of Binge-Eating Disorder [Internet]. Rockville (MD): Agency for Healthcare Research and Quality (US); 2015 Dec. (Comparative Effectiveness Reviews, No. 160.) Table 1, DSM-IV and DSM-5 diagnostic criteria for binge-eating disorder.

‍

  1. 10 Principles of Intuitive Eating. (n.d.) The Original Intuitive Eating Pros. 

‍

  1. Barney, J. L., Barrett, T. S., Lensegrav-Benson, T., Quakenbush, B., & Twohig, M. P. (2022). Examining a mediation model of body image-related cognitive fusion, intuitive eating, and eating disorder symptom severity in a clinical sample. Eating and weight disorders : EWD, 27(6), 2181–2192.

‍

  1. Memon, A. N., Gowda, A. S., Rallabhandi, B., Bidika, E., Fayyaz, H., Salib, M., & Cancarevic, I. (2020). Have Our Attempts to Curb Obesity Done More Harm Than Good? Cureus, 12(9).

‍Brytek-Matera, A., Czepczor-Bernat, K., & Modrzejewska, A. (2021). The relationship between eating patterns, body image and emotional dysregulation: similarities between an excessive and normal body weight sample. Związek między zachowaniami żywieniowymi, obrazem ciała a dysregulacją emocjonalną: podobieństwa między osobami z nadmierną i prawidłową masą ciała. Psychiatria polska, 55(5), 1065–1078.

Nourish has strict sourcing policies and prioritizes primary sources, including medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about our medical review process and editorial guidelines.

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41.077469, -85.137489
Phoenix
, 
AZ
Arizona
33.448376, -112.074036
Bakersfield
, 
CA
California
35.3738712, -119.0194639
Garden Grove
, 
CA
California
33.774269, -117.937996
Anchorage
, 
AK
Alaska
61.2163129, -149.894852
Indianapolis
, 
IN
Indiana
39.768402, -86.158066
Nashville
, 
TN
Tennessee
36.162663, -86.781601
Tempe
, 
AZ
Arizona
33.425522, -111.941254
Mobile
, 
AL
Alabama
30.695366, -88.039894
New Orleans
, 
LA
Louisiana
29.951065, -90.071533
Knoxville
, 
TN
Tennessee
35.960636, -83.920738
Grand Rapids
, 
MI
Michigan
42.963360, -85.668083
Fontana
, 
CA
California
34.102890, -117.435760
Elk Grove
, 
CA
California
38.418129, -121.393257
Miami
, 
FL
Florida
25.7825389, -80.3118603
Grand Prairie
, 
TX
Texas
32.745499, -97.003532
Fort Collins
, 
CO
Colorado
40.588970, -105.082458
Killeen
, 
TX
Texas
31.117119, -97.727798
Modesto
, 
CA
California
37.639095, -120.996880
Oklahoma City
, 
OK
Oklahoma
35.468491, -97.521263
Santa Ana
, 
CA
California
33.745571, -117.867836
Ontario
, 
CA
California
34.063343, -117.650887
Brownsville
, 
TX
Texas
25.9015688, -97.4984005
Montgomery
, 
AL
Alabama
32.379223, -86.307739
Hialeah
, 
FL
Florida
25.857595, -80.278107
Springfield
, 
MA
Massachusetts
42.102051, -72.585762
Toledo
, 
OH
Ohio
41.652805, -83.537865
Pembroke Pines
, 
FL
Florida
26.007765, -80.296257
Overland Park
, 
KS
Kansas
38.974819, -94.683601
Little Rock
, 
AR
Arkansas
34.746483, -92.289597
Glendale
, 
CA
California
34.142509, -118.255074
Roseville
, 
CA
California
38.752125, -121.288010
Rancho Cucamonga
, 
CA
California
,
Wichita
, 
KS
Kansas
37.687176, -97.330055
Huntington Beach
, 
CA
California
33.659485, -117.998802
Augusta
, 
GA
Georgia
33.4709714, -81.9748429
Worcester
, 
MA
Massachusetts
42.271389, -71.798889
Virginia Beach
, 
VA
Virginia
36.852924, -75.977982
Oceanside
, 
CA
California
33.1958696, -117.3794834
Santa Clarita
, 
CA
California
34.456043, -118.571335
Philadelphia
, 
PA
Pennsylvania
39.952583, -75.165222
Corpus Christi
, 
TX
Texas
27.800583, -97.396378
Portland
, 
OR
Oregon
45.512230, -122.658722
Denver
, 
CO
Colorado
39.739235, -104.990250
Boston
, 
MA
Massachusetts
42.3554334, -71.060511
Atlanta
, 
GA
Georgia
33.7489924, -84.3902644
Chicago
, 
IL
Illinois
41.8755616, -87.6244212
Orlando
, 
FL
Florida
28.538336, -81.379234
Jacksonville
, 
FL
Florida
30.332184, -81.655647
Tampa
, 
FL
Florida
27.950575, -82.457176
Long Island
, 
NY
New York
40.757801, -73.940033
Queens
, 
NY
New York
40.728226, -73.794853
Bronx
, 
NY
New York
40.8466508, -73.8785937
Staten Island
, 
NY
New York
40.643501, -74.076202
Brooklyn
, 
NY
New York
40.6526006, -73.9497211
New York
, 
NY
New York
40.712776, -74.005974
San Jose
, 
CA
California
37.342205, -121.851990
San Francisco
, 
CA
California
37.774929, -122.419418
San Diego
, 
CA
California
32.834686, -117.130775
Los Angeles
, 
CA
California
34.052235, -118.243683
El Paso
, 
TX
Texas
31.761877, -106.485023
San Antonio
, 
TX
Texas
29.387428, -98.496574
Dallas
, 
TX
Texas
32.776665, -96.796989
Fort Worth
, 
TX
Texas
32.755489, -97.330765
Houston
, 
TX
Texas
29.760427, -95.369804
Austin
, 
TX
Texas
30.2711286, -97.7436995
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