From Food Shame to Self-Trust: Healing Body Image and Binge Eating

Explore how food freedom can transform your relationship with body image and break the binge eating cycle by replacing restriction with self-compassion and trust.

Written by: Jessica Manginelli, dietetic intern

Hi, I’m Jessica, and my journey with food hasn’t always been easy. I grew up in a home where conversations about food and self-image were constant, often critical. Whether it was someone commenting on another person’s body, questioning how much food I was eating, or making offhand remarks that tangled body image with guilt and binge eating, those words sank in early. I internalized the message that the worst thing I could become was “fat,” and so I did what many of us have been taught to do: I started dieting.

Skipping meals, tracking calories, cutting out food groups, all under the guise of “health.” As a competitive athlete, this took a dangerous toll on me physically. I lost my period, felt exhausted constantly, and nearly passed out at practices. Mentally, I was consumed by food thoughts: what I had eaten, what I was allowed to eat, and what I was desperate to avoid.

But restriction always seemed to lead me into the same place: binge eating.

Cookies in the house? Gone. “Healthified” ice cream alternative? Vanished. The more I told myself “don’t,” the more I felt out of control. I’d binge, feel ashamed, and spiral deeper into self-blame and body dissatisfaction.

The wake-up call

In March 2020, like many others, I lost my routine. Sports were canceled, school went remote, and I was stuck at home, alone with my thoughts and surrounded by food. My emotional world felt shattered, and I used food to try to manage the sadness. My weight changed, and for the first time, I was living my “worst fear.”

And yet… everything I had once turned to strict rules, Whole 30s, cutting out foods, just made it worse.

Discovering food freedom

Then, one day on Instagram, I stumbled upon a dietitian who spoke about food freedom. Her words stopped me in my tracks. She talked about leaving food on her plate, honoring fullness, and most surprisingly, that restriction was likely causing my binge episodes.

I was intrigued. I enrolled in her course and began taking scary but liberating steps.

I bought cookies again. I permitted myself to keep ice cream in the house. I learned to check in with my hunger and fullness cues instead of ignoring them. I let myself leave food behind when I was full (even dessert), and I plan to avoid being overly hungry later.

What changed and what didn't

Did I magically become smaller? Nope. My weight stabilized at a higher point than it used to be. But you know what? For the first time, I found clothes that fit my new body, and more importantly, I stopped stepping on the scale. I haven’t checked my weight in over a year, and I’m proud of that.

I still catch myself having old thoughts: “Should I eat that?” “Is that too much?” But now, I acknowledge them, let them pass, and check in with how I feel.

Because I’ve realized that body image isn’t about shrinking myself. It’s about feeling safe, nourished, and alive in my skin. And food freedom means I no longer live in fear of my pantry or my cravings.

Choosing to break free from dieting and binge eating wasn’t easy, but it’s been the most empowering, healing work I’ve done. If you're where I was, know this: your worth is not measured by your body, your plate, or your past.

You're allowed to enjoy food. You're allowed to rest. You're allowed to take up space and still feel at peace.

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Disclaimer: While I am a registered dietitian, the information shared in this blog is for general educational and informational purposes only and may not be tailored to your specific health needs. This content is not intended to replace personalized medical advice, nutrition counseling, or medical nutrition therapy. Any recipes or suggestions provided are meant to inspire and should be used at your discretion. Always consult with your own registered dietitian, physician, or healthcare provider before making changes to your nutrition, lifestyle, or treatment plan. If you choose, Aterra Nutrition would be happy to help you in your own, individual nutrition and intuitive eating journey.