You might not think of yourself as someone who has “food fears.” That phrase can sound extreme—like something that only applies to people with full-blown eating disorders.

But take a moment and consider: Are there foods you avoid because you’ve heard they are “unhealthy” or “bad”? Do certain ingredients make you feel uneasy? Do you find yourself double-checking labels, feeling a twinge of guilt, or needing reassurance before taking a bite?

Food fears often don’t feel like fear at all—they feel like being responsible, making “healthy choices,” or just doing what you’ve been told is best. But when certain foods start carrying anxiety, guilt, or a sense of control, that’s a sign that diet culture has crept in. And diet culture is everywhere—it thrives on fear-mongering, convincing us that foods are dangerous, toxic, or shameful. Whether it’s carbs, sugar, dairy, or anything else, these fears don’t come from nowhere—they’re planted by wellness trends, social media, and outdated nutrition advice.

The good news? You don’t have to stay stuck in them.

Every recovery journey looks different, and what works for one person might not work for another. The important thing is to find small, manageable steps that help you move forward. If you're working on challenging fear foods, here’s one approach you can try at your own pace:

Go to the grocery store, or maybe even your pantry

Wander the aisles or scan your shelves and look for a food that catches your eye but also feels a little intimidating. Just pick one—no pressure, just curiosity.

Make it less scary

When you're ready to try it, pair it with something you already love and feel comfortable eating. This helps make the experience feel more familiar and safe.

Give it a try!

This is definitely the time to activate social safety. One way you can do this is by relaxing your facial muscles, using open handed gestures while you eat, and taking deep breaths. This lets your mind know that you’re safe.- that everything is going to be okay.

Another way to activate social safety is to make your environment as comfortable as possible. You can set yourself up in a cozy spot, light a candle, play some music, and get your plate ready. Once you’re ready to eat, take a breath and take a bite. Pay attention to the taste—do you actually enjoy it? What are the tastes and textures like? Is it better than you remember? Or different? No judgment, just noticing.

If that feels like too much…
Turn on your favorite show or podcast while you eat. Let yourself be a distracted. Sometimes, the best way to get comfortable with a food is to take the pressure off and just let it be part of the moment without being fixated on it.

If challenging food rules on your own feels overwhelming, working with a registered dietitian can help! Our dietitians use an All Foods Fit philosophy, which means no food is labeled as “good” or “bad”—it’s just food.

Using this approach we’ll help you learn and practice more social safety skills that can guide you to rebuild trust with your body, recognize your hunger and fullness cues, and develop a more peaceful relationship with eating. With guidance and support, you can move away from stress and anxiety around food and toward a way of eating that feels nourishing, flexible, and sustainable.