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Apart from giving you temporary comfort, do you know that emotional eating has so many negative effects on your mental and physical well-being? There are so many people who start eating, especially when they are dealing with stress, depression, or boredom. However, using food to manage negative emotions can lead to weight gain, unhealthy eating habits, and diminished self-esteem. Understanding the root causes of emotional eating is crucial, as is learning healthy coping strategies such as exercise, meditation, or confiding in a friend.

For long-term well-being, it is essential to address the underlying emotions and cultivate healthy coping mechanisms. Seeking the guidance of a therapist or counselor to know about the alternative ways for dealing with emotions without resorting to food can be beneficial. By prioritising emotional health and establishing healthy coping mechanisms, individuals can break the cycle of emotional eating and foster a healthier relationship with both food and themselves.

Do you know that using food to manage negative emotions can lead to weight gain, unhealthy eating habits, and diminished self-esteem? (Image Credit: Canva)

In an exclusive conversation with Jagran English, Geetha Prabagar, who is a dietician and nutrition expert at Niyama Digital Healthcare, discussed tips to overcome emotional eating with the right nutrition.

According to Dt. Geetha, "well-nourished people are more likely to be mentally and physically alert and have a positive outlook on life. Emotional eating usually leads to an imbalance in nutritive components, opening the doors to many other illnesses that harm both the mind and the body."

Also Read: Top 20 Inspirational And Effective Quotes For Calming An Overactive Mind

5 Ways To Overcome Emotional Eating

1. Going low on high-GI carbs like sugars, potatoes, white bread, white rice, and refined flours has proven to control food cravings. Including medium and low-GI carbs like brown rice,green vegetables, fruits, and whole grains will give a broad and balanced diet that will highly promote satiety while providing all the essential nutrients.

2. Overeating fried foods is an alarming risk factor. If one is eating fried foods daily, switching to weekly can be the best option to start off. Small modifications can be practical as compared to drastic changes in eating habits. Olive oil, nuts, avocados, salmon, and tuna are some of the good fat sources to be included. 

3. Make sure to include foods that boost and improve mood. Probiotics and prebiotics are essential foods to enhance our gut-brain relationship. A happy gut improves appetite and controls hunger. Yoghurts, pickled veggies, fermented tea, curds with rice, beans, oats, and bananas are a few examples of good food for a happy gut.

Understanding the root causes of emotional eating is crucial, as is learning healthy coping strategies such as exercise, meditation, or confiding in a friend. (Image Credit: Canva)

4. High-fiber foods give a feeling of fullness and regulate appetite. Be generous when you pick pears,apples, green and raw vegetables, nuts, and whole grains.

5. Spices and condiments are very important to make a well-balanced and nutritious meal without compromising your comfort or taste. When you enjoy your meal, you are satisfied. A satisfying, healthy meal can often remove the thought of eating over again. 

Also Read: Healthy Breakfast: 5 Ways To Eat Delicious And Protein-Rich Eggs And Start Your Day

At last, Dt.Geetha said, "Remember to enhance the flavors using your local spices. Exercising regularly, staying hydrated, stocking up only the basics in your kitchen, packing your food in smaller lunch boxes, cooking a favorite dish, eating a nourishing breakfast, and occasionally rewarding yourself with your ‘happy’ food are also important factors to beat overeating."