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Is Grazing Detrimental in Resolving Overeating Issues?
Despite our culture’s tendency to pose eating disorders as restrictive disorders only experienced by those in thin bodies, the truth is they involve a diverse array of eating behaviors and are experienced by individuals in all bodies. Disorders such as Bulimia Nervosa and Binge Eating Disorder are not restrictive disorders such as Anorexia Nervosa and must be considered unique in their onset, contributing factors, and treatment. For those struggling with binge eating or over-eating behaviors, “grazing” has become a popular alternative behavior thought to be a “solution” that is, unsurprisingly, not a solution at all.
What is Grazing?
“Grazing” is a pattern of nourishment categorized as “unplanned, repetitive eating of small amounts of food, and/or eating not in response to hunger/satiety sensations [1].”
Originally created for those recovering from bariatric surgery, the idea was that they not plan large, multi-component meals in order to not push their body behind its new physical limits.
Unfortunately, regardless of its benefits to this specific population or good intentions of initial inception, any behavior that involves altering food intake opens vulnerability to disordered eating.
Over-Eating
It is not surprising that people have begun to engage in “grazing” behaviors as an alternative to over-eating. This isn’t the first time that a medically recommended way of eating has been adapted into disordered eating behaviors.
What many don’t realize is that they are replacing one disordered eating behavior with another one. In fact, many researchers consider grazing “a clinically significant form of overeating, especially when a sense of loss of control overgrazing is a central feature, which is relatively common [1].”
People see themselves as engaging in the “opposite” of overeating and don’t see how this could be bad, but engaging in grazing can be harmful.
The Harm
A major tenet of grazing is the disregard of one’s hunger and satiety cues, which should be a red flag for any nourishment pattern. The body is an amazing self-regulating machine that provides cues as to what it needs to thrive optimally at any given moment.
Ignoring this incredible process is to ignore one’s will to live. Research has found that grazing behaviors are associated with the development of binge eating disorders, weight gain, and reduced treatment success for obesity [2].
Not only that, grazing has been “associated with shape and weight concern and a tendency to binge eat” as well as “negative affect and stress” in a young adult sample [3].” The truth is that any eating patterns that involve ignoring one’s own body have a concerning potential for harm.
It is important for those recovering from bariatric surgery to ask how these behaviors could benefit your recovery while also asking important questions about the potential harm.
For those not recovering from bariatric surgery and attempting to resolve overeating issues, it is best to consult with an eating disorder treatment professional for help than to engage in potentially harmful eating patterns.
Resources:
[1] Heriseanu, A.I. Et al (2020). Relating goal-directed behavior to grazing in persons with obesity with and without eating disorder features. Journal of Eating Disorders, 8:48. [2] Lane, B., Szabo, M. (2013). Uncontrolled, repetitive eating of small amounts of food or ‘grazing:’ development and evaluation of a new measure of atypical eating. Behaviour Change, 30:2, 57-73. [3] Heriseanu, A. I., et al. (2017). Grazing in adults with obesity and eating disorders: a systematic review of associated clinician features and meta-analysis of prevalence. Clinical Psychology Review, 16-32.About the Author:
Margot Rittenhouse, MS, PLPC, NCC is a therapist who is passionate about providing mental health support to all in need and has worked with clients with substance abuse issues, eating disorders, domestic violence victims, and offenders, and severely mentally ill youth.
As a freelance writer for Eating Disorder Hope and Addiction Hope and a mentor with MentorConnect, Margot is a passionate eating disorder advocate, committed to de-stigmatizing these illnesses while showing support for those struggling through mentoring, writing, and volunteering. Margot has a Master’s of Science in Clinical Mental Health Counseling from Johns Hopkins University.
The opinions and views of our guest contributors are shared to provide a broad perspective on eating disorders. These are not necessarily the views of Eating Disorder Hope, but an effort to offer a discussion of various issues by different concerned individuals.
We at Eating Disorder Hope understand that eating disorders result from a combination of environmental and genetic factors. If you or a loved one are suffering from an eating disorder, please know that there is hope for you, and seek immediate professional help.
Published November 30, 2020, on EatingDisorderHope.com
Reviewed & Approved on November 30, 2020, by Jacquelyn Ekern MS, LPC
