How to Stop Food FOMO

How to Stop Food FOMO

How to Break Free and Take Control of Your Eating Habits

Think back to the last time you attended a social gathering or special event.

• Were there foods available that you don't typically eat?

• Did you find yourself overindulging, not because you were hungry, but because everyone else was eating?

If so, you’re not alone.

For many, being confronted with certain foods can trigger a "fear of missing out" or food FOMO. This fear often leads to eating food we wouldn’t normally choose or eating past the point of comfortable fullness—only to be left with feelings of shame or regret. But food FOMO doesn't have to control your decisions.

In this blog post, we’ll explore what food FOMO is, what drives it, and how you can break free from it for good.

What is Food FOMO?

Food FOMO, or "fear of missing out on food," is the feeling that you must eat certain foods because you’re afraid of missing an opportunity to experience them. Here’s a glimpse into some common thoughts people have when experiencing food FOMO:

• "I’ve never tried this before, and I’m curious about what it tastes like."

• "If I don’t eat this now, I might never get the chance to try it again."

• "I’ll start my diet tomorrow, so I’d better eat this now before it’s off-limits."

• "Everyone else is eating it, and I want to feel included."

These thoughts can make it difficult to make mindful, health-conscious choices around food.

What Drives Food FOMO?

Several factors contribute to food FOMO, and understanding them can empower you to break free.

1. Social Media and Food Trends: A systematic review on the influence of social media found that exposure to "unhealthy" food trends through celebrity endorsements and visual content can drive people to eat foods they wouldn’t have otherwise craved. Scrolling through Instagram or TikTok can leave you feeling like you must try that new viral treat, or you’ll miss out on the experience everyone else is having.

2. Dieting Behaviors: If you’ve ever dieted, you’ve likely experienced the "forbidden fruit" effect—when something is off-limits, it becomes all the more tempting. Restrictive diets create a scarcity mindset, where you’re constantly telling yourself that certain foods are "bad" or "not allowed." This mentality leads to bingeing and increased cravings, as studies show that rigid food rules increase the likelihood of binge eating.

3. Family History and Scarcity Mindset: If you grew up in a household where food was limited or scarce, you may have developed a belief that you need to "get it while it’s available." This scarcity mindset can persist into adulthood, causing feelings of FOMO whenever food is in front of you. Research shows that food insecurity is linked to binge eating behaviors for this very reason.

   

   [1] The research was conducted by Censuswide, among samples of 2,000 nationally representative UK general consumers along with a self-selecting sample of 1,802 Slimming World members via Slimming World’s member website. The data was collected between 16.11.23 - 21.11.23 and 16.11.23 - 22.11.23 . Censuswide abides by and employs members of the Market Research Society and follows the MRS code of conduct which is based on the ESOMAR principles.

How to Overcome Food FOMO

If food FOMO has been holding you hostage, you’re not alone. Here are practical steps to reclaim your power over food.

• Ditch Dieting and Restriction: The cycle of restriction and bingeing fuels food FOMO. Instead of focusing on what you "can’t" have, shift to what you can have. Add nutrient-dense, health-promoting foods to your plate and allow space for "fun" foods too. This way, you eliminate the "forbidden" factor that makes certain foods irresistible.

• Eat Mindfully: Many people rush through eating out of guilt, which only leads to overeating. Instead, slow down and savor your food. Chew each bite at least 10 times or more. Research shows that mindful eating reduces food cravings and emotional eating while improving body image. Enjoy each bite, notice the flavors and textures, and listen to your body’s hunger and fullness signals.

• Reflect on Your “Whys”: When you’re feeling the pull of food FOMO, pause and ask yourself the following questions. By asking these questions, you’ll become more aware of your motivations and make choices that honor your well-being.

  • "Am I actually hungry?"

  • "Is this truly my only chance to eat this food?"

  • "Am I eating this because I’m afraid of missing out, or because it’s something I genuinely want?"

• Don’t Skip Meals: Many people "save up" for a big event by skipping meals earlier in the day. But this strategy can backfire, as extreme hunger makes it harder to stop eating once you start. Studies confirm that hunger is a significant driver of binge eating. Before attending social events with lots of food, eat balanced meals and snacks to stay nourished and in control.

  

  Choose food that fuels your body. It's the only one you have to live in.

• Build a Healthy Relationship with Food: Instead of focusing on temporary "fixes" or short-term diets, aim to develop a lasting, positive relationship with food. The SHAPE ReClaimed program supports you in shifting your mindset around food, making it easier to enjoy special moments without the fear of missing out.

The Big Picture

Food FOMO thrives on fear, but it’s possible to break the cycle. By shifting your mindset, practicing mindfulness, and taking care of your nutritional needs, you can reclaim your power over food. You’ll no longer feel compelled to eat just because others are or because a trendy social media post made you think you’re missing out.

Imagine attending an event and enjoying the company and conversation without obsessing over the buffet table. Imagine savoring a dessert—not out of guilt but out of choice. Food freedom is possible, and it’s closer than you think.

Need Support? We’re Here to Help.

If food FOMO is something you’ve been struggling with, it’s time for a fresh start. At Krehbiel Natural Health, we understand the emotional and social pressures around food. Our SHAPE ReClaimed program is designed to help you shift your relationship with food, support balanced nutrition, and free you from the cycle of bingeing and restriction.

Gwen Krehbiel, Owner & CNHP

Choose either the 4 month package or a quick 30-Day Customized Support Cleanse Package is the perfect way to reset your mindset and reclaim your relationship with food. You’ll get expert guidance, personalized support, and a clear plan to help you achieve your wellness goals.

Don’t let food FOMO control you any longer. Book a free Self-Sabotage Breakthrough Call today to see how SHAPE ReClaimed can help you step into your healthiest, most empowered self. You deserve to live free of food FOMO and fully enjoy life’s moments—without letting food control you.

References

1. Social media's influence on adolescents' food choices: A mixed studies systematic literature review.

2. The relationship between dietary restraint and binge eating: Examining eating-related self-efficacy as a moderator.

3. Cleveland Clinic.

4. Household food insecurity is associated with binge-eating disorder and obesity.

5. Dealing with problematic eating behaviour: The effects of a mindfulness-based intervention on eating behaviour, food cravings, dichotomous thinking, and body image concern.

6. Hunger and binge eating: A meta-analysis of studies using ecological momentary assessment.

Medical disclaimer: This information is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay seeking medical treatment. Medical conditions require medical care.