Nutrition Myths That Fuel Disordered Eating (And the Truth That Supports Recovery)

Nutrition myths are everywhere. For someone struggling with disordered eating or an eating disorder, these messages can feel convincing and even comforting. Clear food rules can create the illusion of safety and control but many popular diet culture beliefs are not supported by evidence and can actively maintain restriction, binge-restrict cycles and food anxiety.

Below, we break down some common nutrition myths that fuel disordered eating and replace them with evidence-based nutrition truths that support recovery.

Myth: Carbs Are Bad for You

Carbohydrates are often blamed for weight gain, inflammation, fatigue, and loss of control around food. In reality, carbohydrates are the body’s primary source of energy and the brain’s preferred fuel source.

When carbohydrates are restricted, blood sugar becomes unstable, mood can decline, concentration worsens and food preoccupation typically increases. This is not a lack of discipline, it is a biological response to under-fuelling. Research consistently shows that adequate carbohydrate intake supports cognitive function, emotional regulation and reduced binge urges.

Bread, rice, pasta, potatoes and fruit are not foods to fear. Including carbohydrates regularly can stabilise appetite, reduce extreme hunger and support eating disorder recovery.

Myth: Clean Eating Equals Health

“Clean eating” has no scientific definition, yet it strongly influences diet culture. It often labels foods as “clean” or “junk,” reinforcing moral judgments around eating.

Health is not determined by purity or perfection. Studies show that overall dietary patterns, consistency, and adequacy matter far more than eliminating specific foods. Rigid food rules increase anxiety and are associated with higher rates of disordered eating behaviours, stress and anxiety.

A balanced approach that includes a variety of foods, including those eaten for enjoyment, is not unhealthy. In fact, flexibility is protective against binge–restrict cycles and supports long-term wellbeing.

Myth: Weight Is the Best Indicator of Health

Body weight alone does not determine health status. Eating disorders occur across the weight spectrum. Individuals in larger bodies can have stable blood markers and strong cardiovascular health, while individuals in smaller bodies may show signs of severe malnutrition.

Health is influenced by genetics, stress, sleep, social connection, access to care, and consistent nourishment - not just body size. Focusing solely on weight can distract from behaviours that genuinely support recovery, such as regular meals, adequate intake and psychological support.

Shifting the focus from weight to nourishment is often a critical step in healing disordered eating patterns.

Myth: You Need to Detox After Eating “Badly”

Juice cleanses, detox teas, and restrictive resets are common diet culture responses to feeling “out of control” with food. However, the body already has highly effective detoxification systems, primarily the liver and kidneys.

Restricting after eating more than usual often reinforces the binge-restrict cycle. The most regulating response is not compensation, but returning to consistent, balanced meals. Stability, not extremes, supports metabolic and psychological recovery.

Myth: Hunger Should Be Ignored or Controlled

Hunger is a biological signal, not a weakness. Chronic restriction can blunt hunger cues, but that does not mean the body requires less food. Ignoring hunger often intensifies cravings and increases the likelihood of binge episodes.

Rebuilding trust with your body involves responding to hunger consistently. Adequate and regular nourishment helps restore hormone balance, stabilise mood, and reduce food obsession over time.

Myth: Perfect Eating Will Create Control

Food rules can create temporary relief from anxiety, but rigidity often narrows life rather than expanding it. The tighter the rules, the more fragile the system becomes.

Evidence-based nutrition supports balance, adequacy, and flexibility - not perfection. True stability comes from consistently meeting your body’s needs, not micromanaging every bite.

Diet culture thrives on oversimplified messages like “carbs are bad” and “clean eating equals health.” But recovery from disordered eating requires nuance, compassion and science.

Food is not moral. Your worth is not determined by what you eat. And health is not achieved through restriction, it is supported by nourishment, flexibility, and care.