The Forbidden-Fruit Phenomenon: How to Start Overcoming Food Cravings and Improve Your Relationship with Food

Have you ever been on a diet or trying to eat healthier, only to find yourself craving the very foods you're trying to avoid? This phenomenon, known as the "forbidden-fruit" phenomenon, is a common experience for many people. It occurs when we place certain foods off-limits or consider them to be "bad" or "unhealthy," which can actually increase our desire for them. In this blog post, we'll explore what the forbidden-fruit phenomenon is, how it happens, and the top three steps you can take to start changing it.

WHAT IS THE FORBIDDEN-FRUIT PHENOMENON?

The forbidden-fruit phenomenon is a cognitive bias that occurs when we place certain foods off-limits or consider them to be "bad" or "unhealthy." When we label foods in this way, it can increase our desire for them, making them even more tempting. This can lead to feelings of guilt, shame, and anxiety around food, as well as an increased likelihood of overeating or bingeing on these "forbidden" foods.

HOW DOES IT HAPPEN?

The forbidden-fruit phenomenon is thought to occur because of the way our brains process information about food. When we label a food as off-limits or "bad," our brains perceive it as more valuable or desirable. This is known as the "scarcity heuristic," which is a cognitive bias that causes us to place more value on things that are rare or hard to obtain. As a result, we may find ourselves craving these forbidden foods more strongly than if we had not labeled them in this way.

TOP THREE STEPS TO START CHANGING THE FORBIDDEN-FRUIT PHENOMENON:

1. MINDSET REFRAME: YOU ARE NOT AVOIDING, YOU ARE CHOOSING

   Start cultivating a new way of thinking about your food choices. When you focus only on creating your meals around things you are avoiding instead of around things you are CHOOSING, it creates the forbidden fruit mindset. You get to choose what you eat at each meal. When you start to see yourself in control of the food choices, they stop being something that controls you instead. You get to choose at each meal what you want to put on your plate, sometimes this means all nutrient-dense food choices, other times this means including delicious foods that are not as nutrient-dense. What matters is that you own the choice no matter what and then you get to decide if you want to make the same choices again in the future or if you want to change it because you did or did not like how you felt after the eating experience was over. 

2. FOCUS ON BALANCED MEALS:

   Begin learning how to create balanced meals that include a variety of foods that include protein, good fats, fiber, and carbohydrates. This can help ensure that you are getting the nutrients your body needs while also allowing you to enjoy the foods you love. When you focus on balanced meals, you can feel satisfied and energized throughout the day, which can reduce the likelihood of overeating or bingeing on "forbidden" foods and instead starts to cultivate a healthier food environment where you are making choices from a better mindset. 

3. PRACTICE MINDFUL EATING:

   Mindful eating is the practice of paying attention to your food and your body's signals while eating. This can help you tune in to your hunger and fullness cues, as well as your cravings and emotions around food. By being more present and aware while eating, you may find that you're better able to enjoy your food without feeling guilty or anxious.

The forbidden-fruit phenomenon is a common experience for many people, but it doesn't have to be. By starting to reframe old thought patterns, no longer creating forbidden foods , beginning feeding yourself balanced meals, and practicing mindful eating, you can start to overcome this cognitive bias and develop a more positive relationship with food. However, if this is something that you've struggled to overcome for a while, I would considering reaching out for help from a registered dietitian/Food Therapist because this is not a mindset you have continue to live with for another day.