What Are Food Rules (And How To Break Them)

An individual's relationship with food is a personal, nuanced subject. It's often more complicated than what's on the plate in front of you—it's based on how you were raised, how you've been socialized to view food, and how accessible food is in different seasons of your life. These factors don't just impact what you like to eat, they go as far as to influence food rules in people's lives.

What Is a Food Rule?

According to Dr. Angela Youngs, Psy.D. "Food rules are beliefs we ascribe about the food we “should” and “should not” consume. These rules are often rigid and can influence how we feel about ourselves. When we label a food as good or bad, we also label the act of consuming it the same way. From there, we begin to internalize our own worth based on our eating behaviors. This can lead to a complicated relationship with food and our bodies."

Food rules are more common than you might think. Even small things like "not eating after 8 pm" can be considered a food rule. While not all of them are directly harmful, it's helpful to be aware of the food rules you uphold.

How Do You Make Food Rules?

Food rules come from a variety of influences. Some major contributors are your family, culture, what food you have access to, and societal messages you've been told. Each of these may show up separately, or there may be a combination of them that causes you to create strict rules around what you consume.

Upbringing and Family Opinions

How you experience food is largely attributed to what was modeled to you growing up. If you have a parent or family member that has a negative relationship with food, chances are, you will find yourself with the same mindset.

Research shows that a parent's food practices are passed down to their children. These practices include "pressure to eat, restriction, monitoring a child’s food intake, or the use of rewards for food consumption." All of these practices can result in the creation of food rules.

Diet Culture

Youngs explains that food rules were created by diet culture. "There is an entire industry making money off of us believing our worth is dependent on our body size."

"More modern-day diet culture can be traced back to the industrial time period in the United States. During this time, the middle class began to emerge and immigration began to threaten the social status of the American middle class. As a way to assert dominance and protect social status, the thin ideal was born," she adds.

This ideal continues to this day. There is scientific evidence of people dieting despite being underweight, due to the pressure to be thin. Individuals who label foods as "good" or "bad" are generally basing those labels on what will (good) or won't (bad) meet the thin criteria diet culture has set.

Food Insecurity

The U.S. Department of Agriculture (USDA) defines food insecurity as a lack of consistent access to enough food for an active, healthy life. Studies show that food insecurity influences the quality and quantity of foods that are consumed.

Youngs explains, "Food deemed “good” is often more expensive and not as readily available in all communities. In food deserts, which are usually found in black and brown communities, these “good” foods can be extremely out of reach. On the other hand, consider food categorized as “bad” or “to be avoided.” These foods usually are more affordable and available in all communities. Further, foods that are associated with people of color have historically been viewed “bad” or “unhealthy."

Many food rules tend to cater to a more affluent, often white, demographic. This is because the definition of "healthy" food is often geared toward white, western culture—there's a reason grilled chicken, brown rice, and a vegetable is the stereotypical meal in diets and "health food" branding.

It's not a stretch to note the health industry's discrepancies regarding racism and classism. There are historical health metrics and standards that have not taken accessibility into account, often resulting in racist, classist practices and standards.

How Do You Break Food Rules?

To break food rules, you must create a healthy relationship with food. Dr. Youngs suggests first identifying your food rules and then writing them down.

She says, "Consider how these rules impact your life. Are they stressful? Do they keep you from experiencing joy? What would it be like to abandon these rules? Engage in reflection and do so without judgment."

Practice Intuitive Eating

"Intuitive eating is also a great way to shift away from food rules," Youngs continues. "Our bodies are designed to let us know what we need. When we get lost in food rules, we can also become disconnected from our body and its cues. Try and notice your hunger cues and, when they show up, honor them." Studies prove that intuitive eating is a healthy way to manage weight, and a useful skill to prevent disordered eating.

Seek Professional Help

Youngs also advises getting help from a professional if you find that your food rules are overwhelming. "There are professionals available to help guide and support you as you embark on a new relationship with food and your body," she notes.

A Word From Verywell

Any type of food rule that is restrictive can affect you negatively. To overcome those rules it's important to examine the foods you hold close and determine how to form a better relationship with them. Intuitive eating and professional assistance are excellent stepping stones toward a positive body image and a healthy experience with food. If you continue to experience a negative mindset around food and your relationship with it, seek advice from a medical professional.