Orthorexia: Discover The Truth And Its 7 Warning Signs

Healthy eating and Orthorexia together are two topics that not many of us have encountered. However, when healthy eating becomes obsessive and restrictive, it can become unhealthy.

There are many different eating disorders, but the one I would like to focus on in this blog is Orthorexia. This is the eating disorder that sparked my obsession with eating ‘clean’ and ultimately led to my journey through the restraints of anorexia nervosa.

It is frequently associated with other conditions, including obsessive-compulsive disorder (OCD) and various other eating disorders, such as anorexia nervosa.

In this blog series, I will cover everything you need to know about Orthorexia, starting with what it is and its signs.

Before I begin, I would like to mention that if you are worried about a family member, friend, or yourself, don’t hesitate to reach out for help. Countless charities and professional resources are available, including my favourite, Beat.

You can find their immediate support page here.

Asking for help isn’t giving up. It’s refusing to give up

Charlie Mackesy

What is Orthorexia?

Orthorexia refers to an unhealthy obsession for only consuming ‘healthy’ ‘pure’ foods. However, these foods can vary from person to person. Social media, societal norms, culture, personal or family history, or health history may have influenced the individual into this mindset.

However, this doesn’t mean that everyone who follows a meal plan or diet is necessarily suffering from Orthorexia. Unlike healthy dieting and meal planning, Orthorexia is not beneficial; it’s a dangerous and controlling obsession. While diets and meal plans can support health, Orthorexia leads to an unhealthy fixation on food purity and quality.

It’s not only an obsession; it’s a restriction. We restrict certain food groups, leading to unanswered cravings, deficiencies, and nutrient loss.

Orthorexia vs Anorexia

Although Orthorexia and anorexia nervosa are both eating disorders, they are not the same.

Orthorexia focuses on an obsession with healthy eating and the quality of food, while anorexia nervosa is characterized by an intense fear of gaining weight and severe restriction of food intake.

However, their lines do cross paths, as both disorders involve an unhealthy fixation on food and can have serious physical and psychological consequences.

As someone who suffers from both Orthorexia and Anorexia, I would summarize them as “a real pain in the ass.”

What are the signs of Orthorexia?

Orthorexia is an eating disorder that often doesn’t get spoken about. It is almost as if it were invisible, which in my opinion it is. Some people will not know that their friends, family members, or even themselves are suffering under its restraints.

To spot Orthorexia out of the crowd, it is important to know the signs of its presence.

Sign 1: Labelling foods as ‘unhealthy’ or ‘impure’ in Orthorexia

Labelling foods or food groups as ‘unhealthy’ and ‘impure’ often leads to their elimination or restriction. This can cause nutritional deficiencies and other health problems. Often these foods include items with sugar, fat, salt, dairy products, GMOs, or artificial ingredients.

When we restrict the foods we love, we lose the fun in life. The foods others enjoy become sources of guilt and stress, making it hard for us to savour and enjoy each bite as they do.

Sign 2: Inflexibility with meal timings

When suffering from Orthorexia, the timing of meals becomes very important. However, in real life, timings don’t matter. Sometimes, being spontaneous with meals can create beautiful memories.

Recovery from eating disorders thrives on flexibility, not rigidity. Let go of the clock and nourish your body and soul in the present moment.

MentalBeing

But when meal timings become too obsessive, it creates stress not only for us but also for the people around us.

This obsession with timing is often linked to labelling foods as ‘unhealthy’ or ‘impure.’ If meals aren’t eaten at the ‘right’ time, the food may suddenly seem unhealthy or not pure enough to eat.

Sign 3: Nutritional value obsession

Being obsessed with the nutritional value of foods means that calories are counted and must fall within the ‘right’ range. An acceptable amount of fat, carbs, protein, sugar, and vitamins must be present in the product, though this varies from person to person.

I would always check the nutritional values of all foods, even fruit and vegetables, to ensure that I was only eating pure, healthy foods. I know it sounds extreme, but that’s how it was for me.

The traffic lighting on food packaging was both my Orthorexia’s and Anorexia’s best friend and my biggest enemy.

Sign 4: Orthorexia’s fear of eating out + menu checking

When meal timings and eating patterns are so rigid, eating out becomes very difficult. We don’t trust what others are cooking, so we tend to avoid it. For some, it might feel easier to watch the person cooking, while for others, it feels impossible. This affects our social lives, as many activities involve going out for lunch or dinner or grabbing an ice cream on the way to the park or beach.

Not only is there a fear of eating out, but thoroughly checking the menus and comparing everything has become a habit. By comparing, I mean that we have a mental calorie and healthy food calculator in our heads.

Salad example

Let’s take a salad as an example. A salad is typically seen as ‘healthy’; however, if on the menu there are two different salads, one with nuts and seeds and one with croutons and creamy dressing, the mental comparison begins.

The salad with nuts and seeds might seem healthier due to the presence of heart-healthy fats, fiber, and protein. Nuts and seeds provide essential nutrients such as omega-3 fatty acids, vitamins, and minerals. However, they can also be calorie-dense, so portion size is important to consider.

On the other hand, the salad with croutons and creamy dressing might initially appear less healthy due to the high-calorie and high-fat content.

So the salad with nuts and seeds wins. But you know what? Let’s replace the nuts and seeds with more vegetables to make it extra ‘healthy.’ Oh, but wait… the portion becomes too big then. Let’s take the vegetables out and just have the salad.

This is what would normally be going around in the head of someone suffering from Orthorexia. It’s a constant comparison and reduction.

Sign 5: Bringing a packed meal or snack

Not trusting others to cook our food, we feel the need to always control what is prepared. This often means taking on the cooking and meal preparation for events ourselves. Alternatively, when invited for a nice day out with family and friends, we might bring a packed lunch instead of buying something there.

We are constantly worrying that the meals won’t meet our standards of healthy eating, so we bring our own food to adhere to our meal timings.

If we weren’t so rigid, then meal planning and bringing a packed lunch would be a great way to save money and ensure that we are meeting our nutritional needs. However, for those suffering from eating disorders, following a structured meal plan can be especially helpful.

Sign 6: Broken ‘rules’

If we don’t follow the rules dictated by our eating disorder, severe anxiety, distress, shame, guilt, and/or depression typically follow. Additionally, a self-prescribed exercise regimen may become more intense as a way to compensate for having eaten.

My Personal Experience with Orthorexia

I thought that writing about the signs of orthorexia would be a good start to this series because it is something that doesn’t often get spoken about. As I mentioned earlier, it is almost invisible, a fact that became very clear to me while writing this blog.

Initially, I believed I no longer had orthorexia after receiving treatment for anorexia nervosa. I had completely forgotten that it all began with this ‘clean’ eating mindset.

However, while writing and doing further research on this eating disorder, I realized that orthorexia is still very present in my life.

For instance, I still label foods as unhealthy and impure. Foods that once brought me happiness now feel like barriers, preventing me from truly experiencing life.

Moreover, I’m still learning that I don’t have to eat my meals at the same time and speed every day. Although I have become slightly more flexible—eating 5–15 minutes earlier, but never later—it’s still a challenge.

My rigid meal timings make spontaneity difficult. For example, when someone asks if I want something to drink or eat, I always say no. This makes me feel like a fun spoiler, and it’s something I still struggle with.

Additionally, if I eat something deemed ‘unhealthy’, ‘impure’, or off-flavour, it feels like wasted calories. Feeling guilty has been particularly challenging for me. If you’d like to delve deeper into my experiences with guilt, you can explore further details here.

But one important thing I have learned over the years is that food doesn’t have to be perfect; it just has to meet your nutritional needs. As scary as this thought may be, there will be many meals after this one.

Thank you for reading this first part of the Orthorexia series. Until next time! Take care.