Comfort eating is a common response to stress, fatigue or emotional discomfort. It often involves seeking foods high in sugar, fat or salt for temporary relief or distraction. While occasional comfort eating is normal, repeated reliance on food to manage emotions can disrupt metabolic health, contribute to blood sugar imbalances and lead to patterns that are hard to break.
Understanding why comfort eating happens and how to navigate it can help create a more balanced relationship with food.
Why do we eat for comfort?
Comfort eating is influenced by both emotional and physiological factors. Stress, fatigue and hormonal shifts can all play a role in driving cravings for high-energy foods. The body naturally seeks quick energy or mood-boosting foods when under strain, reinforcing a cycle of emotional eating.
To understand why cravings feel so powerful, it helps to look at the biochemical processes that regulate hunger, satiety and reward responses.
The biochemistry of comfort eating
Comfort eating isn’t just about willpower—biochemical processes play a key role in cravings, appetite regulation and emotional responses to food. Several hormones influence our relationship with food, and when they become imbalanced, they can drive patterns of emotional or stress-driven eating.
Ghrelin ('hunger hormone') – Produced in the stomach, ghrelin signals hunger to the brain. Chronic stress, poor sleep and restrictive dieting can increase ghrelin levels, making cravings for high-energy foods more intense.
Leptin ('satiety hormone') – Leptin is released by fat cells and signals fullness to the brain. However, in cases of leptin resistance (common in chronic stress, insulin resistance and inflammation), the brain may not register satiety properly, leading to overeating.
Cortisol ('stress hormone') – Chronic stress elevates cortisol, which not only increases cravings for energy-dense foods but also promotes fat storage, particularly around the abdomen. Comfort eating often occurs as a response to prolonged cortisol exposure.
Dopamine ('reward hormone') – Sugary and fatty foods stimulate dopamine release, reinforcing pleasure-seeking behaviour. Over time, the brain associates certain foods with comfort, creating a cycle of cravings and emotional eating. This effect can be even more pronounced in individuals with ADHD, where impulsivity and dopamine-seeking tendencies may influence food choices.
Insulin ('blood sugar regulator') – Frequent spikes in insulin (from high-sugar or refined foods) can lead to blood sugar crashes, triggering hunger and cravings for quick-energy foods. Stable blood sugar is key in reducing reactive comfort eating.
Oestrogen and progesterone – Hormonal fluctuations, particularly in perimenopause, influence neurotransmitters and appetite. Higher oestrogen levels can increase serotonin, which reduces appetite, while lower progesterone can heighten stress sensitivity, making cravings more likely. For many women, especially those in perimenopause and menopause, these fluctuations can significantly impact eating patterns. As a menopause specialist, I often see how shifts in oestrogen and progesterone drive cravings and food choices.
Histamine – Less commonly discussed, histamine levels can influence appetite and food preferences. Elevated histamine, often linked with oestrogen dominance, can increase cravings for salty or high-carb foods.
Understanding these biochemical influences helps explain why comfort eating isn't just about ‘self-control’—it's often driven by hormonal and neurological feedback loops. Addressing these imbalances through nutrition, sleep, stress management and targeted strategies can help regulate appetite and cravings more effectively.
Signs that comfort eating may be out of balance
Comfort eating - in itself - isn’t inherently problematic—it’s normal to seek pleasure and comfort from food. However, when it becomes a primary way of coping with emotions or is driven by physiological imbalances, it can start to feel out of control.
Here’s what to watch for:
Eating in response to stress or emotions - rather than hunger
Craving specific foods - often high in sugar, fat or salt
Feeling guilty or regretful after eating
Eating quickly or mindlessly - without real enjoyment
Struggling to stop eating - even when full
Recognising these patterns can help determine whether comfort eating is becoming a cycle that affects well-being.
Functional medicine strategies to manage comfort eating
Balancing emotional triggers and physiological drivers can help shift patterns of comfort eating. Because the underlying causes vary—from stress and hormonal imbalances to habit and learned behaviours—there is no one-size-fits-all approach. Identifying personal triggers and implementing strategies that work for the individual is key to making meaningful, sustainable changes.
Regulating appetite and cravings
Support blood sugar balance – Fluctuating blood sugar can drive cravings. Aim for meals with protein, fibre and healthy fats to sustain energy and reduce the urge for quick fixes. Nutrient-dense foods such as avocado, Greek yogurt, eggs and fibre-rich whole foods can help regulate appetite and prevent energy crashes.
Reduce ultra-processed foods – These are designed to be hyper-palatable and addictive, making moderation difficult. Shifting to whole foods helps retrain taste preferences over time. Additionally, increasing protein and fibre intake naturally supports satiety and reduces excessive snacking.
Address 'food noise' – A persistent preoccupation with food can be influenced by stress, nutrient deficiencies and habits. Strategies to reduce this include eating regular balanced meals, prioritising sleep (which regulates hunger hormones) and engaging in activities that provide satisfaction beyond food.
Shifting emotional responses
Identify triggers and patterns – Noticing when and why comfort eating happens can help uncover patterns. Are certain situations, emotions or stressors leading to food choices? Keeping a simple journal (not calorie tracking but a reflection on mood and hunger) can provide useful insights.
Develop mindful eating practices – Bringing awareness to eating, slowing down and paying attention to hunger and fullness cues can help distinguish between physical hunger and emotional eating. Mindfulness techniques, such as deep breathing before meals, can also help reduce stress-driven cravings.
Find alternative comforts – Replacing automatic eating habits with non-food comforts (such as a short walk, deep breathing or connecting with someone) can help break the cycle. Strategies like holding an ice cube, engaging in a brief movement break or even eating frozen grapes (which activate the parasympathetic nervous system) may help manage stress-driven cravings.
Reframe food mindset – Rather than labelling foods as ‘good’ or ‘bad,’ focusing on nourishment and enjoyment can reduce guilt and all-or-nothing thinking. If emotional eating happens, viewing it with curiosity rather than judgement can prevent the cycle of restriction and overconsumption.
Supporting resilience
Support the nervous system and stress resilience – Chronic stress fuels comfort eating. Cognitive Emotional Behavioral Therapy (CEBT) and mindfulness techniques can help reframe thoughts around food. Engaging in relaxing activities like yoga, breathwork or simply stepping outside for fresh air can also lower stress responses that drive cravings.
What to do now?
Understanding comfort eating from both a physiological and emotional perspective allows for a personalised approach that addresses underlying imbalances.
Because the reasons behind comfort eating vary—from stress and hormonal shifts to habit and learned behaviours—there is no one-size-fits-all approach. Identifying personal triggers and implementing strategies that work for the individual is key to making meaningful, sustainable changes.
Working with a practitioner can provide insights into hormone, blood sugar or neurotransmitter patterns that may be driving cravings. If comfort eating is a concern, functional medicine offers tools to explore deeper influences and support sustainable change.
By addressing both emotional and physiological factors, it is possible to develop a more balanced relationship with food—one that supports both well-being and nourishment.
At Scotti McLaren Investigative Health in Geneva, I take a functional medicine and personalised nutrition approach to help clients navigate comfort eating, perimenopause & menopause, ADHD and overall well-being. If you’re looking for personalised support, get in touch today.
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