Do I have Orthorexia? This is a great question to be asking yourself. In this blog I’m going to talk through what orthorexia and orthorexia nervosa are and the warning signs to be looking out for. In my over 15 years as an eating disorder dietitian, I’ve seen the health and wellness space change quite dramatically. Terms like “clean eating” , “toxin-free living,” “wellness” have become part of our vocabulary. On the surface, these sound like positive, health-conscious goals, and there can be some positives. But there is a point where this becomes an obsession and an extreme.
Do I have Orthorexia/Orthorexia Nervosa? The definition:
Orthorexia is somethings defined as healthy eating to the extreme. It’s an obsessive and extreme fixation on consuming only “pure” and “healthy” foods. The definition includes cutting out food and foods group, focusing on a “clean” diet and being slightly obsessed with the planning and nutritional content of meals and snacks.
On the other hand, orthorexia nervosa is when orthorexia becomes even more severe. Characterised by intense anxiety, distress around foods and a rigid set of rules you just can’t break without emotional overwhelm. This can lead to quite extreme dietary restriction and a lot of upset if certain foods have to be eaten. Plus a whole load of guilt, fear and shame.
Now, Orthorexia isn’t officially in the diagnostic manuals like Anorexia nervosa or Bulimia nervosa, but in my experience, it is just as real and just as damaging. It isn’t about wanting to be thin (though it can be); it’s about an obsession with the purity of food. It’s a quiet, socially acceptable struggle.
If you’ve started to question “Do I have orthorexia” and you feel like your diet is your entire identity, I want to walk you through the warning signs that suggest it’s time to step back and re-evaluate.
Do I have Orthorexia: the checklist:
1. The Ever-Expanding List of “Forbidden” Foods
We’ve all heard of “cutting down” on certain things, but with orthorexia, the list of “bad” foods starts to expand rapidly. It often begins with something socially acceptable, maybe cutting out refined sugar or ultra-processed snacks. But then it can move to dairy, the all white carbs, then all carbs. Then anything not organic, or anything grown with pesticides, or anything packaged in plastic.
Suddenly, you’re left with a tiny handful of “safe” foods.
The Evidence: Research shows that this rigid, “all-or-nothing” thinking is a primary sign of orthorexia. Unlike someone with a simple allergy, a person with orthorexia experiences what feels like a genuine crisis if they accidentally consume a “forbidden” ingredient (NEDA).
My Take: In my practice, I talk a lot about “Food Neutrality.” This means all foods are good foods are allowed. You aren’t “good” for eating an apple and a biscuit isn’t “bad.” They are just different types of foods and some we eat more often than others. If you lived off biscuits you would start to feel pretty rubbish. But also eating too much fruit and veggies isn’t good for you. It is all about balance. When you lose the ability to see food as neutral, the rules start to run your life.
2. The Loss of Your Social World
Food is a huge part of the social connection of our lives. We celebrate birthdays with cake, we catch up with friends over coffee, and we hang out over pizza and have family time over Sunday roasts. One of the clearest signs of “Do I have orthorexia” is when your food habits start to isolate you.
Do you find yourself:
- Scouring restaurant menus for hours before an event, only to decide you can’t eat anything there?
- Avoiding dinner parties because you don’t know exactly how they prepped the food?
- Feeling a sense of wanting to educate friends who are eating processed food?
If your diet is making your social life smaller, it isn’t healthy. True health includes the joy of being with people you love without panic, guilt and not being able to eat.
3. The “Mental Load” of Food Prep
How much of your brain space is currently occupied by food? What you are going to eat, how you will prep it, what you ate yesterday, what you are going to eat next week? For most people, food takes up a small percentage of their daily thoughts and a bigger chunk is taken up with family, work, friends, hobbies. For someone struggling with orthorexia, it can mean that food takes up 70%, 80%, or even 90% of thoughts. So to answer “Do I have Orthorexia” – ask yourself how much of my headspace is about food?
I see clients who spend hours every day:
- Reading clinical-sounding blogs or watching “wellness” influencers to check their food choices.
- Planning meals days in advance with obsessive detail.
- Worrying about “cross-contamination” from non-organic oils or “toxic” cookware.
When food prep and research consume more of your day than your career, your family, or your hobbies, the balance has shifted.
4. Emotional Distress after eating bad foods
In the world of orthorexia, your self-worth can feel tied to your food. If you follow your rules, you feel “clean,” disciplined, and in control. But if you “slip up”, let’s say, by eating a piece of cake or a slice of white bread, then the repercussions can feel overwhelming and awful for days.
After a “bad” food choice, you might feel the need to “fast,” do a “juice cleanse,” or go on a “detox” to compensate. I can tell you now that this isn’t needed and it isn’t normal. Your body is able to digest and cleanse itself.
5. Physical “Health” is Declining
This is the ultimate irony. People with orthorexia are trying so hard to be healthy that they actually make themselves ill. By cutting out entire food groups (like fats or carbs), the body starts to shut down non-essential functions to save energy.
Warning signs I look for as a dietitian:
- Constant fatigue: Your body doesn’t have the fuel it needs to function.
- Feeling cold all the time: Your metabolism is slowing down to conserve heat.
- Loss of period (Amenorrhea): Your hormones are out of balance because you aren’t eating enough energy or fats.
- Brittle hair and nails: Clear signs of micronutrient deficiencies.
If your “healthy” diet is making you feel like rubbish, it’s a sign that your body is starving for variety and balance.
Do I have Orthorexia? What to do now:
If you’ve read through these and felt a lump in your throat, please know that you are not alone and you are not stupid! This is a trap that many smart, health-conscious people fall into. But you can find your way out. Here are a few practical steps to start:
- Audit Your Feed: Go through your social media. If an account makes you feel “less than” or scared of food, hit unfollow. Your mental health is more important than their advice.
- Challenge One Rule: Pick one small food rule you have. Maybe it’s “no bread after 6pm” or “only organic apples.” Try breaking it once this week. Notice that the world doesn’t end.
- Talk to a Pro: Orthorexia is complex. Working with a dietitian who understands the psychology of eating can help you untangle the “rules” from the reality and help you process the thoughts too.
You Don’t Have to Do This Alone
Recovery isn’t just about eating “differently”, it’s about thinking differently. It’s about getting your life back.
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I created The Recovery Tribe to be a safe haven for people who are tired of the rules. It’s a community where we share the ups and downs of recovery, learn the science of why our bodies need all foods, and support each other in a non-judgmental space. It’s about finding food freedom together.
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