Emotional Binge Eating: When Stress Eats You First
12 healthy alternatives for when adulting sucks.
When I was in college, I used to binge eat malted milk balls and chocolate covered pretzels from the bulk section of the corner store. You can read more about that story and how I conquered sugar-cravings here.
As I got older, my emotional binge food of choice was rice cakes.
Oh the crunchy, salty, goodness… a perfect low-calorie snack food that has no fat…. so many flavors - from cheesy to sweet… and you can eat the whole bag without feeling too guilty!
Ugh.
After eating half of the bag, I would tell myself “it’s okay” and “it’s only 350 calories”.
I was proud of myself when I was able to put the second half of the bag back in the pantry for tomorrow or another day.
But - when I was weak - those rice cakes were calling my name.
Despite my earlier “win”, I would go and eat the rest of them anyways.
Rice Cakes: 1
Sally: 0
The trouble with rice cakes is that they are totally void of nutrition, often have “natural flavors” or other additives to make them taste like anything but cardboard, and they spike your blood sugar (which causes further cravings).
I knew rice cakes were not good for me and wouldn’t solve the emotional binge eating problem… but - heck - they were better than malted milk balls and chocolate covered pretzels… right?
Emotional Binge Eating
If you've ever reached for food when you're not physically hungry, but you’re feeling stress, anxiety, loneliness, or you’re just feeling “off”…
You're not alone.
Emotional eating is incredibly common, and the food industry has made sure the stuff we binge on is scientifically engineered to override our satiety signals.
You’re Human & Adulting Is Hard
When the 💩 is hitting the fan, and things are not going the way you want them to, it doesn’t take much to lose control.
And in those moments, nobody reaches for a kale salad.
When the urge to eat emotionally hits, it’s not about willpower or discipline — it’s about comfort. You’re looking for something that feels like a hug. And that’s okay.
There will be weak moments. There will be nights when the day chewed you up, and you just want something creamy, salty, or sweet. You won't always make the perfect choice. And you don’t need to. The goal isn’t perfection — it’s progress.
So don’t beat yourself up for being human.
Instead, set yourself up.
If your pantry and fridge are filled with options that love your body back — even when your heart or mind are struggling — you’re more likely to make a better choice without even thinking about it.
You don’t need heroic willpower. You just need fewer traps in your kitchen. The way to do this starts with two things:
✔️ Awareness
✔️ Better Options
🚫 12 Most Common Emotional Binge Foods
When emotions hit, it’s easy to reach for comfort foods that deliver a quick sensory payoff — creamy, salty, crunchy, sweet. But most of these are ultra-processed traps.
They don’t actually fix how you feel, and worse, they can leave you feeling bloated, lethargic, or guilty afterward.
Let’s take a closer look at the usual suspects:
Ice Cream
This one’s a classic. Cold, creamy, and sweet — it’s engineered to soothe. But ice cream is loaded with refined sugar and saturated fats, which means a big insulin spike and crash. It numbs the feelings for a few minutes, then leaves you hungrier, foggier, and often feeling worse.
Potato Chips
They’re salty, crunchy, and disappear by the handful. But chips are usually fried in inflammatory seed oils and made from starchy, low-nutrient potatoes. There’s no fiber or protein to fill you up, which is why that “family size” bag starts to look like a single serving when emotions are running high.
Milk Chocolate Candy
It melts in your mouth and hits that sweet spot — literally. But commercial milk chocolate is mostly sugar and fat, with only trace amounts of actual cocoa. The sugar buzz is short-lived and sets off a cascade of cravings that are hard to shut down.
Soda (Regular or Diet) or Energy Drinks
Regular soda is liquid sugar. It bypasses satiety signals and drives insulin resistance. Diet soda might seem like a harmless swap, but artificial sweeteners still trigger a sweet response in your brain, keeping cravings alive without giving you real nourishment.
Cookies (Especially Store-Bought)
Buttery, soft, chewy… and usually full of palm oil, refined sugar, and white flour. Most store-bought cookies contain preservatives and emulsifiers that your body doesn’t know how to process. They might feel like a hug in the moment, but they don’t nourish you — and it’s almost impossible to stop at one.
Donuts
Fluffy, frosted, and deep-fried — donuts are basically sugar-soaked bread with a glaze. They’re pure fast carbs and trans fats, which means your blood sugar goes on a rollercoaster and your hunger isn’t satisfied, even after the last bite.
Pastries and Croissants
These feel indulgent, even luxurious. But they’re made from ultra-refined flour and layers of fat, which means they digest quickly and leave you wanting more. There’s no real nutrition here — just empty calories with a flaky crunch.
Pizza (Frozen or Fast Food)
Savory, gooey, and comforting — but most store-bought pizza (or pizza-like products) is made with low-quality flour, sugary sauce, processed cheese, and often nitrates in the meat toppings. It’s calorie-dense but nutrient-poor, and it usually leaves you bloated and heavy, not satisfied.
Cake and Cupcakes
They usually come with celebration, which makes them feel emotionally loaded. But the frosting alone is enough to jack your glucose for hours. And just like cookies and donuts, they’re low in fiber and protein, so they don’t support real satiety.Fried Foods (Fries, Mozzarella Sticks, Nuggets)
These are crunchy and savory, perfect for stress snacking. But they’re often fried in low-quality oils and paired with starchy coatings that cause a big glycemic load. The flavor is addictive, but you’re left hungry and inflamed.
Peanut Butter Cups and Candy Bars
These deliver on texture: creamy, crunchy, chocolatey, salty. But they're also tiny sugar bombs in a foil wrapper. Even the mini ones are enough to spike insulin and trigger more cravings later in the day.
Cereal (Especially Sweetened or Granola-Based)
It might seem innocent — a childhood classic or a “healthy” granola blend — but most cereals are loaded with hidden sugars and very little fiber. Your body burns through it fast and asks for more shortly after.
✅ 12 Goo-Free Alternative Snacks
The best defense against emotional eating is having better stuff already in your house.
When a craving hits and your energy is low, you’re not going to start roasting chickpeas from scratch.
You’re going to reach for what’s convenient.
So why not make sure that “what’s convenient” is also something that loves you back?
These Goo-Free snack options satisfy cravings without sabotaging your energy or your mood:
Air-Popped Popcorn
This is my personal go-to. It’s crunchy, it takes time to eat, and it’s surprisingly filling thanks to all the fiber. Go with an all-natural butter and sea salt, or toss it with olive oil, smoked paprika, or nutritional yeast for a savory kick. It feels like junk food, but it’s not.
Carrots and Peanut Butter
This combo hits all the texture notes: crisp and creamy, fresh and rich. Carrots are hydrating and high in fiber, while natural peanut butter offers healthy fats and a little protein to keep you satisfied. You can also sub in celery or sliced apples for variety.
Frozen Grapes or Blueberries
Pop a few in a bowl and let them slowly melt in your mouth. The cold temperature slows you down, and the natural sweetness is enough to scratch the dessert itch without any added sugar. They’re also packed with antioxidants.
Chia Pudding
It’s creamy like ice cream but built entirely from whole ingredients. Just mix chia seeds with unsweetened almond milk and let it sit overnight. Add a little cinnamon, cocoa, or berries for flavor. It digests slowly and supports balanced blood sugar.
Roasted Chickpeas
Crispy and salty, these are a satisfying alternative to chips. You can make your own or buy them pre-roasted. They’ve got crunch, fiber, and protein — everything your body’s actually looking for when your emotions say “snack.”
Dark Chocolate and Almonds
A square of dark chocolate (70% or higher) with a few raw almonds is a rich, satisfying treat that won’t send your blood sugar spiraling. You get magnesium, fiber, and healthy fats in every bite.
Apple Slices with Nut Butter
Apples give you crunch and natural sweetness. Pairing them with almond, cashew, or peanut butter slows down absorption and keeps you full. Bonus points for sprinkling on cinnamon or a pinch of sea salt.
Cucumber Rounds with Guacamole or Hummus
Think of these like Goo-Free chips. The guac gives you healthy fat and flavor, the cucumber gives you crunch without starch. It’s hydrating and satiating.
Boiled Eggs with Pickles or Olives
If you’re craving something savory and substantial, this snack checks the box. You get protein and healthy fat from the eggs, and the pickles or olives give you briny satisfaction without sugar or carbs.
Greek Yogurt with Ground Flaxseed and Cocoa
This feels like dessert. Thick Greek yogurt gives you protein, flax adds fiber, and unsweetened cocoa makes it taste indulgent. Add a few berries if you want a touch of natural sweetness.
Edamame Pods with Sea Salt
You can buy these frozen and steam them in minutes. They’re salty, snackable, and full of plant-based protein and fiber. Plus, it takes time to pop them out of the pod, which slows you down.
Mini Cheese Board
Make a little plate with real cheese, cherry tomatoes, raw nuts, and olives. It’s elegant and grounding, with protein, fat, and crunch in every bite. Perfect when you need a snack that feels like a treat.
A Big Hug from Me… 🤗
So don’t bring home the double-fudge cookies or that family-sized bag of chips "just in case." Fight the urge to splurge with a giant tub of chunky monkey ice cream and a bottle of chocolate syrup.
Instead, stock your space with snacks that feel comforting, taste indulgent, and still support your health.
Give yourself a soft place to land when the days are hard.
Because you deserve that kind of care — not just from others, but from yourself. ♥️
🔥 Hot Tip! 🔥
To avoid buying more of the “bad” emotional binge foods, don’t go to the grocery store when you’re hungry.
Instead, try these quick solutions:
shove a handful of roasted plain almonds in your face as you head out the door
bring a bottle of water and glug-glug-glug it as you park the car at the store
avoid shopping in the central aisles of the store at all and don’t allow yourself to be tempted by pretty packaging and 2-for-1 sales on packaged “Goo”
make a grocery list and and a budget that you have to stick to
shop with a friend who can help you be “good”
And when in doubt, check The Goo Index for bad ingredients on your favorite snacks or emotional binge foods before you put them in the cart.
Want to learn more about how to cut ultra-processed foods from your diet?
Subscribe to The Goo-Free Lifestyle and take back control of what you put in your body.
If you’re not sure about a specific ingredient and want to learn more about whether it qualifies as Goo, leave a comment or reach out and ask me!
And if you enjoyed reading this story, but aren’t ready to subscribe, you can:
(a Goo-Free coffee, of course!)