How to recover after Binge eating

ARE YOU EXPERIENCING REGRET with the snacks at a wedding or family gathering?

Maybe you finished a whole bag of chips while watching TV or ate too many sweets because you were stressed about school or work.

A food binge is when we eat too much, even when we are full, or keep eating when we are not hungry.

Your stomach might hurt, and you might feel a little bad, but it’s okay! Here are six easy tips to help you feel better and eat healthy again.

Hydrate, Hydrate, Hydrate

Drink plenty of water after eating too much salty or sugary food—or after having alcohol. Try to drink at least two liters (about 66 ounces) to help your body recover.

Water helps with digestion and reduces bloating, but adding electrolytes (like sodium, potassium, and magnesium) is even better! They help your body hold onto water, keep your energy up, and make you feel better faster. Coconut water, lemon water with a pinch of salt, or an electrolyte drink are great options.

Fill Up on High-Fiber, Nutrient-Rich Foods and Protein

You don’t need to avoid any foods—cutting things out completely can lead to more cravings later. But it helps to focus on foods that keep you full for longer, like vegetables, fruits, and other high-fiber foods, along with lean proteins.

These foods give your body important vitamins and minerals and help control cravings. Try to eat less of foods that digest quickly, like sugary snacks and refined flour, because they can make you feel hungry again soon.

Meal Ideas

• Breakfast: Moong dal chilla, poha with peanuts, idli with sambar, or a veggie omelet.

• Lunch: Whole wheat roti wrap with paneer/chicken/eggs, dal-sabzi with brown rice, ragi mudde with sambar, or a stuffed dosa with sambar.

• Dinner: Grilled fish, chicken, or paneer with sautéed veggies, khichdi with dal and vegetables, or curd rice for a light, gut-friendly meal.

Eat Regular Meals & Snacks—Don’t Skip!

Skipping meals after a binge can backfire and lead to another binge later. The goal is to keep your body fueled so you don’t get overly hungry and crave unhealthy foods.

Aim for three balanced meals and three snacks throughout the day. This keeps energy steady and prevents overeating. Always include protein in your meals and snacks to stay full longer.

Smart Snack Ideas

• Fruit with a protein bar

• Apple with peanut butter

• Hummus with rice chips or whole-grain crackers

• Paneer or cheese with veggies

• Greek yogurt with nuts and seeds

Eating enough at the right times helps you feel in control and fuel your body the right way!

Get active

Make a plan to exercise the rest of the week, keeping in mind that it doesn't have to be super-intense. Light exercise, like a long walk, still burns calories and, most importantly, aids in digestion and levels out your blood sugar.

Get some sleep

Research studies show that a lack of sleep can increase your appetite because it alters your hormone levels and throws off normal feelings of hunger. You're also more likely to crave unhealthy, high-carbohydrate and high-fat foods when you're tired. Getting eight hours of quality sleep will keep your hormones regulated so you can make smart food choices.

Give Mindful Eating a Try

Mindful eating means paying attention to your food—using all your senses to enjoy each bite. It helps prevent overeating and makes meals more satisfying.

Next time you feel the urge to snack, pause and check in with yourself. Are you really hungry, or just bored, stressed, or tired? Before reaching for more chips or an extra serving, slow down—it takes about 15 minutes for your brain to realize you’re full.

Eating with awareness helps you feel more in control and enjoy food without guilt!

When to Ask for Help

If binge eating happens regularly (1–2 times a week or more), it might be a sign of binge eating disorder (BED). Getting help early is important—the sooner you reach out, the easier recovery can be.

Talk to someone you trust, seek eating disorder support, and find the right help from a doctor, therapist, or dietitian. You’re not alone, and support is available! 

Vaishi