Food Freedom Binge Eating Resources & Support
Oct 16, 2025
Understanding Binge Eating & Bulimia | Screening Tool | Self-Recovery Resources | Our Resources | Finding Support
In Self-Recovery Resources: Binge Eating, Bulimia & Emotional Eating | Diet Burn-Out & Anti-Diet Culture | Body Image | Mindful Eating | Diabetes | PCOS | Hypothalamic Amenorrhoea | LGBTQIA+ | ADHD | High Achievers & Perfectionists | Trauma | Gut Health & Symptoms | Cholesterol & Heart Health
In Finding Support: Crisis Support | Healthcare Professional Database | Finding the Right Provider
This is a comprehensive hub for resources, information and support for people (start) recovering from binge eating, binge eating disorder (BED), bulimia and emotional eating that aligns with food freedom approach (unless stated otherwise)
Disclaimer: This resource page is for educational purposes only and does not replace professional medical or mental health advice. If you're struggling with binge eating, bulimia, or other eating concerns, my top recommendation is to reach out to an experienced healthcare provider.
Understanding Binge Eating
What is Binge Eating Disorder (BED)?
Binge eating disorder is characterised by eating large amounts of food in short periods of time, often when you're not hungry. You may feel a loss of control during these episodes and experience guilt, shame, or distress afterwards. BED is the most common eating disorder, affecting approximately 3% of people.
Key characteristics:
- Recurrent episodes of eating large quantities of food
- Feeling a lack of control during binges
- Eating more rapidly than normal
- Eating until uncomfortably full
- Eating when not physically hungry
- Eating alone due to embarrassment
- Feeling disgusted, depressed, or guilty afterwards
Read more:
- Our blog: What is Binge Eating & Binge Eating Disorder(BED)? Causes, Symptoms & Diagnosis
- EDV: What is Binge Eating Disorder (BED)?
- NEDC: Binge Eating Disorder (BED)
- NEDA: Binge Eating Disorder (BED)
- InsideOut: What is Binge Eating Disorder?
What is Bulimia Nervosa?
Bulimia nervosa involves cycles of binge eating followed by compensatory behaviours such as self-induced vomiting, laxative use, fasting, or excessive exercise. Like BED, bulimia involves feelings of loss of control and is often accompanied by shame and secrecy.
Read more:
- Our Bulimia info page: Bulimia Nervosa & Binge Purge Treatment
- EDV: Bulimia Nervosa
- NEDC: Bulimia Nervosa
- NEDA: Bulimia Nervosa
- InsideOut: What is Bulimia Nervosa?
Important to Know
- Anyone can develop binge eating disorder or bulimia, regardless of body size, weight, gender, race, ethnicity, sexuality, or background
- Symptoms often first appear in late teens or early 20s, but can develop at any age
- Recovery is possible with proper support and treatment
- You don't need to be "sick enough" to deserve help
Screening Tools
Note that screening tools are developed to screen possible clinical eating disorder - taking a screening tool is not a formal diagnosis. Not meeting the eating disorder cut-off do not invalidate your experience.
- Eating Disorder Examination Questionnaire (EDE-Q) - Reach out for a more thorough if getting a score of 3+:
https://insideoutinstitute.org.au/resource-library/eating-disorder-examination-questionnaire-ede-q - Binge Eating Disorder Screener BEDS-7:
https://insideoutinstitute.org.au/resource-library/binge-eating-disorder-screener-beds-7 - SCOFF Questionnaire (for anorexia and bulimia):
https://insideoutinstitute.org.au/resource-library/the-scoff-questionnaire
When to Seek Help:
- Experience recurrent binge eating episodes (at least once a week for three months)
- Feel distressed about your eating patterns
- Notice your eating is affecting your physical health, relationships, or daily life
- Use food to cope with emotions regularly
- Engage in compensatory behaviours (purging, fasting, excessive exercise)
- Think about food and eating constantly
Self- Recovery Resources
General Binge Eating, Bulimia & Emotional Eating
Books & workbooks:
- Binge Eating Disorder --- Amy Pershing & Chevese Turner
- Eat What You Love, Love What You Eat for binge eating --- Michelle May & Kari Anderson
- The Emotional Eating, Chronic Dieting, Binge Eating & Body Image Workbook --- Judith Marz, Amy Pershing, Christy Harrison
- Brain Over Binge --- Kathryn Hansen (bulimia-centred, mostly a memoir about her own bulimia recovery)
- Overcoming Binge Eating --- Christopher G. Fairburn (ā ļø Caution: it is the book discussing CBT method for binge eating, however, it is not weight-inclusive - weight pathologising languages were used. e.g. overweight , and discussing BMI)
- The Weight Inclusive CBT Workbook for Eating Disorder --- Lauren Muhlheim, Junnifer Averyt & Shannon Patterson (not entirely binge eating exclusive, but highly relevant and applicable)
- How to Nourish Yourself Through an Eating Disorder --- Wendy Sterling & Casey Crosbie (a non-diet approach to structured meal planning - not binge eating specific but highly applicable)
- The Psychology of Eating: From Healthy to Disordered Behavior --- Jane Ogden
Diet Burn-Out & Anti-Diet Culture
Books:
- Anti-Diet --- Christy Harrison
- The Wellness Trap --- Christy Harrison
- Health At Every Size --- Linda Bacon
- Intuitive Eating --- Evelyn Tribole & Elyse Resch
- Just Eat It --- Laura Thomas
- Body Respect --- Linda Bacon & Lucy Aphramor
- The Obesity Paradox --- Carl J. Lavie & Kristin Loberg (ā ļø Caution: contains some pathologising languages, and could be triggering for early stage recovery)
- Health Food Junkies --- Steven Bratman (discussing obsessive healthful eating "orthorexia"
- A Workbook of Acceptance-Based Approaches for Weight Concerns --- Margit Berman
Organisations:
Podcast:
- Food Psyc (discontinued) --- Christy Harrison
- Rethinking Wellness --- Christy Harrison
- Maintenance Phase --- Aubrey Gordon & Michael Hobbes
- Don't Salt My Game --- Laura Thomas
Body Image
Books & Workbooks:
- What We Don't Talk About When We Talk About Fat --- Aubrey Gordon
- The Body Is Not An Apology --- Sonya Renee Taylor
- More Than A Body --- Lindsay Kite & Lexie Kite
- Official Workbook for More Than A Body --- Lindsay Kite & Lexie Kite
- Embody: Learning to Love Your Unique Body (and Quiet That Critical Voice!) --- Connie Sobczak
- A Workbook of Acceptance-Based Approaches for Weight Concerns --- Margit Berman
- I Am More Than My Body --- Bethany C. Meyers
- You Are Not a Before Picture --- Alex Light
- Body Neutral - Jessi Kneeland
Organisations:
- Body Image Movement
- Beauty Redefined (More Than A Body) | Youtube
- Body Positive
Podcast:
Mindful Eating
Books:
- Eating Mindfully: How to End Mindless Eating and Enjoy a Balanced Relationship with Food --- Susan Albers
- Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food --- Jan Chozen Bays
- Eat What You Love, Love What You Eat --- Michelle May (ā ļø Caution: contains some weight-centric language - try find the latest version)
Diabetes & Binge Eating
Books:
- Intuitive Eating for Diabetes --- Janice Dada
Organisations:
- Diabulimia Hotline (US) - eating disorder/mental health x diabetes
Online Resources:
- The Ultimate Guide to Intuitive Eating and Diabetes --- Stephanie Dodier
- Health At Every Size (HAES) Health Sheet - Type 2 Diabetes
PCOS & Binge Eating
Unfortunately most of the PCOS & fertility resources place a heavy emphasis on changing body weight, which can lead to restriction-led binge eating - here are some online resources available that promote food freedom PCOS and fertility.
Online Resources:
- 7 non-diet books for PCOS --- The PCOS Collective
- Health At Every Size (HAES) Health Sheet - Polycystic Ovarian Syndrome
- How to Individualize Intuitive Eating For PCOS --- Emily Van Eck
- PCOS and Intuitive Eating: the Ultimate Guide --- The PCOS Collective
Hypothalamic Amenorrhoea (Period recovery)
Books:
- No Period. Now What? --- Nocola Rinaldi & Stephanie Buckler
LGBTQIA+
Books:
- Eating Disorder Don't Discriminate: Stories of Illness, Hope and Recovery from Diverse Voices --- Chukwuemeka Nwuba & Baley Spinn
- Lesbian Crushes and Bulimia --- Natasha Holme
Organisations:
- FEDUP Collective: Trans+, gender diverse and intersex community - including eating disorder awareness
- The Trevor Project: mental health for young LGBTQIA+ individuals
- ACON: LGBTQIA+ Health service in Australia
ADHD
Organisation:
High Achievers & Perfectionists
There isn't direct resources talk about perfectionism and binge eating per se. However, working on perfectionism greatly help with binge eating recovery through breaking obsessive and rigid thoughts and patterns.
Books & workbooks:
- The Gifts of Imperfection --- Brené Brown
- How to Be a Imperfectionist --- Stephen Guise
- ACT Workbook for Perfectionism --- Jennifer Kemp
- Self-Compassion --- Kristen Neff
Trauma
Here are some resources that help understand a bit more about traumas (the science, neurobiology and how it shows up), it's highly recommended to work on trauma with a therapist.
Books:
- The Body Keeps the Score --- Bessel van de Kolk
- When Food Is Comfort --- Julie M. Simon (ā ļø Caution: some language may feel moralising food, restricting food intake and glorify weight loss)
- Complex PTSD: From Surviving to Thriving --- Pete Walker
- Eating in the Light of the Moon --- Anita Johnston (largely non-diet, however, it can be interpreted as reinforcing traditional views on food and body image)
Organisations:
Gut Health & Symptoms
Since gut symptoms are highly prevalent and variant in binge eating and other eating disorder, which require in-depth assessment to understand the real cost so there isn't targeted resources that can help with gut symptoms with binge eating.
Books about the science about gut-brain connection:
-
The Mind-Gut Connection --- Emeran Mayer
-
The Good Gut --- Justin and Erica Sonnenburg
For general gut symptoms:
For diagnosed IBS (can easily misdiagnosed for people with binge eating):
- Monash University FODMAP (not designed to used in long term, especially easily lead to binge eating. An eating disorder dietitian is recommended)
Cholesterol & Heart Health
Books:
- Health At Every Size --- Linda Bacon
- Intuitive Eating --- Evelyn Tribole & Elyse Resch
- Just Eat It --- Laura Thomas
- Body Respect --- Linda Bacon
Online Resources:
- Health At Every Size (HAES) Health Sheet - Heart Disease
- Health At Every Size (HAES) Health Sheet - High Blood Pressure
- Health At Every Size (HAES) Health Sheet - High Cholesterol
Our Resources
Freebies
- Free Masterclass - 3 Steps To Stop Overeating
- Free guide - 5 Diet Changes To Stop Food Thoughts
- Free recipes - 10 Binge-Proof Recipes That Won't Trigger The Kitchen Raid
- Free checklist - Ultimate Binge Recovery Checklist
Workbook/Skillbook
- 7 Days to Food Freedom: A skillbook help you learn the 7 essential food freedom skills to beat binge, emotional and overeating
Workshop
- Emotional Eating Rewired Workshop: Build your own SOS toolbox when urges hit
Our Blog
- What is Binge Eating & Binge Eating Disorder (BED)? Causes & Diagnosis
- Binge Eating (Disorder) Nutrition Treatment & Recovery: A Complete Guide
- Can Intuitive Eating Help Binge Eating? A Complete Guide
- What to Do After Binge Eating: Recovery Steps (Not Restriction)
- How to Stop Binge Eating: Breaking the Restrict-Binge Cycle
- How to Eat Trigger Foods Without Binge Eating (Overcoming Food Fear)
- Why Do I Binge Eat? Understanding Loss of Control Around Food
- Can't Stop Eating When I'm Full? Why It Happens in Binge Eating
- Why Low-Carb & Keto Diets Trigger Binge Eating
- "I Eat Clean, But Why Do I Still Go Out of Control Around Food?"
- Managing Diabetes When Struggling with Binge & Emotional Eating
- Getting Your Period Back After Bulimia or BED
- Body Image and Binge Eating: Breaking the Cycle
- Why You Still Struggle with Food - Even After Seeing a Dietitian or Therapist
- Is Ozempic the Solution to Binge & Emotional Eating?
Finding Support
Crisis Support
AU
- Lifeline - 13 11 14
- Suicidal online conselling - 1300 659 467
- Butterfly Foundation ED helpline - 1800 33 4673
US
- 988 Suicide & Crisis lifeline - 988
- National Eating Disorder Association helpline - 1 800 931 2237
CA
- Talk Suicide Canada - 1 833 456 4566
- National Eating Disorder Information Centre helpline - 1 866 633 4220
UK
- Samaritans Emotional distress & suicidal crisis helpline- 116 123
- Shout text-based mental health support - text "SHOUT" to 85258
Healthcare Professional & Database
Australia & New Zealand:
- Australia & New Zealand Academy for Eating Disorders (ANZAED) - Look for a Credentialed Eating Disorder Clinician: connected.anzaed.org.au
- InsideOut Institute for Eating Disorders - Treatment Services Database: insideoutinstitute.org.au
US
- National Eating Disorders Association (NEDA) - Treatment Directory: nationaleatingdisorderns.org
Canada
-
National Eating Disorder Information Centre (NEDIC) - Find a Provider: nedic.ca
UK
- Beat Eating Disorders - Support In My Area: beateatingdisorders.org.uk
Finding the Right Provider
What to look out for
-
Have specific trainings in eating disorder and experience with BED
-
For therapists: use an evidence-based treatment (CBT. DBT, IPT, etc.)
-
Take a collaborative approach: They can work alongside with other health professionals to provide care centred around you
-
HAES (Health At Every Size) practitioner (may market as practising in a non-diet or weight-neutral approach)
-
Are compassionate and non-judgemental
-
Honour your lived & living experience: not just treating your condition, but to hear your story and support how to live your life at its fullest
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Make you feel heard and respected (many therapists and dietitians offers free discovery call so you can suss it out, otherwise, send an email enquire about their approach and talk about your struggles to get a vibe check)
Bonus if they are
-
You feel connected with them (this might from shared experience, cultural or racial identities)
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Trauma-informed: which means how past can impact your eating, and prevent re-traumatising
-
Neurodivergent-affirming and gender-affirming if you require this format of care
-
Mind-body aware: may integrate somatic or mindfulness techniques
-
Have training around body image healing
-
Supportive of building self-compassion, body acceptance, and mindful eating habit
Red Flags to Watch For:
- Focus on weight loss as primary goal
- Prescriptive meal plans or food rules
- Promotion of "clean eating" or elimination diets
- Lack of experience with eating disorders
- Dismissive of HAES approach
- Not trauma-informed
- Judgmental language about food or bodies
Questions to ask a potential provider:
About Their Expertise:
- Do you specialise in eating disorders, specifically binge eating/bulimia?
- How many clients with BED/bulimia have you worked with?
- What is your recovery rate or success with binge eating clients?
About Their Approach:
- What treatment approaches do you use? (Look for evidence-based: CBT, DBT, ACT)
- Do you practice from a Health at Every Size (HAES) or weight-neutral approach?
- What are your views on dieting and weight loss?
- How do you approach nutrition counselling? (If asking a dietitian)
About Specialised Concerns:
- Do you have experience with [your specific concern: PCOS, diabetes, ADHD, trauma, LGBTQ+ issues, etc.]?
- Are you LGBTQ+ affirming? (If relevant)
- Do you have experience with neurodivergent clients? (If relevant)
About Treatment Logistics:
- What does your typical treatment plan look like?
- How often would we meet?
- What is your approach to medication? (If asking psychiatrist)
- Do you accept my insurance? (US) / Do you offer bulk billing or gap payments? (Australia)
- What is your cancellation policy?
- Do you offer telehealth appointments?
Reminders
- You are not alone: millions of people struggle and recovery is possible with the proper support
- Recovery isn't linear: setbacks are normal part of recovery
- Progress isn't by no-binge streak or perfect eating: focus on how your relationship with food changes over time
- One day of 'lapse' is not a failure: lapses are little quizes to put our skills in practices
- You deserve support: you deserve to care for yourself regardless of sizes, genders, ages and backgrounds
- Your experience is valid: you don't need to be "sick enough" to seek help and start recovery
Last Update: October 2025
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