Stress and emotional eating

Research describes emotional eating as a tendency to eat because of feelings rather than physical hunger. It is a habit, not a medical condition.^[2] How well it can be measured is disputed: in the lab, people who saw themselves as emotional eaters did not necessarily eat more when in a bad mood.^[3]

Good moods make people eat more too. This was shown in a review of 33 studies with 2,491 people, in which bad moods also led to more eating on average.^[4]

This differs from person to person. In 54 studies with 119,820 healthy adults, people under stress ate slightly more and slightly less healthily, with small effects.^[5] In a survey of 212 students, 42% said they ate less under stress and 38% more.^[6]

The link with weight is very small: 14 long-term studies arrived at r = 0.014, and most single analyses found nothing.^[7]

It is not that simple. In a trial of 59 women, those with a strong rise in cortisol ate more on the stress day than those with a weak rise.^[8] That cortisol drives the reach for energy-rich food through the reward system is a theory that has only begun to be clarified in humans.^[9] We found no overview study in humans on cortisol and food intake.

There are no sure remedies, and the studies differ.

• Mindfulness: A review from 2025 found only a small, unconfirmed effect on emotional eating.^[10]
• Psychological programmes: In 31 studies, emotional eating improved slightly, with cognitive behavioural programmes the most promising.^[11]
• Weight-loss programmes: 27 studies found no evidence that they change emotional eating.^[12]
• Strict bans: These can backfire. According to the guideline, very restrictive eating promotes binge eating.^[13]

In daily life it can help to look without judging: what happened before, how are you right now, what else might do you good? Food as comfort is no failure.

Eating out of frustration is not the same as an eating disorder. Binge eating disorder means repeated episodes of binge eating with loss of control and great distress.^[13] According to the guideline, about 1.6% of women and 0.8% of men are affected within a year.^[13]

Signs can be: loss of control while eating, eating in secret, guilt or shame afterwards, constant thoughts about weight and shape, eating as a burden rather than a pleasure.^[14] This does not replace an expert assessment. Eating disorders are never self-inflicted.^[1]

With binge eating, reducing the episodes comes first. Too much focus on weight can get in the way of that.^[13] Numbers in this app are no help then.

You can reach the German Federal Institute of Public Health's advice line at 0221 892031, Monday to Thursday from 10:00 to 22:00 and Friday to Sunday from 10:00 to 18:00. It is confidential and anonymous if you wish, also for relatives.^[1] You can find advice centres near you at essstoerungen.bioeg.de.

Your GP or a psychological practice can also be a first point of contact.^[15] More under When to get medical advice.