When people reach for comfort foods, the explanation is often framed as emotional weakness.

Stress eating.
Lack of control.
Bad habits.

But this narrative overlooks something essential:

comfort eating is not a failure of willpower — it is a predictable biological response to stress.

Stress Changes the Body Before It Changes Behaviour

Stress doesn’t begin in the mind.
It begins in the nervous system.

When the body perceives threat — physical or psychological — it activates the stress response, releasing hormones such as cortisol and adrenaline.

These hormones prepare the body for action, not for careful food choices.

Under stress, the body prioritises:

• quick energy
  
  
• emotional soothing
  
  
• predictability
  
  

Food becomes part of that survival strategy.

Why Stress Increases Cravings for Carbs and Fat

Comfort foods tend to share common features:

• high in carbohydrates
  
  
• rich in fat
  
  
• easy to chew and digest
  
  

These foods raise blood glucose quickly and stimulate reward pathways in the brain.

Carbohydrates, in particular, increase serotonin availability — a neurotransmitter associated with calm and emotional regulation.

This creates a short-term sense of relief, which the brain learns to associate with certain foods.

Over time, this association becomes automatic.

Cortisol and Appetite Don’t Work the Same for Everyone

Stress does not suppress appetite universally.

For some people, stress reduces hunger.

For others, especially under chronic stress, cortisol can increase appetite and preference for energy-dense foods.

This variation is influenced by:

• genetics
  
  
• previous dieting history
  
  
• sleep quality
  
  
• stress duration
  
  

This is why blanket advice about “emotional eating” often feels unhelpful or judgemental.

Comfort Foods Are Often Familiar Foods

Comfort isn’t just about nutrients.

It’s also about memory.

Foods linked to:

• childhood
  
  
• cultural rituals
  
  
• feelings of safety
  
  

carry emotional meaning.

Under stress, the brain seeks familiarity and predictability. Familiar foods reduce cognitive load — no decisions, no uncertainty.

This is not indulgence.
It’s regulation.

Why Restriction Makes Comfort Eating Stronger

Strict food rules can intensify comfort-food cravings.

When certain foods are labelled “off-limits”, stress increases their psychological appeal.

During moments of emotional overload, the brain gravitates toward whatever promises the fastest relief — especially if it has been forbidden.

This dynamic helps explain why stress often leads to eating foods people are actively trying to avoid.

Comfort Eating Isn’t the Same as Loss of Control

Eating for comfort doesn’t automatically mean overeating.

The problem arises when:

• stress is constant
  
  
• comfort foods become the only coping tool
  
  
• guilt follows eating
  
  

Guilt adds another layer of stress, reinforcing the cycle.

Reframing Comfort Foods

Instead of asking:
“Why do I eat like this when I’m stressed?”

A more useful question is:
“What is this food helping me cope with right now?”

This reframing reduces shame and opens space for additional coping strategies — without removing food as one option.

The Bigger Perspective

Comfort foods feel powerful under stress because they work.

They regulate mood, reduce physiological tension, and provide predictability in moments of overload.

Understanding this doesn’t mean relying on food alone — but it does mean recognising that stress eating is a signal, not a moral flaw.