The Psychology of Comfort Food: Why We Crave It and How to Enjoy It Mindfully

By Jennifer Youngren, NDTR

Comfort foods are more than just indulgent treats; they are emotional anchors, mood boosters, and tools for self-regulation. Whether it’s mac and cheese, a warm bowl of soup, or a childhood-favorite dessert, these foods offer solace in times of stress, nostalgia, or celebration. But why do we crave them and how can we enjoy them in a way that supports both emotional and physical well-being?

This deep dive explores the neuroscience, psychology, and cultural aspects of comfort foods, along with evidence-based strategies for mindful enjoyment that can transform your relationship with food and self-care.

Why Do We Crave Comfort Foods?

The Brain’s Reward System

Comfort foods are often high in nutrients that activate the brain’s reward system, carbohydrates, fats, and sugars. Functional MRI studies show that sugar and fat stimulate the same neural pathways as addictive substances, triggering dopamine release and reinforcing feelings of pleasure and satisfaction (Volkow et al., 2011).

Carbohydrates, especially those with a high glycemic index, also boost serotonin production, a neurotransmitter that supports mood regulation (Wurtman & Wurtman, 1995). This explains why starchy foods like bread or pasta are particularly comforting when we're feeling low.

Nostalgia and Emotional Security

Comfort foods often connect us to cherished memories. Research shows that they are closely tied to feelings of warmth, love, and security (Troisi et al., 2015). A 2014 study found that individuals with secure childhood attachments were more likely to crave home-cooked meals, while those with less secure attachments were drawn to more indulgent or processed options (Jordan et al., 2014).

This suggests that comfort foods aren’t just about taste—they’re deeply rooted in our emotional histories.

Stress, Hormones, and Emotional Eating

Stress and anxiety can significantly influence our eating behaviors. Elevated cortisol levels during chronic stress increase appetite and drive cravings for high-energy foods (Epel et al., 2001). Sleep deprivation can amplify these effects by raising ghrelin (hunger hormone) levels and reducing leptin (satiety hormone), making high-calorie foods even more appealing (Greer et al., 2013).

Research also indicates that women are more likely than men to experience emotional eating, especially around hormonal changes, craving sweets and carbohydrates for temporary relief (Bryant & Bao, 2017).

Culture and Personal Preferences

Comfort food preferences are shaped by culture and experience. While mac and cheese or mashed potatoes may be staples in the U.S., other cultures may turn to ramen, congee, or stews. People tend to crave emotionally familiar foods, reinforcing that comfort food is as much about memory as it is about flavor (Locher et al., 2005).

How to Enjoy Comfort Foods Mindfully

Craving comfort food is natural. The goal isn’t to eliminate them, but to approach them with balance and self-awareness.

1. Identify the Emotion Behind the Craving

Before reaching for comfort food, ask:

• Am I truly hungry, or am I eating in response to stress, boredom, or nostalgia?

• Is this food what I need right now—or could another activity help?

  
  

Recognizing the why behind your craving puts you back in control.

2. Practice Sensory Awareness

Slow down and experience your food with all your senses:

• Notice its texture, aroma, and flavor.

• Take smaller bites and chew slowly.

• Allow yourself to fully enjoy it—without guilt.

  
  

Mindful eating has been shown to reduce binge-eating episodes and increase satisfaction (Kristeller & Wolever, 2011).

3. Balance With Nutrient-Dense Additions

You can honor your cravings and nourish your body:

• Add a side of roasted vegetables to mac and cheese.

• Pair mashed potatoes with lean protein.

• Use whole grain pasta or fiber-rich ingredients in familiar recipes.

  
  

This flexible approach prevents restriction while supporting long-term wellness.

4. Reframe Guilt Around Comfort Eating

Food is emotional—and that’s okay. Guilt doesn’t belong at the table. A 2013 study showed that individuals who associated chocolate cake with celebration had better emotional and weight-related outcomes than those who linked it to guilt (Kuijer & Boyce, 2013). How we think about food impacts our health just as much as what we eat.

Final Thoughts: Comfort Food as a Tool for Well-Being

Comfort foods have a profound impact on our minds and bodies. When we stop fearing or restricting them and instead approach them mindfully, we allow food to be what it was always meant to be—nourishing, joyful, and emotionally satisfying.

By becoming more aware of our cravings and choosing to eat with intention, we can transform comfort eating into a meaningful act of self-care.

Work With Me: Your Guide to Mindful Nutrition and Wellness

If you’re ready to take a deeper, more holistic approach to food, health, and emotional well-being, I can help. As a nutritionist and wellness coach, I specialize in helping people:

• Build a balanced, mindful relationship with food

• Develop emotional regulation strategies that don’t rely on eating

• Create customized nutrition plans that fit their unique lifestyle

  
  

I believe in a compassionate, judgment-free approach to wellness. Whether you're working to heal your relationship with food, reduce emotional eating, or create sustainable habits, I’m here to support you.

Book your free consultation today—let’s transform your approach to food and self-care together.

References

Bryant, E. J., & Bao, Y. (2017). Gender differences in responses to emotional eating and stress-induced eating. Appetite, 114, 38–43.

Epel, E., Lapidus, R., McEwen, B., & Brownell, K. (2001). Stress may add bite to appetite in women: A laboratory study of stress-induced cortisol and eating behavior. Psychoneuroendocrinology, 26(1), 37–49.

Greer, S. M., Goldstein, A. N., & Walker, M. P. (2013). The impact of sleep deprivation on food desire in the human brain. Nature Communications, 4, 2259.

Jordan, C. H., Wang, W., Donatoni, L., & Meier, B. P. (2014). Mindful eating: Trait and state mindfulness predict healthier eating behavior. Personality and Individual Differences, 68, 107–111.

Kristeller, J. L., & Wolever, R. Q. (2011). Mindfulness-based eating awareness training for treating binge eating disorder: The conceptual foundation. Eating Disorders, 19(1), 49–61.

Kuijer, R. G., & Boyce, J. A. (2013). Chocolate cake. Guilt or celebration? Associations with eating behavior, weight, and well-being. Appetite, 66, 22–30.

Locher, J. L., Yoels, W. C., Maurer, D., & van Ells, J. (2005). Comfort foods: An exploratory journey into the social and emotional significance of food. Food & Foodways, 13(4), 273–297.

Troisi, J. D., Gabriel, S., Derrick, J. L., & Geisler, A. (2015). Threatened belonging and preference for comfort food among the securely attached. Appetite, 85, 104–110.

Volkow, N. D., Wang, G. J., Tomasi, D., & Baler, R. D. (2011). The addictive dimensionality of obesity. Biological Psychiatry, 73(9), 811–818.

Wurtman, R. J., & Wurtman, J. J. (1995). Brain serotonin, carbohydrate-craving, obesity and depression. Obesity Research, 3(S4), 477S–480