Welcoming Comfort Foods Into the Conversation
Written by Kenlee Dropping, RD2B
In many nutrition and health spaces, comfort foods tend to get a bad reputation. They’re often labeled as “indulgent” or “off-limits” —something to enjoy occasionally, and usually with a side of guilt. But when we take a closer look, it becomes clear that comfort foods hold meaning and can play an important role in a sustainable, nourishing way of eating.
Rather than thinking of comfort foods as something to avoid or earn, what if we made space for them as part of how we care for ourselves? What if comfort foods could support our health and our emotional and cultural well-being?
What Makes a Food Comforting?
Comfort foods are deeply personal. They might be tied to cultural traditions (like “tamaladas”, AKA a tamal-making gathering), memories of loved ones, or simply experiences that bring warmth and grounding. These foods often provide more than just energy—they can offer connection, stability, and emotional regulation, especially during times of stress or change.
From a gentle nutrition lens, food is more than fuel. It’s also a way we experience pleasure, community, and care. There is no need to separate comfort foods from nourishing ones—they often overlap.
The Impact of Restriction on Our Relationship With Food
Many eating plans or diets suggest limiting or avoiding comfort foods in the name of health. While these recommendations may be well-intentioned, they can sometimes lead to unintended consequences.
When we restrict foods—especially those we enjoy or associate with comfort—it can increase our desire for them. This experience, sometimes called the “threat of deprivation,” is supported by research showing that mental or physical restriction can heighten cravings and preoccupation with food. Over time, this can contribute to feelings of guilt, disconnection from body cues, and even cycles of overeating.
It's not about willpower or discipline—our bodies are wired to respond to deprivation with increased focus on food. The more we understand this response, the more compassion we can bring to our own experiences.
Including Carbohydrates Without Guilt
Many comfort foods are rich in carbohydrates—think pasta, bread, tortillas, or even nachos. While diet culture has often unfairly demonized carbs, they’re actually the body’s preferred source of energy and play a powerful role in emotional well-being.
Here’s how: When we eat carbohydrates, our bodies release insulin, which helps clear out certain amino acids from the bloodstream. This process gives tryptophan—an amino acid that’s a building block for serotonin—an easier path into the brain. Once inside, tryptophan is used to produce serotonin, a chemical messenger that supports mood, sleep, and emotional regulation. (This process is illustrated in the image below.)
Restricting carbs can interfere with this process, reducing serotonin production and potentially increasing stress or anxiety around food. Including carbohydrates consistently in meals and snacks helps support steady energy levels and emotional balance. That’s why comfort foods often feel so satisfying—not just physically, but mentally and emotionally too.
There is room for rice, potatoes, fruit, pasta, naan, bread, and yes—even nachos—within a nourishing, supportive way of eating.
What is Gentle Nutrition?
Gentle nutrition is a concept that encourages caring for our bodies with flexibility and compassion. Instead of rigid rules or perfection, gentle nutrition is about making choices that feel supportive and sustainable for your unique life and needs.
This approach might include:
Noticing how certain foods impact energy, mood, or digestion
Honoring both satisfaction and nourishment
Being open to experimentation, without judgment
Allowing food choices to reflect culture, convenience, budget and care
The goal isn’t to “eat perfectly,” but to build a relationship with food that honors your whole self—mind, body, and lived experience.
Recipe: Everyday Nachos
These nachos are quick and easy to make and can be made any day of the week! The recipe provides ingredients from different food groups to give you a nutritious and comforting meal. Feel free to add your favorite toppings, including protein and seasonal vegetables.
Ingredients:
Tortilla chips
Shredded cheese
Canned beans, rinsed or refried
2-3 vegetables of choice (i.e. bell pepper, tomato, onion, black olives, zucchini, mushrooms, etc.)
Toppings of choice - optional (i.e., sour cream, lettuce, sliced radishes, lime wedge, cojita cheese, sliced avocado or guacamole, pico de gallo, pickled onions, cilantro, salsa rojo or verde, etc.
Instructions:
Preheat the oven to 375.
Line a baking sheet with parchment paper.
Drain and rinse beans and chop veggies.
Spread tortilla chips evenly in a single layer onto a baking sheet. Layer beans, cheese, and prepped veggies on top of the tortilla chips.
Bake in the oven for 10 minutes or until the cheese is melted.
Remove the baking sheet from the oven and top with desired toppings.
Serve and Enjoy!
Cultivating Curiosity and Connection
One of the most supportive tools we can use when shifting away from rigid eating patterns is curiosity. Rather than judging ourselves for what or how we eat, we can ask questions that deepen awareness and build trust with our bodies:
How do I feel after eating this?
Does this food bring comfort, connection, or pleasure?
What might make this meal more satisfying or supportive for my body?
This mindset supports ongoing learning, without shame. It recognizes that our needs may change over time—and that’s okay. Food doesn’t need to be perfect to be valuable.
Final Thoughts: Making Room for All Foods
Comfort foods are often part of our personal and cultural stories. Instead of seeing them as something to eliminate, we can embrace them as part of a compassionate, inclusive approach to eating. When we make peace with all foods - including those tied to joy, culture, or celebration - we build a more sustainable relationship with nourishment. There is room at the table for satisfaction, tradition, and care.
If you're curious about exploring a more peaceful approach to food—one that honors both nourishment and quality of life—our dietitians are here to support you. Whether you're navigating a transition, healing from chronic dieting, or simply want to reconnect with your body’s cues, you don’t have to do it alone.
Disclaimer: This content is for informational purposes only and is not intended to replace medical advice, diagnosis, or treatment. If you are struggling with an eating disorder or related health concerns, please consult a qualified healthcare professional, such as a doctor, therapist, or registered dietitian, for personalized guidance and support. If you need immediate help, reach out to a medical provider or a crisis support resource in your area.