Cancer treatment can take a significant physical and emotional toll, and it’s common to experience changes in eating habits. Binge snacking is something that often comes up in my cancer nutrition workshops, so if you’re experiencing it, please know that you are not alone. Many others are facing similar challenges.
Binge snacking during treatment can be triggered by a variety of factors - side effects from treatment, medications (especially steroids), hormonal changes, stress, worry, fatigue, or disrupted sleep patterns. It can sometimes feel like you’re not in control of your body. Everyone’s experience is different, and other factors might be at play for you too. This isn’t about being 'weak' or lacking willpower - it’s a natural response to what your body and mind are going through. While there’s no one-size-fits-all solution, there are many strategies that can help.
There’s a lot to take in here, and I know you’ve already got enough on your plate. Try starting with just one or two ideas that resonate with you - small steps can make a big difference in how you are feeling.
1. Medication Timing Matters
Steroids can affect several aspects of your wellbeing, like sleep, energy levels, and appetite. Many people describe feeling both “wired and tired”, which can impact cravings and food choices. If these effects are making things difficult, or if you feel your current schedule isn’t working, it’s worth talking to your treatment team about potential adjustments.
2. Are You Getting Enough Nutrition?
During cancer treatment, it’s common to cut out certain foods - whether it’s because you’re concerned about them, trying to make healthier choices, or simply don’t enjoy or can’t manage them anymore. However, this can sometimes mean you’re not getting enough of the nutrients your body needs to support your immune system, maintain muscle mass, and help you feel as well as possible.
If you’re feeling unusually tired, weak, or low, it could be a sign that your body isn’t getting - or absorbing - the nutrition it needs. Try to include a variety of nourishing foods, focusing on those rich in protein, healthy fats, vitamins, and minerals.
If you’re unsure whether you’re meeting your nutritional needs, speak with your treatment team - sometimes a simple blood test can help identify issues like anaemia or other deficiencies. They can also refer you to a dietitian for extra support. I am here to support you privately if that feels right for you.
3. Keep a Regular Eating Routine
Letting yourself get too hungry can trigger cravings - your body goes into ‘hunter-gatherer’ mode, and suddenly those biscuits, crisps, or cakes feel impossible to resist. Eating regular meals can help reduce the likelihood of those urgent dips in energy and make it easier to maintain a balanced approach to eating.
4. Build Balanced Meals
While making sure you’re getting enough to eat is essential, the balance of your meals also matters. Including protein, beneficial fats, and fibre helps stabilise your blood sugar and energy levels, supporting steady energy throughout the day. This can reduce sudden urges to snack.
Meals that rely on refined options - like white toast with jam or sugary cereals - may give you a quick burst of energy but won’t sustain you, leaving you feeling hungry and low in energy later. Focus on whole foods that nourish and sustain you for longer, such as:
Protein: Eggs, lean chicken, turkey, tofu, fish, yoghurt, cottage cheese, and legumes such as lentils, chickpeas, and beans.
Beneficial fats: Avocado, nuts, seeds, cold-pressed extra virgin olive oil, and oily fish like salmon or mackerel.
Fibre-rich options: Whole grains (like oats, quinoa, or brown rice), vegetables, fruits (especially with the skins on), and legumes.
For example, instead of white toast with jam, try wholegrain toast topped with chunky nut butter, some sliced banana, and a sprinkle of seeds. Or swap out a sugary cereal for overnight oats made with Greek yoghurt, chia seeds, and berries.
5. Hydration Helps (It’s Not Just About Water!)
Dehydration can sometimes be mistaken for hunger, so making sure you’re drinking enough is important. Staying hydrated also supports your energy levels and helps your body function at its best. It doesn’t have to be just plain water - tea and coffee count too and can be enjoyed hot or cold, like iced tea or coffee. Herbal teas can also be enjoyed hot or cold; a fruity flavour like berry makes a refreshing alternative to cordial. Infused water is another great option - try adding ingredients like strawberry and basil, cucumber and mint, or lemon and ginger for a natural flavour boost that also looks really appetising.
6. Pay Attention to Patterns
Notice when binge snacking tends to happen. Is it a certain time of day? Did you skip a meal or not eat enough protein at lunch? Are you running on too little sleep? Becoming aware of these patterns can help you make small changes that lead to big improvements.
Also, take your time with meals - chew thoroughly, pause between bites, and give yourself a chance to properly digest and absorb the nutrients from your food.
7. Rethink Comfort Foods
Sugary snacks can give us a quick dopamine hit, but the energy crash that follows can leave you feeling worse. Instead of reaching for something sweet, try nourishing your body with balanced meals. Once you've taken care of your body, consider other ways to treat yourself or relax, such as:
A warm bubble bath
Watching a favourite film or show
A walk in nature
Curling up with a good book or puzzle
Watching the sun set
8. Keep Moving
Any movement can have a positive impact on your mood and hormones. You don’t need to go all out at it - things like walking, stretching, or whatever feels good can make a real difference. Getting some natural light in the morning and moving can also help improve your sleep and overall energy. Every little bit helps!
9. Promote Restful Sleep
Sleep can be challenging during cancer treatment, and hormonal changes can make it harder, potentially contributing to cravings and overeating. Small adjustments to your routine can help signal to your body that it’s time to wind down and promote better sleep. Everyone’s sleep needs are different, but these gentle tips may help:
Go to bed 30 minutes earlier: A gradual shift can give your body more time to rest.
Limit screen time before bed: Avoid phones, emails, or social media for at least an hour before sleep.
Create a calming routine: Consider activities like reading, journaling, or meditation to help you relax.
Set the mood with soft lighting: Dimmed light helps your body produce melatonin, the hormone that signals it’s time to sleep.
Pay attention to caffeine: Caffeine affects people differently. Some can drink it late without any issues, while others find it disrupts sleep or causes restlessness. If you notice it impacting your sleep, consider switching to non-caffeinated options in the afternoon and evening.
These simple steps support your body’s natural rhythm and promote restful sleep, which can also help manage those hunger signals more effectively.
10. Ways to Manage Stress
Stress and emotions can drive binge snacking, creating a cycle that's tough to break. When you're feeling overwhelmed, consider:
A few minutes of deep breathing or meditation
Stepping outside for fresh air
A call with a friend
You might also find CAN-EMPOWER helpful - a resource designed to support in managing the psychological and emotional challenges of living with cancer. It offers coping techniques and activities tailored to specific areas of interest, such as managing challenging thoughts.
11. Set Your Environment Up for Success
If you find yourself reaching for snacks out of habit rather than hunger, consider keeping them out of sight or less accessible. You could place treats in a higher cupboard or only keep them on hand when you genuinely want them.
12. Satisfying Sweet Treats
If you enjoy something sweet, you can make it a more nourishing choice. There are plenty of options that satisfy your cravings while supporting your body, like:
Swirl stewed fruit with natural yoghurt, and top with nuts and seeds – your own ‘fruit corner’ (rhubarb is a personal favourite!)
Overnight oats
Chia seed pudding
Fruit muffins
Roasted fruit like peaches or nectarines with a dollop of Greek yoghurt
Homemade energy balls or bars
Chocolate bark or frozen yoghurt bark with fruit, nuts, and seeds
Fruit crumble – with oats and nuts
Dates filled with nut butter (great from the freezer!)
13. Rethink Sugar
Sugary drinks can lead to quick energy spikes followed by a crash, without offering real nourishment. Try to limit your intake, and if you do have them, enjoy them with food rather than on their own. Including protein, fats, and fibre with your meal helps slow the release of sugar into your system, reducing those energy highs and lows.
If you’re used to adding sugar to foods like porridge, try reducing the amount gradually. You could also swap it for a sprinkle of cinnamon, a splash of vanilla essence, or some whole fruit for natural sweetness.
Binge Snacking or Overeating During Cancer Treatment
There’s a lot to consider when it comes to managing food choices during cancer treatment, but it doesn’t need to feel overwhelming. I can help break down this advice into simple, personalised goals that work for you. Together, we can create a plan that fits your needs and helps you manage eating habits in a way that feels right for you.
If you’d like tailored nutrition support, please feel free to get in touch.
Email: info@thecancerdietitian.com
Telephone: 020 8064 2865
Appointments: book here
The content provided in this blog is for informational purposes only and should not be considered personalised nutrition, dietetic, or medical advice. Please consult your healthcare team for personalised advice and guidance regarding your specific medical condition or dietary needs.
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