Food is not My Master

Last year on July 4th, I realized that I struggle with gluttony. For lunch, I ate a double cheese smash burger, hot dogs, and baked beans. At an afternoon get-together, I had a few turkey bratwursts, some more hot dogs, and multiple plates of potato chips and desserts. Later that evening, we went to watch fireworks with friends, and I downed a few slices of pizza and some cheese sticks. I finished the night off with cookie dough and two pieces of buttered toast before going to sleep.

I realized then that gluttony wasn't just a bad habit—it was a legitimate sin struggle. While it isn’t a sin to enjoy a cookie or a dessert, an obsession with food and a pattern of binging for days on end is evidence of a deeper spiritual struggle. The physical toll of yo-yo dieting, weight gain, and low energy finally forced me to seek God’s help, search the Scriptures, and research healthier ways to live. Romans 8:13 reminded me that “if you live according to the flesh you will die, but if by the Spirit you put to death the deeds of the body, you will live.”

A Mindset Shift

After some time in prayer and journaling, my mindset toward food shifted significantly. I came to the conclusion that I had been looking at food all wrong. My previous mindset was troubling. I wanted to be able to eat anything and everything without consequence, just like I did in my teens and twenties. But at thirty-six, reality set in: I cannot eat that way, and more importantly, I shouldn’t want to.

My urge to endlessly consume junk food stemmed from two places: a sinful attitude toward food and ADHD-driven dopamine seeking. My flesh simply wanted whatever looked and tasted good in whatever quantity I could get my hands on. If I could’ve drunk three milkshakes a day and kept my weight at 180, I would’ve done it.

My new mindset is simple and more biblical. I eat in a way that both honors God and benefits my health today and tomorrow. I am becoming a person who eats real food as often as I am able. When I open the fridge or pantry door, I ask myself if the choice I’m making will help me feel and look better six months down the road or if it’s just going to hurt me in the future. Instead of mindlessly eating for a moment of cheap pleasure, I aim to eat in a way that honors God and refuses to fuel the desires of my flesh.

This mindset didn’t come from my own strength. I’ve tried that dozens of times and failed every time. Willpower isn’t enough to take down deep-seated struggles like food addiction and gluttony because killing sin requires the power of the Holy Spirit. The fight against gluttony is a gospel-driven effort, and we need to continually run back to the cross of Christ. We need the wisdom of Christ to know what to eat and how to eat. We need the forgiving, transforming grace when fall back into the trap of gluttony. We need the power of Christ to keep pressing forward

Practical Changes

Practically, I’m learning to choose whole foods ninety percent to ninety-five percent of the time. I’ve found that ultra-processed junk food fuels my gluttony more than anything else. It’s much easier to eat my way to the bottom of a bag of chips or cookies than it is to devour a bag of baby carrots or a container of strawberries. Real foods are naturally more satiating and nutrient-dense. They also have a much smaller impact on my blood sugar than the sugary, salty snacks that come packaged in boxes. While I still use some processed items like barbecue sauce or protein shakes on a regular basis, the bulk of my intake now consists of whole ingredients.

To stay on track, I also plan my food as often as possible. This is time-consuming, especially for my ADHD brain, but it makes a massive difference. Instead of eating randomly or grabbing whatever I’m craving in the moment, I plan my meals in advance. Since I have children at home, it’s not feasible to get rid of all the processed food from my pantry. Planning my meals allows me to avoid the endless snacking and weekend binges that have plagued me over the years.

Another major part of my daily strategy is prioritizing protein at every single meal. I’ve learned that when I start my day with heavy carbs, I crave carbs and sweets all day long. Now, I start with eggs, meat, or a protein shake. Lunch and dinner usually consist of lean meat like chicken breast or ground beef paired with plenty of vegetables and a controlled portion of starch for satiety. For snacks, I stick to high-protein options like Greek yogurt with berries, beef sticks, or pistachios.

To fight off decision fatigue, I try to keep my meal planning simple. I usually eat a similar breakfast every morning, which is quick and easy to prepare. I buy my meats and frozen veggies in bulk from Sam’s Club and cook extra to take for lunch the next day. Having these "grab-and-go" healthy options is a lifesaver for those ADHD mornings when I’ve hit the snooze button one too many times and need to get out the door quickly.

Finally, I’m learning that it is okay to say both yes and no. Saying yes to an occasional treat allows me to avoid a restrictive "diet mode" that leads to overeating later. Battling yo-yo dieting over the years taught me that certain foods were bad, which created a cycle where I would restrict myself until I eventually gave up and overindulged on forbidden food for weeks. I’m also allowed to say no to foods that don't move me toward a healthy life without the need to feel bad or make excuses. In the past, I felt it was rude to turn down a dessert or bring my own food. But I’ve learned that I don't have to justify myself. I can simply say, "No thanks," and move on. This is freeing.

Glorify God In Your Body

If you are a Christian fighting the sin of gluttony, I want to leave you with the encouragement found in Romans 6. We are told to consider ourselves dead to sin. When it comes to food, we are no longer slaves. Food and our appetites are not our masters. We can pursue the glory of God in the way we eat and find true freedom in the discipline of choosing good food most of the time.

Fighting gluttony is not merely about aesthetics. Even if we don’t lose significant amounts of weight or build Instagram-worthy physiques, we should still kill the sin of gluttony. By the grace of God, we can fight chronic disease, remain energized for kingdom work, and be a strong Christian witness to our believing and unbelieving neighbors. We have been bought with a price, so we should glorify God in our bodies (1 Cor. 6:20). Eat well, brothers and sisters!