Junk Food Addiction - how it rewires the brain.
Junk food addiction is real
It’s no accident. The food industry spends millions on perfectly engineering foods to give us a dopamine-driven high… which in turn makes it super addictive.
That’s how we get hooked… and stay hooked. That’s why we can crave these foods that are terrible for our health…. and more importantly our children’s health.
The good news? Just like breaking free from any addiction, you can overcome junk food cravings and help your children develop a healthy relationship with food.
In this blog, we’ll dive deep into the science behind junk food addiction, how it affects our brain, why food manufacturers create foods we can’t stop eating, and practical strategies to prevent and overcome it.
The Science Behind Junk Food Addiction
1. Junk Food Hijacks the Brain’s Reward System
• The brain releases dopamine (the “feel-good” neurotransmitter) when we eat.
• Whole foods like fruits and vegetables trigger normal dopamine levels.
• Junk food—high in sugar, fat, and salt—creates an exaggerated dopamine spike.
• Over time, the brain builds tolerance, requiring more junk food to achieve the same “high.”
• This cycle mirrors the effects of drug addiction.
2. Junk Food Rewires Our Cravings
• The more processed food we eat, the less appealing real food becomes.
• Natural flavors (like the sweetness of an apple) start to seem bland.
• Food companies use “bliss point” engineering—the perfect balance of sugar, fat, and salt—to keep us coming back for more.
3. The Role of Food Manufacturers
• They use science to create hyper-palatable foods that override natural satiety signals.
• Textures, colors, and crunch factors are optimized to make food irresistible.
• Additives and artificial flavors enhance cravings.
• Aggressive marketing—especially targeting kids—fuels junk food consumption.
The Impact of Junk Food Addiction on Health
Junk food addiction leads to:
Blood sugar crashes and mood swings - more tantrums and poorer concentration and learning at school.
Increased risk of obesity, diabetes, and heart disease.
Poor gut health and inflammation….increasing our kids’ risk of illness and disease as an adult
Difficulty regulating emotions and low energy levels.
Emotional eating and reliance on food for comfort.
Preventing Junk Food Addiction in Kids
1. Create a Home Environment that Supports Healthy Eating
• Keep ultra-processed foods out of the house or limit their presence.
• Make whole, nutrient-dense foods the easy option.
• Offer balanced meals with protein, fiber, and healthy fats to reduce cravings.
Offer healthy snack platters that include some of their favourite foods but plenty of healthy plant foods. For over 60 healthy snack ideas click HERE
2. Avoid the Forbidden Fruit Mentality
• Don’t label foods as “bad” or “forbidden” (this increases their appeal).
• Instead, focus on how food makes us feel (e.g., “This food helps us feel strong and energised”).-
Allow small treats, but ensure they are an appropriate serve size
3. Encourage Natural Dopamine Boosters
• Outdoor play, movement, sleep, and social time naturally regulate dopamine.
• Reduce screen time, as excess screens also disrupt dopamine balance.
4. Stabilize Blood Sugar & Cravings
• Focus on increasing protein + fibre+ healthy fats to keep blood sugar stable.
• Nut butters, nuts, avocado, hommus, fresh fruit and vegetables are all great additions!
5. Identify Emotional & Habitual Triggers
• Are you/your child eating from stress, boredom, or habit?
• Replace junk food with other coping mechanisms (e.g., a bike ride, walking the dog, board game, fun activity or phone call with a friend!).
6. Meal Planning & Smart Substitutions
• Plan meals/snacks so you’re not caught off guard.
• Find healthier versions of favorite snacks (e.g., homemade popcorn instead of chips).
7. Hydration
• It’s important to make sure they are drinking enough water, as we can all eat when in fact we are thirsty
• When we are dehydrated, we can feel tired, which makes us more likely to desire and eat junk food!
Final Thoughts
Junk food addiction is designed by the food industry—but your family doesn’t have to stay stuck in the cycle. By understanding how junk food affects the brain and using simple strategies to reduce junk food and substitute for healthier options, you can help your children build a healthy relationship with food.
It’s not about perfection—just progress. Start small, and over time, you’ll see huge changes in the way you and your family eat.
Karina :)
Paediatric Dietitian
References:
Junk food consumption and psychological distress in children and adolescents [[click here]]
The association between junk foods consumption and attention deficit hyperactivity disorder in children and adolescents [[click here]]
Food addiction and it’s impact on weight [[click here]]