What is Intuitive Eating? by Jillian Wagner
Read Time: 3 minutes
In a world filled with fad diets, restrictive eating plans, and an overwhelming amount of advice on what to eat, it’s easy to lose touch with one of the most foundational and important aspects of health: our relationship with food. Intuitive eating is an approach that encourages us to reconnect with our body’s natural hunger and fullness cues. Rather than following external rules about what or how much to eat, intuitive eating is about listening to our bodies and honoring our internal signals.
Where it All Began
Intuitive eating was developed by two Registered Dietitians Evelyn Tribole and Elyse Resch in the 1990s. They created this approach in response to the growing diet culture, recognizing that many people’s relationships with food were becoming increasingly disordered. They aimed to help people build a healthier, more peaceful relationship with food by embracing intuitive, non-diet principles.
The 10 Principles of Intuitive Eating
There are 10 guiding principles of intuitive eating, each designed to help you break free from the cycle of dieting and food rules:
Reject the Diet Mentality: Let go of the idea that there’s a "perfect" diet that will help you lose weight quickly or solve all your health problems. Dieting often leads to a cycle of restriction, bingeing, and guilt. Instead, focus on sustainable changes.
Honor Your Hunger: Learn to recognize when you’re truly hungry and give your body the food it needs. Avoid the urge to restrict yourself, as doing so can lead to intense cravings and overeating later.
Make Peace with Food: Food is not the enemy. Allow yourself to eat what you crave without guilt or shame. When you stop labeling foods as “good” or “bad,” you remove the power they hold over you.
Challenge the Food Police: Challenge the voices in your head that tell you eating certain foods is "bad" or that you need to feel guilty for enjoying food. Learning to silence these voices can help you develop a more positive and balanced relationship with eating.
Discover the Satisfaction Factor: Eating should be an enjoyable experience. When you eat foods that truly satisfy you, you’ll likely find that you need less to feel content.
Feel Your Fullness: Learn to recognize when you’ve had enough to eat. It’s important to eat mindfully, paying attention to how your body feels during and after meals.
Cope with Your Emotions with Kindness: Emotional eating is a common coping mechanism, but it’s important to address the root of your emotions without turning to food. Find other ways to manage stress, anxiety, or sadness, such as talking to a friend or practicing mindfulness.
Respect Your Body: Every body is unique, and there’s no one "ideal" shape or size. Treat your body with kindness and respect, regardless of its size.
Movement – Feel the Difference: Focus on how exercise makes you feel, rather than how it might change your body. Engage in activities that you enjoy and that energize you, rather than those that feel like a chore.
Honor Your Health with Gentle Nutrition: Intuitive eating doesn’t mean ignoring nutrition. Instead, it’s about making food choices that both honor your health and taste good, without being overly restrictive or obsessive.
The Benefits of Intuitive Eating
Research has shown that intuitive eating can have numerous physical and mental health benefits. People who practice intuitive eating tend to have a healthier body image, improved self-esteem, and less anxiety around food. They are also more likely to maintain a stable weight and have a reduced risk of developing eating disorders.
Intuitive eating encourages a more mindful approach to eating, which can help you better enjoy your meals and feel more satisfied. It can also lead to improved digestion and a more balanced, less stressful relationship with food.
How to Start Your Intuitive Eating Journey
If you’re ready to break free from diet culture and start embracing intuitive eating, here are a few tips to get started:
Start by listening to your body. Pay attention to your hunger and fullness cues, and begin to trust them again.
Be patient with yourself. Relearning how to eat intuitively takes time, especially if you’ve been dieting for years. It’s a process of self-discovery and healing.
Seek support if needed. Working with a registered dietitian who specializes in intuitive eating can help you navigate the process and provide guidance along the way.
Intuitive eating is about developing a healthier, more compassionate relationship with food and your body. By tuning into your internal signals and trusting yourself, you can break free from the rules and restrictions of diet culture. This approach not only nurtures your physical well-being but also promotes mental and emotional peace.
Remember, you are the expert on your own body, and intuitive eating empowers you to make choices that honor both your hunger and your health.
Jillian Wagner, MS, RDN, LDN is a Registered Dietitian/Nutritionist. She enjoys working with clients who are tired of the dieting cycle and want to heal their relationship with food. She likes working with clients who are ready to make health-promoting behavior changes to create a healthier lifestyle.