Intuitive Eating: Debunking Myths and Getting Real About What It Actually Means
Let’s talk about something that’s been around for a while but still gets a bad rap: intuitive eating. You’ve probably heard the term tossed around- maybe you’ve associated it with a diet that glorifies just eating ‘junk food’. But here’s the deal: intuitive eating is not just about eating whatever you want, whenever you want. It’s so much more than that; frankly, it’s also often misunderstood.
As an eating disorder dietitian, I’ve spent some time helping people understand their relationships with food. So let’s clear up some of the myths and misconceptions about intuitive eating once and for all!
Myth 1: “Intuitive Eating Means You Can Eat Whatever You Want, All the Time”
Ah, a classic. My favorite misconception. It’s easy to assume that intuitive eating is some kind of permission slip to binge on pizza and cookies 24/7. But no, intuitive eating is not a free-for-all… unfortunately.
Intuitive eating is a practice that was created in 1995 by two dietitians, Evelyn Tribole and Elyse Resch. The practice includes 10 principles, all of which can examined here. To summarize, the principles work together by guiding you to connect with the physical sensations in your body, so we can address both your biological and psychological needs. This involves eliminating the barriers and distractions to this connection, which often stem from the mind through rules, beliefs, and thoughts. Basically, helping you tune into how your body feels so you can take care of both your physical and emotional needs. While also working on getting rid of the thoughts and rules that make it harder to listen to your body.
It’s not about indulging in your favorite foods until you feel stuffed to the brim. That’s called mindless eating, and it’s not the goal here. Intuitive eating is about making peace with food and your decisions surrounding meal or snack time. There’s no pass or fail in this process, so you can’t really 'blow it.' It’s all about exploring yourself and understanding what your mind and body need. You don’t need to count anything- no calories, carbs, points, or macros
Myth 2: “Intuitive Eating Is Just for People Who Don’t Have Food Issues”
If you’ve spent years battling with dieting, food rules, or disordered eating, intuitive eating can feel like a foreign concept. But guess what? Intuitive eating is especially for you. If you’re recovering from an eating disorder or have a history of chronic dieting, this approach helps you break free from the cycle of restriction, guilt, and shame that often accompanies food.
Here’s the truth: intuitive eating is a process of relearning how to listen to your body. If you’ve been ignoring or mistrusting your hunger and fullness cues, it might take time. But the goal is to rebuild a healthy relationship with food, one where you can honor your body’s signals without being shackled by rigid rules.
Myth 3: “Intuitive Eating Means You Have to Stop Caring About Health”
This one is a biggie. Some people assume that if you’re practicing intuitive eating, you just throw all health concerns out the window and go wild. “Why care about vegetables when I can eat cupcakes all day?”
But that’s not the point. Intuitive eating doesn’t ignore your health—it’s about finding a balance. Yes, you can absolutely enjoy that slice of pizza, but it doesn’t mean you have to live on pizza alone. Intuitive eating encourages you to nourish your body in a way that feels good for you—mind, body, and soul. You can still enjoy all the foods you love, but you also listen to your body when it says it needs something different (Perhaps a salad?).
sorry I couldn’t help myself.
Myth 4: “Intuitive Eating Leads to Weight Gain”
Okay, this is where things get tricky because diet culture has programmed us to associate weight loss with health, and weight gain with failure. But the truth is, intuitive eating doesn’t guarantee any specific weight outcome—and that’s actually a good thing.
When you stop dieting and start listening to your body, the focus shifts from numbers on a scale to how you feel physically and mentally. Some people might find that their weight stabilizes at a level that feels good for them, while others might experience changes. But the point is that your health isn’t defined by your weight—and intuitive eating focuses on honoring your body, not fitting into a certain body type.
Myth 5: “Intuitive Eating Is Just for People Who Are Already ‘Healthy’”
This one ties into the idea that only people with “good” habits can practice intuitive eating. But the truth is, intuitive eating is about rebuilding your relationship with food, regardless of your past eating habits. It’s for everyone—whether you’ve spent years dieting or have been so disconnected from your body that you forgot what hunger feels like.
Intuitive eating meets you where you are and helps you learn to trust your body, no matter your history. It doesn’t matter if you’ve never “eaten healthy” a day in your life. It’s a process of learning what works for your body—now, in the present.
Myth 6: “Intuitive Eating is Just a Fad”
We’ve all seen the trends come and go. From juice cleanses to keto, the world of wellness is full of quick fixes that promise instant results. But intuitive eating isn’t a fad. It’s a long-term practice that’s built on science, including research on how our bodies naturally regulate hunger and fullness.
Myth 7: “You Have to Stop Eating ‘Unhealthy’ Foods to Practice Intuitive Eating”
We live in a world where food is often labeled as “good” or “bad,” and unfortunately, that’s spilled over into how we approach eating. Intuitive eating says: forget the labels.
It’s about eating what satisfies you, and not placing moral value on food. A cookie is not “bad” and a salad is not “good”—they’re just food. The goal is to eat in a way that supports both your physical and mental well-being, rather than rigidly following some arbitrary set of rules. So if you want that cookie, have it! But if you’re craving something else, go for it. Emotional hunger is real. It’s your body reaching for comfort in that moment. So don’t beat yourself up if you have a bad day and find yourself reaching for a few cookies.
The Takeaway: Intuitive Eating Is About Trust, Not Rules
So, here’s the bottom line: intuitive eating is not about eating whatever you want, all the time, and it’s definitely not about ignoring your health. It’s about rebuilding trust with your body, allowing yourself the freedom to eat without guilt, and finding a balance that works for you.
If you’ve spent years battling food rules, this approach might feel a little strange at first. But trust me—it’s worth it. Because at the end of the day, intuitive eating feels like freedom. And yes, there’s still room for pizza. But there’s also room for kale, if that’s what you’re into... The beauty of intuitive eating is that it’s all about what works for you, not anyone else.
See ya next time! Xoxo Kristin
