Trust Your Body: The Benefits of Intuitive Eating
What is Intuitive Eating?
Intuitive eating is a framework that promotes self-care and trust in food and your body. It’s an approach that focuses on eating in response to your natural hunger and fullness signals rather than following external cues such as calorie counting, dieting, or restricting food. Intuitive eating involves paying attention to your body’s needs and desires and honoring them without judgment or guilt. Created by two registered dietitians in 1995, Evelyn Tribole and Elyse Resch, Intuitive Eating has 10 principles to cultivate attunement to the body and remove external disruptors (such as diet culture). Intuitive eating is an evidence-based model that has over 200 studies to date supporting its various benefits for physical, mental, and emotional health.
Benefits of Intuitive Eating
Here are some of the many benefits of intuitive eating, including:
1. Improved Relationship with Food
Intuitive eating promotes a healthy relationship with food by removing the guilt and shame that can come with strict diets or food rules. By listening to your body’s natural cues, you can eat the foods that you enjoy without feeling guilty or restricted. This approach helps to foster a positive relationship with food and reduces the likelihood of disordered eating behaviors. According to a study published in the American Journal of Health Education, intuitive eating is associated with a reduced risk of disordered eating behaviors.
2. Increased Awareness of Hunger and Fullness
Intuitive eating involves tuning in to your body’s hunger and fullness signals. This awareness can help you to better understand your body’s needs and respond accordingly. By eating in response to your natural hunger and fullness cues, you’re more likely to feel satisfied and nourished rather than overeating or undereating.
3. Improved Digestion
Eating in a calm and relaxed state, as promoted by intuitive eating, can improve digestion. When you’re stressed or anxious, your body’s digestive processes can be disrupted. By focusing on mindful eating and paying attention to your body’s cues, you can promote better digestion and reduce digestive discomfort. A study published in the journal Nutrients found that intuitive eating was associated with better gut health, including a healthier microbiome and reduced gut inflammation.
4. Reduced Inflammation
A study published in the journal Nutrients also found that intuitive eating was associated with reduced inflammation. This is because intuitive eating focuses on listening to and honoring one's body, which can lead to a reduction in stress and the release of stress hormones like cortisol. High levels of cortisol can trigger inflammation in the body, which can contribute to chronic diseases such as cardiovascular disease and diabetes. In addition, intuitive eating encourages individuals to avoid restrictive diets, which can cause stress and trigger inflammation.
5. Reduced Stress and Anxiety
Intuitive eating can help to reduce stress and anxiety around food and eating. By removing the pressure to follow strict diets or food rules, you can eat in a more relaxed and enjoyable manner. This approach can help to reduce stress and anxiety around food and promote a more positive relationship with your body. A study published in the Journal of Counseling Psychology found that intuitive eating was associated with lower levels of anxiety and depression in college students.
6. Improved Body Image
Intuitive eating promotes a positive body image by removing the focus on weight loss or dieting. By focusing on self-care and listening to your body’s cues, you can improve your overall well-being and feel more positive about your body. A review of multiple studies on intuitive eating published in the Journal of the Academy of Nutrition and Dietetics found that practicing intuitive eating was associated with improved body image and self-esteem.
7. Lower Risk of Chronic Disease
A review of multiple studies on intuitive eating published in the Journal of Nutrition Education and Behavior found that intuitive eating was associated with improved overall health and a lower risk of chronic diseases, such as heart disease and diabetes.
8. Improved Blood Pressure & Cholesterol
According to a study published in the International Journal of Behavioral Nutrition and Physical Activity, intuitive eating was associated with improved blood pressure in women. According to a study published in the American Journal of Clinical Nutrition, intuitive eating was associated with improved cholesterol levels in adults.
9. Improved Sleep Quality
According to a study published in the International Journal of Behavioral Medicine, intuitive eating was associated with improved sleep quality. One way in which intuitive eating may improve sleep quality is by reducing stress levels. Stress can negatively impact sleep quality and duration, and chronic stress has been linked to sleep disturbances. Intuitive eating can help reduce stress by promoting a non-restrictive approach to food and encouraging individuals to listen to and honor their hunger and fullness cues. This can reduce anxiety and stress related to food and eating habits. In addition, intuitive eating encourages individuals to eat an adequate and balanced diet that includes a variety of foods. A selection of foods plentiful in variety ensures key nutrients that support optimal brain function and can promote restful sleep.
10. Greater Emotional Functioning
In a review of 24 studies that examined the psychosocial effects of intuitive eating on adult women, greater emotional functioning was found. One’s ability to regulate their emotions can be greatly impacted by inadequate intake as well as external influences like diet culture. Intuitive eating creates a more positive relationship between food and body which generates improvement in mental and emotional health overall for a more balanced state of well-being.
Intuitive eating is a powerful tool for improving your relationship with food and your body. By listening to your body’s natural cues, you can eat in a way that feels nourishing and enjoyable without guilt or shame. With practice and patience, you can develop a healthier and more positive relationship with food and your body.
FAQs about Intuitive Eating
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Yes, intuitive eating is suitable for everyone, regardless of age, gender, or body type. It’s a holistic approach to eating that can benefit anyone who wants to develop a healthier relationship with food and their body. However, there are many cases in which structure is initially necessary, specifically in eating disorder recovery.
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Intuitive eating is not focused on intentional weight loss but rather on developing a healthy relationship with food and your body. However, some people may experience unintentional weight loss as a result of practicing intuitive eating when their body naturally arrives at a set point, which may particularly occur if they were previously engaging in disordered eating behaviors.
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Intuitive eating and mindful eating are similar concepts, but they have some differences. Mindful eating involves being present and aware while eating, paying attention to your food and your senses. Intuitive eating, on the other hand, involves paying attention to your body’s hunger and fullness cues, as well as your emotions and thoughts around food.
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The benefits of intuitive eating can vary from person to person and may take some time to fully realize. It’s important to approach intuitive eating as a long-term lifestyle change rather than a quick fix or diet. With patience and persistence, you can develop a healthier relationship with food and your body that lasts a lifetime.