Introduction to intuitive eating

January 26, 2025January 26, 2025 by trinhenderson

What is intuitive eating?
Intuitive eating isn’t always intuitive
3 tips for intuitive eating
- 1. Tune into your hunger and fullness cues
Addressing hunger cues: a global perspective
- 2. Practice eating without distraction
- 3. Honor your cravings without judgement
  - How to determine your moderation level
Bio-individuality and its relationship to food choices

What is intuitive eating?

Intuitive eating is a self-care approach to eating that encourages you to tune into your body’s natural hunger, fullness, and satisfaction cues, rather than relying on external rules or diet restrictions. Also known as the anti-diet approach, intuitive eating promotes a healthy relationship with food by embracing all foods without guilt, rejecting diet culture, and addressing emotional eating with grace and compassion.

The goal is to reconnect with your body’s internal wisdom, fostering trust, balance, and enjoyment in eating while honoring both physical and emotional needs.

Shame has no place in intuitive eating.

Intuitive eating isn’t always intuitive

Intuitive eating doesn’t always feel intuitive. That’s because food and how we eat is more than just what’s on our plate. Our food choices and eating habits are wrapped up in a mindset that has been ingrained in us before we could form words. This includes what we saw our parents and loved ones eat, what we were told was “good” and “bad” for us, what our friends ate and what the media taught us about food. Also, food aversions after being sick and our beliefs about the food industry, shame with certain foods and certain styles of eating being labeled as “civilized” or “barbaric,” etc.

Food is more than what we fill our grocery carts with, it can transport us back to the times in our life when we felt our best, worst, most alive or most ashamed.

I didn’t know anything about intuitive eating when I first started focusing on my nutrition. I was initially told by doctors what to eat based on my celiac diagnosis and then I was told what to eat from Figure Competition coaches who wrote my meal plans. It would be several years and a lot of yo-yoing before I stopped competing and took back control (and learned more about) my eating and what actually helps me feel my best.

This is still a work in progress!

3 tips for intuitive eating

1. Tune into your hunger and fullness cues

When was the last time you felt hungry? Not just feeling like you could eat but a feeling that your stomach was empty and ready for a meal? If you can’t recall that time recently, you may be eating more than your body needs or you may be snacking and not allowing your digestive system to empty and reset.

Start by paying attention to your body’s signals for hunger and fullness.

Before reaching for food, take a moment to assess if you’re genuinely hungry or if other factors (like stress, boredom, or habit) are influencing you. During meals, eat slowly and savor each bite, allowing yourself to feel the textures and flavors. This practice helps you recognize when you’re comfortably full and prevents overeating for a deeper connection with your body’s natural needs.

Addressing hunger cues: a global perspective

The Japanese principle of stopping eating when 80% full is called “Hara Hachi Bu” (腹八分). It originates from the island of Okinawa, where residents have some of the longest life expectancies in the world. The phrase translates to “eat until you are 80% full” and encourages people to practice moderation and mindful eating.

Ayurveda, known as the sister science of yoga, emphasizes eating only as much as the body can comfortably digest. It suggests leaving some space in the stomach – typically dividing it into three parts: one-third food, one-third water, and one-third empty. This promotes smooth digestion and prevents bloating.

2. Practice eating without distraction

Food and entertainment go so well together that most of us aren’t even thinking about distraction-free eating. I admit that I’m not the best at this, especially when I share meals with my husband in front of the tv. But, when I do eat distraction-free, it makes a big difference in my fullness cues, meaning that I don’t eat past feeling full.

I also eat much slower when I focus solely on my meal.

Set aside time to eat without distractions from screens, work, or entertainment. Create a calm environment where you can focus on your plate. Engaging all of your senses while eating helps you become more aware of your food choices, portion sizes, and satisfaction levels. This conscious practice encourages better digestion and allows you to appreciate your food.

Another benefit about eating without distraction is that you can better chew your food. Chewing is important for digestive health. However, you’re more likely to swallow large chunks of food when you’re distracted.

3. Honor your cravings without judgement

Cravings are a natural part of eating and can often provide insight into what your body needs. Instead of labeling foods as “good” or “bad,” allow yourself to enjoy what you crave in moderation. Moderation for me looks different than moderation for you, and that’s ok.

“Cravings are to be indulged in a mindful, appreciative, and savoring manner. And the question, “Am I physically hungry? Is to be used more than ever before.” – Next Steps Worldwide, therapeutic services

How to determine your moderation level

How much of your favorite food gives you enough to satisfy a craving?
What environments turn a small craving into a binge fest? How can you adjust?
Am I craving this from a purely emotional standpoint? If so, what else might help me feel better?

By acknowledging and honoring your cravings, you develop a more balanced approach to eating.

Bio-individuality and its relationship to food choices

Bio-individuality refers to the concept that each person’s body is unique, with different nutritional needs, preferences, and responses to food (in the example of intuitive eating). Factors such as genetics, metabolism, lifestyle, and personal experiences influence how foods affect us all differently. In intuitive eating, understanding your bio-individuality means recognizing that there is no one-size-fits-all approach to nutrition. It encourages you to listen to your body’s unique cues and experiment with different foods to discover what feels best for you.

This blog post cannot begin to describe the full breadth of the choices we make around food; it’s meant to encourage you to get curious about how you fuel your body. I hope you feel inspired to eat in ways that feel best for you and your bio-individuality.