Written By: Kristy Maskell, RD
Reviewed By: Aoife McMahon, RD
You might be wondering what are the 10 intuitive eating principles? In a world obsessed with diets, calorie counting and restrictive eating patterns, intuitive eating is a helpful approach to building a healthier and more positive relationship with food and our bodies. Rather than following rigid rules, intuitive eating encourages us to reconnect with our body’s natural signals and find joy in eating again.
Table of Contents
What Is Intuitive Eating?
Intuitive Eating was an approach developed by Registered Dietitians Elyse Resch and Evelyn Tribole1. It encourages us to embrace our inner wisdom when it comes to nourishing ourselves by reconnecting with our body’s signals, trusting our hunger and fullness cues, and ultimately finding pleasure and satisfaction in eating without guilt or shame1.
Can Intuitive Eating Help with Eating Disorders?1
Intuitive eating can play a valuable role in eating disorder recovery but it may not be appropriate in the early stages when medical stability and weight restoration are the primary focus. While intuitive eating offers important tools for healing your relationship with food, it is not a standalone treatment for eating disorders. However, it can complement recovery when introduced at the right time and with professional guidance from a Registered Dietitian who specialises in eating disorders so the principals can be applied safely. Treatment for eating disorders often requires psychological therapy, physical monitoring and a multidisciplinary team approach1. Lets find out; what are the 10 Intuitive Eating Principles?
What are the 10 Intuitive Eating Principles?2
Reject the Diet Culture
Adjust your focus away from weight loss and educate yourself on the harm dieting and restriction can cause by beginning to question whether there’s a kinder way forward.
Honour Your Hunger
Intuitive eating encourages us to recognise and respect our body’s hunger signals so we can build a healthier relationship with food.
Make Peace with Food
Allow yourself to enjoy all types of foods without guilt or shame. By removing the ‘good’ and ‘bad’ labels from food, you’ll begin to rebuild a balanced relationship with all foods and notice the benefits each one brings.
Discover the Satisfaction Factor
Eating what you truly want, in an inviting environment can make meal times more pleasurable and naturally help you feel satisfied both physically and emotionally.
Feel Your Fullness
It can take time to recognise and understand what hunger and fullness feels like but taking time to eat mindfully, free from distractions, chewing your food slowly, and appreciating the tastes and textures can help you to tune into your body’s signals of fullness.
Challenge the Food Police
The ‘food police’ represent the critical inner voice that judges your food choices. Intuitive eating encourages you to challenge and silence this voice which promotes self-compassion and body acceptance.
Cope with Your Emotions With Kindness
Emotional eating is a common response to stress, anxiety, or sadness. Intuitive eating encourages us to acknowledge that food won’t fix distressing feelings by finding alternative ways to cope with challenging emotions.
Respect Your Body
Intuitive eating emphasises body acceptance and self-respect, regardless of your shape or size.
Movement – Feel the Difference
Shift your focus away from exercising for weight loss to moving your body in ways that feel enjoyable and energising. Focus on how you feel rather than the calorie-burning effects of exercise and explore other forms of physical activity that bring you joy.
Honour Your Health – Gentle Nutrition
Intuitive eating encourages us to make food choices that prioritise health and well-being. It is not about rigidly following nutritional rules but rather about balance and moderation!
How Can a Registered Dietitian Help You Eat More Intuitively?
Whether you’re recovering from an eating disorder or you want to feel more at peace around food, we’re here to support you.
At Fresh Approach Nutrition, our Specialist Eating Disorder Dietitians are here to guide you. Book your free discovery call today to take the first step to having a healthier relationship with food. For a first had account of how our dietitians can help you with your relationship with food check out Ava’s story.
References
- Tribole, E. and Resch, E. (2012). Intuitive Eating, 3rd Edition. St. Martin’s Griffin.
- The Original Intuitive Eating Pros. 10 Principals of Intuitive Eating. [Online]. Available: https://www.intuitiveeating.org/about-us/10-principles-of-intuitive-eating/ [Accessed: 14th April 2025].
