What is Intuitive Eating? A Guide to the 10 Principles for Food Freedom and Body Trust
In their book Intuitive Eating: A Revolutionary Program That Works, Evelyn Tribole and Elyse Resch note that Intuitive Eating “provides a new way of eating that is ultimately struggle-free and healthy for your mind and body. It is a process that unleashes the shackles of dieting (which can only lead to deprivation, rebellion, and rebound weight gain).” Tribole and Resch see Intuitive Eating as “a dynamic process–integrating attunement of mind, body, and food.” The Intuitive Eating framework focuses on rebuilding a healthy relationship with food, free from dieting rules and weight control pressures. Within this framework, there are 10 core principles designed to help individuals reconnect with their body’s natural hunger, fullness and satisfaction cues. These principles are:
Reject the Diet Mentality: Let go of the idea that weight loss diets are the key to happiness or health, and take a critical look at the negative impacts of diet culture.
Honor Your Hunger: Respond to your biological signals of hunger by eating enough to maintain energy and health, thus avoiding the extremes of bingeing and starvation. Ultimately, a dieting body is a starving body.
Make Peace with Food: Remove moral judgment around food and allow yourself to eat all types of food without guilt or restriction. “When you rigidly limit the amount of food you are allowed to eat, it usually sets you up to crave larger quantities of that very food (Tribole & Resch, 2012).”
Challenge the Food Police: Reject self-critical thoughts and external messages that label food as “good” or “bad”. “The Food Police is the sum of all your dieting and food rules, and gets stronger with each diet (Tribole & Resch, 2012).”
Feel Your Fullness: Learn to recognize and respect your body’s signals of fullness by pausing during meals and working towards eating mindfully.
Discover the Satisfaction Factor: Food can and should be enjoyable! Choose foods that you truly desire and create an enjoyable eating environment. This can help you feel more satisfied.
Cope with Your Emotions Without Using Food: Work on addressing emotional triggers such as stress, boredom, or loneliness through alternative coping mechanisms such as seeking support or engaging in activities. It’s okay to use food to cope at times, but it’s helpful to have a wide range of skills to choose from.
Respect Your Body: Accept your genetic blueprint and body shape, avoiding unrealistic expectations or body-shaming thoughts. There are certain things that we tend to be a little bit better at accepting, such as height or eye color; try looking at body shape through that same lens.
Movement–Feel the Difference: Shift your focus to movement that feels good and is enjoyable, rather than exercising to “burn calories” or lose weight. Use current fitness trends as inspiration, not a rule of law. Don’t like the way your body feels when trying out pilates? Don’t do it! Find something else that you connect to and enjoy. There is value in all kinds of movement.
Honor Your Health with Gentle Nutrition: Make food choices that honor both your taste preferences and your health without obsession or rigid rules.
These principles are aimed at fostering a sustainable, holistic approach to health and well-being, prioritizing self-compassion and body trust over external dieting pressures. For more detailed guidance, check out Evelyn Tribole and Elyse Resch's book Intuitive Eating. If you’d like to explore how these principles apply to your life specifically, reach out to an eating disorder specialized therapist and/or dietitian to get started.
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**The content on this blog is for informational and educational purposes only and is not a substitute for professional therapy, counseling, or medical advice. While I strive to provide valuable insights and resources, the information shared here should not be used as a stand-alone solution for mental health concerns or personal challenges.
If you are experiencing significant emotional distress or mental health issues, please seek the guidance of a licensed therapist or healthcare professional. If you are in crisis, please contact emergency services or a crisis hotline in your area.
Your well-being matters, and professional support can make a meaningful difference.**
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