Maybe you’ve seen the term “intuitive eating” pop up on social media or heard a friend say they’re giving it a try. But what is intuitive eating—and could it actually work for you?
Before we define it, let’s start with what intuitive eating isn’t.
What Intuitive Eating Is Not
1. It’s not the “hunger/fullness diet”
Despite popular belief, intuitive eating isn’t a diet at all. Sure, two of its principles—honor your hunger and feel your fullness—may sound like dieting advice, but they’re not about restriction. They’re about reconnecting with your body’s internal cues, also known as interoception. Diets are rigid and focused on weight loss. Intuitive eating is flexible and centered on healing your relationship with food and your body—this is internal work, not external control.
2. It’s not about mindlessly eating “whatever, whenever”
There’s a common fear: “If I drop all my food rules, I’ll never stop eating.” In reality, intuitive eating isn’t chaos—it’s trust. Yes, some people may experience compensatory eating (a normal response to past restriction), but over time, intuitive eaters find balance. They enjoy all kinds of food and listen to what feels good in their body. It’s about freedom, not abandon.
3. It’s not less healthy than traditional diets
Health is about more than just physical outcomes—it includes emotional, mental, and social well-being. Research shows intuitive eating supports mental health and does not reduce nutritional quality. In fact, it often improves it. Even people managing conditions like diabetes or high cholesterol can practice intuitive eating by incorporating a concept called “gentle nutrition.”
So, What Is Intuitive Eating?
1. It’s a compassionate, body-aware framework
At its core, intuitive eating helps you build a healthier relationship with food, your body, and your mind. It does this by:
Increasing awareness of physical and emotional cues (like hunger, fullness, and stress)
Letting go of external rules and beliefs that disrupt that awareness
2. It’s guided by 10 clear principles
Intuitive eating isn’t just “eat when you’re hungry.” It’s a structured, evidence-based approach built on 10 principles that promote food freedom, self-trust, and body respect. Intuitive eaters:
Rely on hunger and fullness cues (rather than external rules)
Eat for physical—not emotional—reasons most of the time
Give themselves unconditional permission to eat
Learn to trust their bodies again
3. It’s backed by science
There are over 250 studies supporting intuitive eating. Some of the benefits include:
Higher self-esteem and body appreciation
Improved blood sugar regulation
Lower triglycerides
Reduced anxiety and depression
Increased fruit and vegetable intake
And that’s just the start.
Why Try Intuitive Eating?
Here’s something powerful to consider: you were born an intuitive eater.
As babies, we cried when we were hungry and stopped when we were full. We didn’t feel guilty about food. We didn’t judge our bodies. Those patterns and beliefs came later—thanks to a diet culture that promotes shame, control, and disconnection.
Intuitive eating is a return to that original trust. It’s the moment you drop the rope in your tug-of-war with dieting. It’s about ending the cycle of restriction, guilt, and body hate—and choosing respect and connection instead.
Ready to Drop the Rope?
If you’re tired of the diet cycle and looking for a kinder, more sustainable way to care for yourself, intuitive eating may be the path you’ve been searching for.
Haley Golich is a Registered Dietitian, Certified Intuitive Eating Counselor, and the owner of Redefine Health. Contact her today to learn more about 1:1 virtual nutrition counseling.