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May 27

Intuitive Eating The Nutrition Source – Harvard University

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What Is It?

Intuitive eating (IE) is not so much a diet plan as an approach to eating based on ones internal needs, whether physical, emotional, or other influencers. When these needs are recognized, they may determine ones food choices. Because the method is based on an individuals needs at one moment in time, it does not focus on specific foods, a calorie level to reach, or even eating at certain times. It has been used as an approach to lose weight as well as a treatment strategy for those with disordered eating patterns. The term intuitive eating was introduced in 1995 as the title of a book authored by registered dietitians Evelyn Tribole and Elyse Resch. However, the concept of eating from an emotional response was described by researchers prior to that date. [1]

IE is the antithesis of restrained eating that demands rigid control. Many commercial diets follow a restrained eating model, with meal plans that include specific foods and/or measured portions. In contrast, IE focuses on body cues such as hunger and fullness, which may be physical hunger and fullness from an empty or filled stomach, or cues caused by emotional or external triggers. IE is flexible, with no restrictions on types of foods to eat, amounts, or specific mealtimes.

IE is sometimes described as this basic concept: learning to eat when hungry and stopping when full. Yet, in our society physical hunger is not the only reason we eat. Our appetites and cravings are continuously stimulated by visual cues (cooking shows, food advertisements), emotional cues (feeling sad, lonely, stressed, bored), olfactory cues (smelling freshly baked bread), or social cues (Sunday family dinners, sharing a restaurant meal with friends). IE seeks to identify the specific cause of the hunger, and to respond with awareness and intention. Eating in response to triggers other than from physiological cues may cause a feeling of lack of self-control, guilt, or self-condemnation. Practicing IE concepts may help to prevent these negative feelings. Intuitive eating encourages self-care and a positive body image.

Weight loss is not a focus of IE. However, eating excess calories can occur from emotional cues, so if one learns to respond appropriately to emotional eating cues, weight loss may follow naturally.

Including these considerations when eating can help to increase appreciation, enjoyment, and understanding of the food.

Intuitive eating often integrates concepts of mindful eating but also considers eating specifically in response to hunger and satiety cues, nurturing a positive body image, addressing non-physiological reasons for hunger, and physical activity. It usually does not involve meditation nor gratitude.

There is a growing body of research on IE. Small, short-term controlled trials or cross-sectional studies using IE concepts have consistently shown benefits for psychological wellbeing (e.g., reduced depression and anxiety; increased body satisfaction, self-acceptance, and quality of life). [3,4] IE interventions have also shown a decrease in certain behaviors such as binge eating and restrained eating/dieting. A limited number of studies have shown improvements in blood pressure and cholesterol. [5] Randomized trials show conflicting results of IE interventions and weight loss or decreased body mass index; some show no weight changes while others show modest weight reductions.

Intuitive eating is an alternative approach that was developed in response to the negative mental and physical health effects caused by traditional diets for weight loss, which involve the deliberate long-term restriction of food. IE allows internal cues to guide ones eating choices and patterns rather than a meal plan or designated rules.

Research has shown that IE can lead to greater psychological wellbeing, increased pleasure when eating, and body satisfaction. However research also shows that permission to eat all foods with no food rules can sometimes lead to unhealthful food choices with more high-calorie palatable foods. Therefore a certain level of restraint and nutrition knowledge may be beneficial when starting an IE plan (if the desired result is to improve overall health and wellness). Still, in the long run, continued dietary restraint increases the risk of ignoring natural physiological signals to eat. Therefore a combination of IE practices with basic nutrition knowledge may lead to more positive outcomes than either approach alone.

It may also be beneficial to use IE strategies to heighten ones awareness of internal cues of not just feeling full versus hungry but to also note how the body feels after eating healthful foods of fruits and vegetables versus highly processed high-calorie snack foods, which may lead to eating patterns that promote wellbeing. [3]

Last reviewed November 2023

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

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Intuitive Eating The Nutrition Source - Harvard University

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