How does intuitive eating work?

According to the research, IE works by promoting body appreciation and respect for body diversity. IE encourages a shift from self-criticism to heightened self-esteem, self-compassion, and body acceptance. This process enhances body-image flexibility (the ability to manage body-related thoughts and feelings without impulsive action) and reduces body dissatisfaction. As a consequence, the drive to diet for specific goals (e.g., weight loss) diminishes, rigid restraints lessen, and unconditional permission to eat grows. IE also works by training people’s interoceptive awareness (attunement to internal cues) and uses emotional regulation strategies to promote eating based on physical needs, rather than emotional needs, which leads to decreased symptoms of anxiety and depression.^[1][2]

Furthermore, the IE approach does not impose the requirement to eat specific foods that are deemed healthy (e.g., fruits, vegetables, fish). Instead, it provides nutritional education, support, and guidance regarding the health benefits of trying out new foods and encourages the practice of gentle nutrition. This incorporates nutrition knowledge with experience based on how foods make people feel both physically and emotionally.^[3]