Why Intuitive Eating Is Not All It's Cracked Up To Be

In recent years, intuitive eating has gained tremendous popularity as an anti-diet approach to nutrition. At its core, intuitive eating encourages people to reject diet culture, honour their internal cues, and meet their physical and psychological needs. While this philosophy offers valuable principles that have helped many people heal their relationship with food, it's important to recognise that intuitive eating is not a universal solution for everyone.

At Exhale Psychology Centre, our dietitians understand that nutrition is deeply personal, and what works for one person may not work for another. Here's why not all principles of intuitive eating (or intuitive eating as a whole), despite its merits, might not be the right fit for everyone.

Neurodivergence and Interoception Challenges

Many neurodivergent individuals, including those with autism, ADHD, or sensory processing differences, experience interoception differently. Interoception—the ability to perceive internal bodily sensations like hunger and fullness—can be inconsistent or muted for these individuals.

For someone who struggles to recognise hunger signals until they're overwhelmingly intense, or who may not register fullness cues reliably, the fundamental principle of "eat when you're hungry, stop when you're full" becomes challenging to implement. These individuals may benefit more from:

- structured eating patterns that ensure adequate nutrition without solely relying on internal cues

- Support to recognise what hunger and fullness look like for you - Neuronormativity means that we are often told that hunger must feel a certain way eg your stomach will grumble, but there is truly no right or wrong way to experience hunger

- Explored interoceptive accommodations, these are strategies that can help to support you to eat in a way that meets your body’s needs when interoceptive cues feel absent, muted or inconsistent 

Trauma and PTSD Considerations

Trauma, particularly PTSD, can significantly impact one's relationship with physical sensations. Survivors of trauma may have disconnected from bodily sensations as a protective mechanism, making it difficult to tune into hunger and fullness signals.

Additionally, for those with food insecurity trauma, eating based solely on hunger cues might trigger anxiety about when the next meal will come. In these cases, a more structured approach with gentle guidance from a specialised dietitian can provide the safety and predictability needed for healing.

Recovery from Eating Disorders

While intuitive eating principles are often incorporated into eating disorder recovery, the journey isn't always linear. Many individuals recovering from eating disorders experience disrupted hunger and fullness cues due to:

• Long-term restriction that has dulled natural hunger signals
• Gastroparesis or other digestive issues common in those with eating disorders
• Metabolic changes during recovery that affect appetite regulation
• Anxiety around certain foods that can override physical cues

During active recovery, a more structured approach is often necessary before transitioning to a more intuitive relationship with food. It can be helpful to think of this as being a bit like having a cast on a broken bone, it gives you structure and support whilst your body is healing. It is however possible to incorporate other elements such as rejecting diet thinking, unlearning food rules and beliefs and overcoming food fears. Our dietitians specialise in guiding clients through this process at a pace that feels safe and sustainable.

Food Access and Practical Limitations

Intuitive eating was developed within a context of food privilege that isn't universal. For many, food choices are constrained by:

• Financial limitations that restrict food options
• Food deserts and limited access to diverse, nutritious foods
• Time constraints due to work schedules or caregiving responsibilities
• Executive functioning challenges that make meal planning and preparation difficult

When limited resources must be carefully allocated, eating solely based on what your body craves in the moment may not be practical. In these situations, more structured planning and practical approaches to nutrition can be both necessary and empowering.

Medical Conditions That Require Dietary Management

Some health conditions require specific nutritional approaches that may sometimes override intuitive signals:

• Diabetes management may require consistent carbohydrate timing
• IBS and other digestive disorders might necessitate avoiding certain trigger foods
• Food allergies and intolerances limit food choices regardless of cravings
• Medication side effects that affect appetite or digestion

In these cases, working with a dietitian who can help balance medical needs with psychological well-being is crucial for developing a sustainable approach to nutrition.

Diet Culture Co-opting

Intuitive eating has been co-opted by diet culture which has meant that what it stands for has mutated over time. It is often misunderstood as ‘eat when you're hungry, stop when you are full’, but this isn’t intuitive eating, this is the hunger fullness diet.

Our dietitians recognise that the intuitive eating principles are tools not rules, and there is no such thing as ‘doing intuitive eating wrong’. They also recognize that the intuitive eating approach won’t feel right for everyone and can support you in your journey to finding a less stressful relationship with food. 

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A More Inclusive Approach to Nutrition

Client centered dietetic work involves meeting clients where they are. Our dietitians are trained to:

• Adapt nutrition approaches to individual needs, circumstances, and backgrounds
• Incorporate helpful aspects of intuitive eating while providing structure when needed
• Support clients in developing a relationship with food that honours both physical and mental health
• Recognise that nutrition is not one-size-fits-all, and validate diverse experiences with food

We see value in intuitive eating principles while acknowledging that they exist on a spectrum. Some clients may benefit from a modified approach that includes elements of structure alongside developing internal awareness.

Ready to Find Your Path?

If you've been struggling with intuitive eating or feeling that it doesn't quite fit your needs, you're not alone. Our compassionate team of dietitians specialises in personalised nutrition approaches that honour your unique circumstances and challenges.

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Contact us today to schedule a consultation and discover a nutrition approach that truly works for you.

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