Intuitive Eating in Eating Disorder Recovery

Intuitive Eating is an approach developed by Evelyn Tribole, MS, RDN, CEDRD-S and Elyse Resch, MS, RDN, CEDRD-S to help people heal from the side effects of chronic dieting and diet culture. For this reason, Intuitive Eating can be a useful approach for those in recovery from an eating disorder.

It is important to note that while the “end goal” in eating disorder recovery is often to return to intuitive eating, it is not the first step in recovery for many. For those whose sense of hunger and fullness have been altered due to their disordered eating and for those who are working towards weight restoration, structured meal plans where mechanical eating is practiced is important in order to restore hunger cues and weight.

This is why working with a dietitian who specializes in eating disorders is so important. They can support you in creating an individualized plan that will help you return to Intuitive Eating.

Research on Intuitive Eating has shown the following outcomes, which can benefit those in recovery from an eating disorder: 2-8

Intuitive Eaters have lower:

• Internalized cultural thin ideal
• Triglycerides
• Disordered eating
• Emotional eating
• Self-silencing

Intuitive Eaters have higher:

• Self-esteem
• Wellbeing and optimism
• Intake of food variety
• Body acceptance
• HDL or good cholesterol
• Interoceptive awareness
• Pleasure with eating
• Proactive coping
• Psychological hardiness

What is Intuitive Eating in Eating Disorder Recovery?

Intuitive eating is not a “diet” — that is, intuitive eating is not a tool for weight loss or gain — nor is it a “lifestyle change.” If you hear “intuitive eating” being used in this context, then it not the authentic Intuitive Eating approach that is referred to here. The wellness industry has co-opted the term “Intuitive Eating” and, as such, its use has boomed in recent years.

For this reason, it’s important to vet any resources, agencies, or individuals (including recovery professionals) you work with to ensure that the “Intuitive Eating” they subscribe to is that which is referred to here — the work of Evelyn Tribole, MS, RDN, CEDRD-S, and Elyse Resch, MS, RDN, CEDRD-S.

An intuitive eater is defined as a person who “makes food choices without experiencing guilt or an ethical dilemma, honors hunger, respects fullness, and enjoys the pleasure of eating.” The process of intuitive eating is flexible, not rigid. 1, 2, 9

More than this, Intuitive Eating consists of ten principles that work in concert with one another. They include: 1, 9

1. Reject the Diet Mentality
2. Honor Your Hunger
3. Make Peace with Food
4. Challenge the Food Police
5. Respect Your Fullness
6. Discover the Satisfaction Factor
7. Honor Your Feelings Without Using Food
8. Respect Your Body
9. Exercise – Feel the Difference
10. Honor Your Health – Gentle Nutrition

Fully embracing Intuitive Eating means understanding and utilizing each principle. It is also important to recognize that these ten principles are not rules. To learn more about these principles, I recommend going straight to the source and reading the Intuitive Eating book and workbook. 1, 2, 9

Utilizing these ten principles, one can exit the disorder eating cycle and return to their own internal wisdom. As those in recovery actively practice Intuitive Eating, they can work towards full freedom from their eating disorder.

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Sources:

[1] Tribole, E. & E. Resch. (2012). Intuitive Eating, 3rd edition. New York, NY: St. Martin’s Press.
[2] Be Nourished. What is Intuitive Eating? Retrieved from https://benourished.org/intuitive-eating/ on Feb 12, 2019.
[3] Bruce, L. J., & Ricciardelli, L. A. (2016). A systematic review of the psychosocial correlates of intuitive eating among adult women. Appetite, 96, 454-472. doi:10.1016 j.appet.2015.10.012
[41] Clifford, D., Ozier, A., Bundros, J., Moore, J., Kreiser, A., & Morris, M. N. (2015). Impact of Non-Diet Approaches on Attitudes, Behaviors, and Health Outcomes: A Systematic Review. Journal of Nutrition Education and Behavior, 47(2). doi:10.1016/j.jneb.2014.12.002
[5] Dyke, N. V., & Drinkwater, E. J. (2013). Review Article Relationships between intuitive eating and health indicators: Literature review. Public Health Nutrition, 17(08), 1757-1766. doi:10.1017/s1368980013002139
[6] Schaefer, J. T., & Magnuson, A. B. (2014). A Review of Interventions that Promote Eating by Internal Cues. Journal of the Academy of Nutrition and Dietetics, 114(5), 734-760. doi:10.1016/j.jand.2013.12.024
[7] Tylka, T. L., Annunziato, R. A., Burgard, D., Daníelsdóttir, S., Shuman, E., Davis, C., & Calogero, R. M. (2014). The Weight-Inclusive versus Weight-Normative Approach to Health: Evaluating the Evidence for Prioritizing Well-Being over Weight Loss. Journal of Obesity, 2014, 1-18. DOI:10.1155/2014/983495
[8] Warren, J. M., Smith, N., & Ashwell, M. (2017). A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviours: Effectiveness and associated potential mechanisms. Nutrition Research Reviews, 30(02), 272-283.doi:10.1017/s0954422417000154
[9] Tribole, E. & Resch, E. (2017). The Intuitive Eating Workbook. New Harbinger Publications.

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About the Author:

Chelsea Fielder-Jenks is a Licensed Professional Counselor in private practice in Austin, Texas. Chelsea works with individuals, families, and groups primarily from a Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) framework.

She has extensive experience working with adolescents, families, and adults who struggle with eating, substance use, and various co-occurring mental health disorders. You can learn more about Chelsea and her private practice at ThriveCounselingAustin.com.

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The opinions and views of our guest contributors are shared to provide a broad perspective on eating disorders. These are not necessarily the views of Eating Disorder Hope, but an effort to offer a discussion of various issues by different concerned individuals.

We at Eating Disorder Hope understand that eating disorders result from a combination of environmental and genetic factors. If you or a loved one are suffering from an eating disorder, please know that there is hope for you, and seek immediate professional help.

Published February 27, 2020, on EatingDisorderHope.com
Reviewed & Approved on February 27, 2020, by Jacquelyn Ekern MS, LPC