Trust Your Gut: A Fun Dive into the 10 Principles of Intuitive Eating

What if I told you that your body already knows how to eat—and that you can ditch the food rules, calorie counting, and guilt trips, and still take great care of yourself? Sounds like a rebellious act, right? Enter: Intuitive Eating. It’s not a fad, it’s not a diet (in fact, it’s the anti-diet), and it’s definitely not about eating donuts all day (unless that’s what you really want… then hey, no judgment). At its core, Intuitive Eating is about getting back in touch with your body’s natural signals and finding peace with food—for good.

In therapy, we often explore what’s getting in the way of eating intuitively—like long-held beliefs about food, body image concerns, perfectionism, or emotional patterns that make food feel anything but intuitive. We use the 10 principles of Intuitive Eating not as rules, but as guideposts—tools that support healing, curiosity, and self-trust. Whether you’re just starting out or looking to go deeper, therapy is a place to unpack, re-learn, and build a more peaceful relationship with food and your body.

1. Reject the Diet Mentality

Let’s call it what it is: dieting doesn’t work long-term. This principle is about noticing the sneaky ways diet culture shows up in your thoughts—and deciding you’re no longer subscribing.

2. Honor Your Hunger

Your body needs food. Hunger isn’t something to ignore or fear—it’s a biological cue, just like breathing. Responding to it with respect builds trust in your body again.

3. Make Peace with Food

Give yourself unconditional permission to eat. When food isn’t forbidden, it loses its power—and the urge to overeat often fades.

4. Challenge the Food Police

You know that inner voice that says “good food” vs. “bad food”? That’s the food police. Time to tell them you’re no longer interested in their commentary.

5. Discover the Satisfaction Factor

Eating is meant to be enjoyable. When you eat what you really want in a comfortable setting, satisfaction goes up—and cravings tend to chill out.

6. Feel Your Fullness

This isn’t about policing portions—it’s about tuning in. Learn to notice when you’ve had enough, not because you “should” stop, but because your body is saying “that’s good.”

7. Cope with Your Emotions with Kindness

Food can be comforting—but it’s not the only tool in your emotional toolbox. This principle invites you to explore other ways to care for yourself when feelings run high.

8. Respect Your Body

All bodies deserve dignity and care—regardless of size. You can’t reject diet culture and still treat your body like a project to be fixed.

9. Movement—Feel the Difference

Shift the focus from burning calories to feeling good. Move in ways that bring energy, joy, or even calm—not obligation or punishment.

10. Honor Your Health—Gentle Nutrition

This one’s often misunderstood. Yes, nutrition matters—but it’s just one piece of the puzzle. Choose foods that both nourish your body and satisfy your taste buds.

Let’s build peace with your plate and your body.