Intuitive eating has gained traction as an empowering, anti-diet approach to nutrition, but along with its rise in popularity, plenty of myths and misconceptions have emerged. Some see it as an excuse to eat whatever they want, while others misunderstand its principles entirely. Let’s clear up some of the most common myths surrounding intuitive eating and uncover the truth behind this balanced and sustainable approach to health.
Myth #1: Intuitive Eating Means Eating Junk Food All the Time
One of the biggest misconceptions is that intuitive eating is just an excuse to indulge in pizza, ice cream, and chips without limits. While it’s true that intuitive eating encourages you to make peace with all foods—including those often labeled as “bad”—the goal is to develop a balanced relationship with food, not to rely solely on highly processed options.
In reality, when you give yourself unconditional permission to eat all foods, you remove the “forbidden fruit” effect. Over time, you learn to listen to your body’s cues, and your cravings naturally balance out. You might enjoy a donut one day and genuinely crave a salad the next. Intuitive eating is about tuning in—not zoning out.
Myth #2: Intuitive Eating Means Ignoring Nutrition
Some critics argue that intuitive eating disregards nutrition and encourages people to eat purely for pleasure. However, intuitive eating includes a principle called “Gentle Nutrition”, which emphasizes making food choices that both satisfy and nourish the body.
Instead of rigid rules, intuitive eating promotes a flexible and sustainable approach to nutrition. It encourages people to choose foods that provide energy and essential nutrients while also considering taste and satisfaction. The key is balance—honoring both your body’s needs and your personal enjoyment.
Myth #3: You Should Only Eat When You’re Hungry and Stop When You’re Full
While honoring hunger and fullness is a core aspect of intuitive eating, it’s not a rigid rule. Only eating when you’re hungry and always stopping when you’re full, turns intuitive eating into another diet, and that is the exact opposite of what building attuned eating skills is trying to accomplish. Eating is not just about physical hunger—it’s also about social connection, cultural traditions, and emotional well-being.
For example, enjoying a slice of cake at a birthday party even when you’re not starving is a normal and healthy part of life. Likewise, sometimes you may need to eat before you feel hungry (such as before a long meeting or workout) to support your body’s needs. Intuitive eating is about flexibility, not perfection.
Myth #4: Intuitive Eating Works Instantly
Because intuitive eating encourages a natural approach to eating, many people assume they’ll master it overnight. However, if you’ve been dieting for years or have lost touch with your body’s hunger and fullness signals, it can take time to rebuild that trust.
Healing your relationship with food is a journey, not a quick fix. It involves unlearning diet rules, overcoming fear foods, and practicing self-compassion along the way. Some days will feel easier than others, and that’s completely normal.
Learn more about our Unlearning Diet Culture 101 Group program.
The next cohort starts April 24th 2025!
Myth #5: Intuitive Eating Is Only for People at a Certain Weight
Another common myth is that intuitive eating is only for thin people or that it doesn’t work for those trying to lose weight. But intuitive eating is for everybody—regardless of size, shape, or health status.
Unlike dieting, which focuses on external rules, intuitive eating helps people reconnect with their internal cues and develop a sustainable, healthy relationship with food. While weight changes may happen (some people gain, some lose, and some stay the same), intuitive eating prioritizes well-being over weight.
Final Thoughts: Trusting Your Body, Not Diet Culture
Intuitive eating is not about abandoning health, ignoring nutrition, or indulging endlessly. It’s about breaking free from diet culture, tuning into your body’s needs, and fostering a sustainable, balanced approach to eating. By debunking these common myths, we can shift the conversation away from restriction and toward true food freedom.
Learn more about our Unlearning Diet Culture 101 Group program.
The next cohort starts April 24th 2025!
Have you explored intuitive eating? Interested in learning more and putting it all into practice? The nutrition providers here at Rooted Path Nutrition and Eating Disorders are skilled at supporting clients like yourself build intuitive eating habits and make lasting shifts to their food experience 🍎✨ Reach out today to start your healing journey.