Why Intuitive Eating Can Feel Scary and Why That Makes Sense

By: Jordan Secours, Dietetic Intern

Reviewed by: Dina Skaff, Registered Dietitian, Certified Intuitive Eating Counselor

Trying something new can feel scary. For people living with an eating disorder or with disordered eating, this can be especially true when “something new” has to do with food or eating.

Some people eat without thinking much about it. They feel hungry, they eat, and they move on. With an eating disorder, eating can feel overwhelming and hard to understand.  Food comes with many rules, a lot of pressure, and questioning every bite.

Intuitive eating offers a new way to approach food and eating. It encourages slowing down, tuning into body signals, and beginning to rebuild trust. If your first reaction to this idea is fear or anxiety, that makes a lot of sense.  This is especially true if food rules feel safe. Learning to listen to body cues and reconnect with these signals may seem terrifying! Letting go of food rules can feel wrong or scary when living with an eating disorder. Because of this, intuitive eating can be overwhelming or even impossible to imagine at first.

It is important to note that intuitive eating is not for everyone.  It DOES NOT need to be the end goal in every person’s recovery.  For many, it starts with structure and changes slowly over time. If intuitive eating is part of your journey, it takes time, patience, and practice.

What is Intuitive Eating?

Intuitive eating is a way of eating that focuses on paying attention to body signals instead of following strict food rules. Many people have an inner “food police” that tells them what they "should" or "shouldn’t" eat. Intuitive eating guides people to notice that voice and gently question it. It supports making peace with food, being kind to your feelings, and taking care of your body in ways that feel respectful and supportive. Nutrition is still important, but it is handled with balance instead of strict rules. The focus is on giving the body what it needs and slowly learning to trust it. For many people, intuitive eating makes meals, snacks, cooking, and movement feel easier and more enjoyable.

Intuitive eating is also about learning to tune in to the body (called attunement). Learning, or regaining, attunement takes time, especially when living with an eating disorder. For many people working on eating disorder recovery, these signals and cues are no longer accurate.  Support and structure with eating may be essential to ensure they are getting enough nutrition.  This can include following meal plans or other frameworks for their nutrition. It may also incorporate structures around things like activity and movement.  Over time, those supports can help with rebuilding the connections to body cues.  Some can begin to notice when they are hungry or satisfied and may be able to make sure they get enough to eat.

Why Intuitive Eating Can Feel Scary

For many people, rules with food and eating have been around for a long time. These rules dictate what to eat, when to eat, how much is “allowed”, or what kind of movement “should” be done.  Even when these rules aren't helpful, they can still feel familiar and safe.

When food rules are challenged, eating can feel unsteady or overwhelming. Feeling confused does not mean you are doing something wrong. It may mean that you are learning. And that can take time!  It takes practice to adjust to making choices in a new way. Support from a dietitian or health-care team can be helpful during this process.

Fear is common in recovery, especially when you begin introducing foods that were once off-limits. Eating disorder thoughts can become loud, screaming that something is wrong or unsafe. Changing these patterns can feel uncomfortable, even when it is part of healing.

Potential Benefits of Intuitive Eating

Creating more mental space

Intuitive eating is not just about food. When the body gets enough fuel consistently, rules may begin to loosen. The brain can free up some space. It does not need to spend as much time thinking about food. Meals may begin to feel calmer instead of stressful. Over time, this can help you to feel more in touch with your body and more comfortable around food.

Feeling safe around food

As eating becomes more regular, food may feel less scary. There may be less pressure to follow rules or make the “right” choice, so you can have more flexibility with food and eating. This can help build comfort and trust with food, over time.

Managing your feelings

Food can bring up many emotions. Feelings like guilt, worry, or confusion are common when starting to integrate intuitive eating concepts. These feelings make sense and do not need to be ignored. Instead, it is encouraged that these feelings are noticed and treated with kindness. As trust in the body slowly grows, these feelings often become less intense.

Finding What Works Best for You

Intuitive eating does not look the same for everyone. Some people don’t clearly feel their hunger or satiety cues. They may need more structure to get enough nutrition. Meal plans or extra guidance can help to keep them safe and supported. 

Some people move between eating more intuitively and using more structure for their nutrition. Others may always need a plan for nutrition in order to feel steady and nourished. All of these eating styles are acceptable and can support healing.

If you are working towards Intuitive Eating, remember:

• It’s okay if intuitive eating feels scary at first.

• Eating regular meals and snacks can help some people become more attuned to their body's signals.

• Intuitive eating isn’t for everyone, and it does not need to be the goal.

• It’s okay to need help or a plan to meet your nutrition needs.

• Give yourself time to learn and grow.

• Getting support is OKAY.

• You are not alone!

There is no “right” way to recover, only what is most supportive for you.

Are you looking for support with your eating disorder recovery?  Are you considering whether intuitive eating is right for you? Book a call to learn more about how working with a dietitian can help.

Disclaimer: Blog posts are for informational and educational purposes only.  Posts are not considered individual nutrition counselling, or a substitute for medical, nutritional or mental health advice. Consult with your healthcare providers for individualized recommendations.