Five Steps to Decrease Food Anxiety

Intuitive Eating Principle #3: "Making Peace with Food"

In a society filled with strict diets and food rules, eating can often feel overwhelming and unnatural. Intuitive eating offers a refreshing approach, encouraging us to reconnect with our natural ability to nourish our bodies. Among its ten principles, Principle #3: "Making Peace with Food" plays a vital role in reshaping our relationship with food. Yet, many find this principle difficult to understand and put into practice. In this post, we will explore what it means to make peace with food and how to liberate ourselves from the constraints of dieting and guilt.

The autonomy threat

When we impose restrictions on our eating, we often want the very foods we try to eliminate from our lives. It is similar to telling a child not to touch a brightly colored toy. The moment something is deemed off-limits, our curiosity and desire for it intensify.

For example, studies show that people on short term restricted diets reported cravings for forbidden foods significantly increase. Allowing ourselves the freedom to make choices around food can significantly alter our mindset. This personal agency helps us form a healthy relationship with eating and our bodies. Instead of following complicated rules, embracing the freedom to choose promotes a sense of independence and satisfaction in our meals.

The Cycle of Guilt and Desire

When we categorize foods as "good" or "bad," we elevate the forbidden items, creating a push-pull effect. This cycle leads us to crave what we attempt to avoid, often resulting in guilt and frustration whenever we indulge. Research indicates that over 50% of individuals who strictly limit their food intake experience episodes of binge eating.

The struggle against these urges can lead to moments of rebellion, where we overindulge in the very foods we think we should avoid. This rebellion tends to reinforce our food rules, trapping us in a vicious cycle of restriction and food guilt/stress.

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Recognizing Restrained Eating

Restrained eating fundamentally disrupts our body's natural hunger and fullness cues. Over time, ignoring our signals can leave us confused about when to eat and when to stop. This reliance on external rules often manifests in compulsive eating habits.

For example, individuals practicing restrained eating tend to report diminishing hunger cue sensitivity (hard to tell when they are meal hungry), but increased strength in specific food cravings and primal hunger feelings at night. Recognizing that hunger is a natural and vital signal encourages us to listen to our bodies instead of repressing our needs.

Practical Steps to Make Peace with Food

1. Give Yourself Permission

Start by allowing yourself to eat without feelings of guilt. Acknowledge your cravings and observe what your body desires. By removing restrictions, you create the space for a balanced relationship with food.

2. Reconnect with Your Hunger Cues

Practice listening to your body's hunger and fullness signals. A useful technique is to keep a journal where you note when you feel hungry or satisfied, along with the foods that truly nourish you.

3. Challenge Food Rules

Assess any food rules you may have imposed on yourself. For example, if you label chocolate as "bad," consider reframing your mindset to accept that enjoying chocolate is part of a full, happy life and body.

4. Focus on the Experience of Eating

Take time to enjoy meals as an enriching experience rather than a mere obligation. Engage your senses—notice the colors, textures, and flavors. Eating slowly allows you to appreciate each bite and the nourishment it provides.

5. Seek Support

Connecting with others or professionals knowledgeable in intuitive eating can be incredibly helpful. Consider joining groups or finding a nutrition therapist experienced in food relationships for guidance and encouragement (I'd love to help!).

The Importance of Food Freedom

At its core, making peace with food revolves around embracing food freedom. This means allowing yourself to enjoy food without guilt or anxiety. Research suggests that individuals practicing intuitive eating report a significant increase in overall satisfaction with their meals, improvements in psychological health, a greater sense of well-being, and improved body image and overall health parameters.

This journey can be challenging though, as it takes time to find safety in our nervous system with feared foods, so it's essential to practice self-kindness. Remember, intuitive eating is a continual, dynamic process. Seeking help as you navigate this journey allows you to be truly seen by a compassionate other, and empathy helps release shame.

Embracing a Healthier Relationship with Food

As you work towards mastering intuitive eating, particularly the principle of "Making Peace with Food," practice compassion and patience. Shift your focus from restrictions to celebrating food's role in your life which will nourish both body and soul.

By recognizing and dismantling the psychological traps of restriction, you can reclaim your autonomy and foster enjoyment in every meal. Embrace the empowering journey of intuitive eating, allowing yourself—and your food—the freedom it deserves.

Considering making peace with food? Check out our LIBERATE program. We offer free 15-minute discovery calls for our virtual nutrition coaching sessions. Sign up today!

With warmth and compassion xox

Joanna