Diet culture is inescapable in the U.S., with the perceived "value" of thinness being held above all, including one's health.
Many have recognized the rise of "intuitive eating" as a compassionate counter to this toxic outlook. We connected with Holly Dykstra, a registered dietitian, certified intuitive eating counselor, and owner of the nutrition private practice The GR Dietitian, to learn more.
Intuitive eating emphasizes listening to internal hunger cues and our bodies instead of external diet rules and rigid messaging. This non-diet and evidence-based approach to nutrition promotes long-term, sustainable health improvements, and is something that Dykstra explains helps people cultivate a healthier relationship with food and their bodies. And while it's not new (dietitians Evelyn Tribole and Elyse Resch developed the term and framework over two decades ago), the approach is one that's resonating with a number of women.
"Intuitive eating is a personal process of honoring health by listening and responding to the direct messages of the body to meet a person's needs," Dykstra said, noting that intuitive eating is not a diet, and actually strives to go against dieting. "Intuitive eating embraces important nutrition and health principles that can help promote sustainable health improvements and respect for one's own body, regardless of their size. We look more to add helpful modifications to a person's eating habits, behaviors, and thinking patterns around food and body image."
And no, it's not simply "eating whatever you want all the time without worry."
"Once we begin removing the moral value associated with foods, it can really allow people to embrace healthy nutrition concepts," Dykstra said. "Evidence shows that intuitive eaters actually eat more servings of produce daily than non-intuitive eaters!"
A COMPASSIONATE RELATIONSHIP WITH FOOD
Dykstra says there are 10 principles of intuitive eating which work in two main ways.
"Some principles work to improve a person's interoceptive awareness, which is the ability to perceive physical sensations that arise from within the body," she explained. "The other principles work to remove any barriers to interoceptive awareness, like fear with foods or body image distress."
If you're considering embracing intuitive eating, Dykstra encourages starting by considering your relationship with food.
"If your history with food includes strict dieting, or eating in a way in which the sole purpose is to manipulate your body size, you may not have a great relationship with food," she explained, noting how this can make food feel confusing and chaotic. "Exploring this can help open doors to make peace with food, which can allow a more neutral way of embracing beneficial nutrition principles."
FIGHTING DIET CULTURE
Dykstra believes that diet culture takes rational nutrition advice and blows it up to where it's no longer accurate or helpful.
"For example, a diet that encourages 'clean eating' starts out with a goal of eating more whole foods—advice that feels reasonable to me. But then there are a number of rigid rules added that require a lot of time, thought, and energy to maintain ... and it begins to feel confusing and overwhelming," she shared. "What's worse is that someone can begin to develop fears with foods that are not 'clean,' and this can lead to more serious health concerns, like disordered eating. It's difficult to come away from this with the ability to trust your own biological cues or opinions about food!"
Intuitive eating, alternatively, has been shown in studies to have many associated health benefits, including increased wellbeing, improved biomarkers (like blood sugar and cholesterol), and lower risk of disordered eating and eating disorders.
"Intuitive eating and non-diet approaches can also help to improve health behaviors, like increasing physical activity and consuming more fruits and vegetables, and make them sustainable," Dykstra said. "From a personal standpoint, I see so many clients begin to thrive when they stop obsessing about food and weight. It can really allow more enjoyment in their lives and help them work towards the intentions they've had for their lives with more confidence."
THE PROS CAN HELP
While intuitive eating can be an exciting and freeing process, Dykstra emphasizes it's also a learning process.
"I like to tell clients that it's all about progress, never perfection. This can be a difficult concept for some, especially anyone who has tried quick-fix approaches to nutrition in the past," she said.
It can be very helpful to seek the guidance and support of a trained professional.
"My work with clients often consists of me highlighting their progress and reassuring them that they're making huge strides," Dykstra shared. "I also provide structure and curated plans so they feel supported and aware of the next steps. This helps build confidence while they maintain autonomy, and work towards confidence with food and improved body image."
Written by Sarah Suydam, Managing Editor for West Michigan Woman.
This article originally appeared in the Feb/Mar '25 issue of West Michigan Woman.
