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Insight of the Day: What is the anti-diet trend of intuitive eating? Does it improve gut health?

Intuitive eating is an anti-diet approach that encourages individuals to listen to their body's natural hunger and fullness cues to determine when and how much to eat. This method promotes a healthy relationship with food by rejecting restrictive diets and encouraging mindful eating based on internal signals.

How does it work?

  1. Reject the Diet Mentality: Let go of restrictive diets and rules about food.

  2. Honor Your Hunger: Eat when you are physically hungry, not out of boredom or emotions.

  3. Make Peace with Food: Give yourself unconditional permission to eat all types of foods, without guilt or judgment.

  4. Challenge the Food Police: Ignore external rules about what, when, and how much to eat.

  5. Feel Your Fullness: Stop eating when you are comfortably full, not overly stuffed.

  6. Discover the Satisfaction Factor: Find pleasure in eating and choose foods that you truly enjoy.

  7. Cope with Your Emotions with Kindness: Find alternative ways to deal with emotions besides using food.

  8. Respect Your Body: Appreciate your body for what it can do, not just how it looks.

Does Intuitive Eating Improve Gut Health?

While there isn't direct research specifically linking intuitive eating to improved gut health, the practice may indirectly contribute to a healthier gut microbiome due to the following:

  • Reduced Stress: Intuitive eating helps reduce stress associated with dieting and food restrictions, which can positively impact gut health.

  • Diverse Diet: The emphasis on eating a variety of foods you enjoy may lead to a more diverse diet, supporting a wider range of gut bacteria.

  • Mindful Eating: The practice encourages mindful eating, which can improve digestion and nutrient absorption.

However, it's important to note that gut health is complex and influenced by various factors, including genetics, overall diet, lifestyle, and stress levels. More research is needed to establish a direct link between intuitive eating and gut health.


Intuitive eating is a promising approach to building a healthy relationship with food and your body. While its direct impact on gut health is not yet fully understood, it may offer indirect benefits by reducing stress and promoting a more diverse and mindful eating pattern. If you're considering trying intuitive eating, consult with a registered dietitian or healthcare provider for personalized guidance.

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