The Key Differences Between Intuitive Eating and Mindful Eating Explained

If you’ve been exploring alternatives to dieting (yeah you!), you’ve probably come across intuitive and mindful eating. While these approaches might seem similar at first glance, they’re actually quite different in their philosophy and practice. Let’s break down what makes each unique. It’s my hope that this will help you not only better understand them, but which approach might be right for you 🙂

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What Is The Difference Between Mindful Eating and Intuitive Eating? (Understanding The Basics)

What is Intuitive Eating?

Intuitive eating is a comprehensive, evidence-based approach developed by registered dietitians Evelyn Tribole and Elyse Resch. At its core, intuitive eating is about rejecting diet culture and rebuilding trust with your body. This non-diet approach encompasses not just how you eat, but how you think about food, your body, and your overall well-being.

Key aspects of intuitive eating include:

Rejecting diet mentality – this means letting go of the false hope that the next diet will be “the one” that finally works. It involves recognizing that diets have failed you, not the other way around. This includes tossing out diet books, unfollowing social media accounts that promote dieting, and challenging the belief that you need to shrink yourself to be worthy.

Honoring your hunger and fullness – learning to listen to your body’s biological signals is crucial. This means eating when you’re hungry (not waiting until you’re starving) and stopping when you’re comfortably full (not stuffed). It’s about trusting that your body knows when it needs fuel and when it’s had enough, just like it knows when to breathe or sleep.

Making peace with all foods – no more “good” or “bad” food labels. This aspect involves giving yourself unconditional permission to eat all foods. When you stop viewing certain foods as forbidden, they lose their power over you. That chocolate cake you’ve been avoiding? Once it’s no longer “off-limits,” you might find you can have a few bites, truly enjoy them, and move on without guilt.

Respecting your body – this means accepting your genetic blueprint and stopping the fight against your natural body size and shape. Just like you can’t make your feet smaller by wanting them to be, you can’t sustainably force your body to be a size it’s not meant to be. This aspect involves treating your body with dignity and meeting its basic needs, regardless of how you feel about its appearance. (Dr. Linda Bacon in Health at Every Size talks about this – it’s known as your body’s weight setpoint.)

Finding joy in movement – rather than exercising to burn calories or punish yourself for eating, this principle encourages you to discover physical activities that genuinely bring you pleasure. Maybe that’s dancing in your kitchen, taking a gentle yoga class, or going for a walk with friends. The focus shifts from “how many calories did I burn?” to “how does this movement make me feel?”

Coping with emotions without using food: while food can provide comfort, it can’t solve your problems or heal emotional pain. It’s all about developing other ways to deal with stress, anxiety, loneliness, boredom, and other emotions.

Challenging the food police: learning to silence the voice in your head that declares you “good” for eating salad and “bad” for eating pizza. This is about recognizing that your worth isn’t determined by what you eat.

Be sure to check out my post: Breaking Free from Diet Culture: A Beginner’s Guide to Intuitive Eating if you want more info about intuitive eating!

What is Mindful Eating?

Mindful eating stems from Buddhist mindfulness practices and focuses on being present and aware during eating experiences. This approach emphasizes paying attention to the eating experience without judgment.

Think of it as meditation with food – it’s about tuning into the present moment and experiencing your meal with all your senses.

Core Components of Mindful Eating

Using All Your Senses

• Sight: Notice the colors and presentation of your food
• Smell: Take time to appreciate the aromas
• Touch: Feel the textures in your mouth
• Sound: Listen to the crunch of fresh vegetables or the sizzle of a hot dish
• Taste: Pay attention to the flavors and how they change as you chew

The first time I did a mindful eating experience it was awkward as f*ck but really eye opening! I was sitting in my therapist’s office and she gave me a single-serve pack of trail mix.

Then she had me use all my senses to experience the food. As I looked at, smelt, played with (touch), listened, and tasted the peanuts, raisins, and M&Ms it felt like the first time I was eating any of the items!

The experience was so different than anything else I had ever experienced with food. It brought a new meaning to food for me – actually enjoying it instead of woofing shit down without even realizing I was eating something!

Eating Without Distractions

• Turning off the TV
• Putting away your phone
• Moving away from your work desk
• Setting aside reading materials
• Creating a designated eating space

While mindful eating can be a powerful tool, it’s more narrowly focused than intuitive eating.

What Is The Difference Between Mindful Eating And Intuitive Eating? 3 Differences

1. Philosophy and Foundation

Intuitive Eating:

• Explicitly anti-diet
• Focuses on healing your relationship with food
• Addresses body image and weight stigma
• Includes principles beyond the eating experience

Mindful Eating:

• Based on mindfulness practices
• Focuses on the present moment
• Primarily concerns the act of eating
• May be incorporated into any eating style, including diets

2. Scope and Practice

Intuitive Eating:

• Comprehensive framework for healing your relationship with food
• Addresses emotional eating
• Includes body acceptance work
• Challenges food rules and diet culture

Mindful Eating:

• Focuses on how to eat
• Emphasizes awareness during meals
• Concentrates on sensory experiences
• May not address broader food relationship issues

3. Goal and Purpose

The primary goals for intuitive and mindful eating differ significantly. Here’s the breakdown for you:

Intuitive Eating aims to:

• Heal your relationship with food
• Reject diet culture
• Build body trust and acceptance
• Create sustainable, peaceful eating habits

Mindful Eating aims to:

• Increase awareness while eating
• Enhance enjoyment of food
• Improve digestion through slower eating
• Reduce distracted eating

Can Intuitive and Mindful Eating Work Together?

Sure – if that works for you! Some people find that mindful eating practices enhance their intuitive eating journey. Mindful eating can be a tool in your intuitive eating toolbox.

You might use mindful eating techniques to help your intuitive eating journey to:

• Better recognize hunger and fullness signals
• Enhance meal satisfaction
• Stay present during eating experiences
• Improve body awareness

Intuitive and Mindful Eating – Which Is Right for You?

This isn’t a one-size fits all answer (is anything ever that easy? lol). You know yourself and your body best. Only you can decide which one works best for you. If I may offer a suggestion, though – if the idea of intuitive eating freaks you out, start with mindful eating. That’s what I had to do.

Having said that…

Consider choosing Intuitive Eating if:

• You’re ready to break free from diet culture
• You want to heal your relationship with food
• You’re dealing with emotional eating
• You’re seeking a comprehensive approach to food freedom

Consider choosing Mindful Eating if:

• You want to focus specifically on eating behaviors
• You’re looking to enhance your eating experience
• You want to reduce distracted eating
• You’re seeking a simpler, more focused approach

Getting Started with Intuitive and Mindful Eating

As I just mentioned above, you have to choose which option is going to be best for you and your specific needs/wants. But no matter which approach you choose, please remember this:

• There’s no “perfect” way to practice either approach
• Progress isn’t linear
• Both approaches require patience and practice
• Professional support can be helpful

While both intuitive eating and mindful eating can support a healthier relationship with food, they serve different purposes. Intuitive eating offers a comprehensive framework for healing your relationship with food and your body, while mindful eating provides specific tools for being present with your eating experiences.

Remember, the best approach is the one that feels right for you and supports your journey toward a peaceful relationship with food!

If you’re interested in the intuitive eating approach, I highly recommend Intuitive Eating – A Revolutionary Anti-Diet Approach book (affiliate link) and The Intuitive Eating Workbook: Ten Principles for Nourishing a Healthy Relationship with Food (affiliate link).

If you’re interested in the mindful eating approach, check out Savor: Mindful Eating, Mindful Life: A Buddhist Guide to Mindful Eating or Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food.