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(Diet) Culture & Society

The term “intuitive eating” has entered the mainstream, and it’s easy to find influencers and self-proclaimed experts on social media touting its benefits. As explained on, say, TikTok, the idea is pretty straightforward: you eat exactly what and how much you feel like eating, listening to your body’s 

 as well as its cravings. But in reality, intuitive eating is much more complex—especially for those who have struggled with an eating disorder. Read on to learn the definition of intuitive eating, its risks and benefits, how it relates to eating disorder recovery, and more.

Often when people learn about intuitive eating for the first time, their response is something like this: “But if I allow myself to eat whatever I want, I’ll just eat donuts and French fries all day.” Indeed, there’s a common fear that without the structure of a diet plan or food rules, eating will start to feel out of control, and you’ll only choose “

.” But while intuitive eating does emphasize giving yourself permission to eat a wide variety of foods, including the fun foods you love, this doesn’t mean saying “screw it” and never eating a fruit or veggie again.

“Intuitive eating is a framework that helps people improve their relationship with food,” says registered dietitian and certified intuitive eating counselor Jen Baswick. “Intuitive eating is all about unlearning and letting go of the external ‘rules’ taught to us by diet culture and re-learning your natural internal cues to let them guide your eating habits.”

Listening to and honoring your body’s cues instead of a diet (or eating disorder voice) is a foundational aspect of intuitive eating, but it’s not simply about eating when you’re hungry and stopping when you’re full—it’s a lot more nuanced than that. “Intuitive eating includes how and why we eat what we eat—preferences, nutrition, access, nervous system and health function—as well as our emotional relationship to food and even how we view physical activity,” shares eating disorder dietitian Tracy Brown, RD.

Developed in the 1990s by dietitians Elyse Resch and Evelyn Tribole, intuitive eating includes 

Giving yourself unconditional permission to eat

Developing healthy coping strategies for emotions

Balancing eating for health and pleasure (AKA “gentle nutrition”)

The risks and benefits of intuitive eating

Intuitive eating is a practice that can have a powerful and positive domino effect in your relationships with food as well as life beyond the plate. In my own practice as a dietitian, I observe clients of all genders, ages, body sizes and diagnoses reaping numerous benefits of intuitive eating, and my colleagues in the space report seeing similar changes.

“Some of the benefits of intuitive eating include fostering more self-compassion, higher self-esteem, and more optimism,” Baswick says. “It’s also associated with a decrease in 

, preoccupation with food, food-related anxiety, and 

.” Research shows associations between intuitive eating and better 

However, intuitive eating can be a risk for people who struggle with eating disorders and try to go all in before they’re ready, or for those who don’t have the right support (like a dietitian and therapist) in place.

“Sometimes, people can jump right into intuitive eating without understanding that as soon as the container of their ‘diet’ is lifted, often big emotions can arise that they aren't prepared for, and a ‘whack-o-mole’ situation can happen,” explains Brown. “Like ‘if I’m not restricting, then I over-exercise.’” There are a number of different ways this might show up, but people should be on alert for compensatory behaviors—like compulsively working out—that arise once the 

For this reason and others, it’s critical that those in eating disorder recovery take baby steps toward intuitive eating. Doing this allows time for organ systems to heal, for the eating disorder voice to quiet, and for a person to become reconnected with their body.

There’s one more risk that merits a mention: the risk of intuitive eating getting warped by the forces of diet culture. I often catch this in my own practice, when intuitive eating starts to morph into a perfectionistic hunger-fullness diet. “The 

 and diet industry has now co-opted the term intuitive eating and uses it in a restrictive way surrounding weight loss, which it is not meant for,” Baswick says.

Who is intuitive eating for (and not for)?

Generally, intuitive eating is meant for every human, since we come out of the womb connected to our hunger and fullness cues. However, diet culture, disordered eating, or eating disorders can often sever our connections to our bodies and require us to re-learn how to get in touch with them through professional support.

“Some people will need guidance as anyone who has struggled with emotional under- or overeating has been disembodied for months or years,” Brown says, “and they’ll likely progress more efficiently and with less guessing and stress with someone offering feedback and a safe relationship.”.

According to Baswick, there are a few populations that may have a harder time practicing intuitive eating, such as those who are food insecure or have food allergies. “Using intuitive eating with populations who may have a more complicated relationship with food is not impossible, but should always be approached on a case-by-case individualized basis.”

Intuitive eating could also be a risk for someone with a metabolic condition, like diabetes or hypertension. “If someone who has diabetes wants to practice intuitive eating, they should get the support of a dietitian to help them understand how to use the principles of intuitive eating while also understanding how to keep their blood sugar managed well,” says Baswick.

Can intuitive eating fit into eating disorder recovery?

 shows a link between using intuitive eating principles on college campuses and improved eating disorder symptoms among students, versus using self-weighing and calorie counting. 

 evaluated an intuitive eating program in an eating disorder treatment center, finding an association with intuitive eating abilities and positive treatment outcomes.

In my clinical opinion, intuitive eating can be successfully and effectively used at any part of the eating disorder recovery process, as long as it's done so consciously and carefully. For example, I’ve had clients who are still 

, disconnected from internal cues, and still need to mechanically eat and follow meal plans closely; however, they can start to learn to practice permission with food (a foundational part of intuitive eating), within the structure of their plans. I’ve also had clients simply start to notice hunger and fullness cues (another critical step in intuitive eating) before and after meals without necessarily letting these cues guide eating habits yet. For clients further along in recovery, we work to move them away from meal plans and into alignment with their bodies.

“I believe that aspects of intuitive eating can be very complementary to eating disorder recovery, especially rejecting the diet mentality, making peace with food, and body respect, to name a few,” adds Baswick.

However, Brown, Baswick and I all agree that honoring hunger and fullness are two of the trickier intuitive treatment principles to follow early on in recovery. “It takes time to develop accurate interoception, or feeling hunger and fullness separated from emotions or trauma body memories,” Brown says. “People can and do get signals back, but accuracy builds as physical, emotional, and mental healing occurs.”

Baswick adds that gastroparesis (slowed stomach motility) and feelings of early fullness despite needing more food (which is common in anorexia) can complicate things. She also points out that the rigid thinking common in eating disorders can make the looser framework of intuitive eating tricky. “One danger is if a patient turns following their hunger and fullness cues into another restrictive pattern to follow,” she says. “This is why it's so important to work with a dietitian that specializes in eating disorder recovery and knows intuitive eating well to support people along their recovery journey.”

Whether you are in eating disorder recovery or are simply working on your relationship to food and body, intuitive eating offers a liberating alternative to the rigid, black-and-white thinking of diet culture and eating disorders. A departure from eating and living with self-control, judgment, and punishment, intuitive eating provides a nuanced, compassionate way of nourishing yourself from an embodied place of self-care, self-trust, and self-respect.

Linardon, Jake et al. “Intuitive eating and its psychological correlates: A meta-analysis.” The International journal of eating disorders vol. 54,7 (2021): 1073-1098. doi:10.1002/eat.23509

Hayashi, Lauren C et al. “Intuitive and mindful eating to improve physiological health parameters: a short narrative review of intervention studies.” Journal of complementary & integrative medicine, 10.1515/jcim-2021-0294. 16 Dec. 2021, doi:10.1515/jcim-2021-0294

Tylka, Tracy L et al. “Intuitive eating is connected to self-reported weight stability in community women and men.” Eating disorders vol. 28,3 (2020): 256-264. doi:10.1080/10640266.2019.1580126

Romano, Kelly A et al. “Helpful or harmful? The comparative value of self-weighing and calorie counting versus intuitive eating on the eating disorder symptomology of college students.” Eating and weight disorders : EWD vol. 23,6 (2018): 841-848. doi:10.1007/s40519-018-0562-6

Richards, P Scott et al. “Can patients with eating disorders learn to eat intuitively? A 2-year pilot study.” Eating disorders vol. 25,2 (2017): 99-113. doi:10.1080/10640266.2017.1279907

What Is Intuitive Eating? (And Can It Fit into Eating Disorder Recovery?)

Athletes are often very disciplined. In addition to practicing for hours every week (or even every day), many spend additional time training or doing other workouts to prepare for the big game or competition. They may also be mindful about what they're eating, particularly before and after their sport, to ensure they can perform and recover properly.

This is all healthy—until it isn't. There's a fine line between being disciplined and adopting a regimen that actually harms health and performance. All too often, 

Camilla Blanton, RD, Lead Registered Dietitian at Equip, explains that undereating is when “there's a mismatch where the energy demands of the sport or activity are not being matched by the athlete's energy intake.” Essentially, it occurs when you're not giving your body the nutrients it needs to function, let alone perform at its best for the sport.

Studies show this tends to be pretty common: according to one meta-analysis, about 

 of athletes have “low energy availability” (another term for undereating). Making things more concerning, although not everyone who underfuels has an eating disorder, athletes in general have 

 of developing an eating disorder compared to their non-athlete peers.

Everyone needs a certain amount of calories and the right balance of nutrients for their body to function day in and day out—and athletes need even more because of all the energy they expend. When athletes undereat, it not only has a negative impact on their physical (and mental) health, but also hurts their athletic performance.

Whether you're an athlete, parent of an athlete, coach, or trainer, it’s important to understand the causes, risks, and solutions to undereating in athletes. Read on to learn why athletes may not realize they're not eating enough, signs and risks of undereating, and how athletes can ensure they're getting balanced nutrition for peak performance.

Why athletes may be undereating without realizing it

In some instances—like in the case of an eating disorder—an athlete might know that they’re not eating enough. But in many cases, athletes are completely unaware that they’re underfueling. There can be a number of reasons for this, including the factors below.

Pressure to maintain a certain body image

No matter the sport, “a lot of the time, the reason for undereating might be cultural messaging from coaches, trainers, and other people of influence,” Blanton says. We know all too well how the media loves to talk when an athlete (or other celebrity) loses or gains weight, and this can cause younger athletes in the same sport to think they need to look a certain way to succeed. Additionally, coaches and trainers might make comments about an athlete's weight, body shape, or something they see them eating. It doesn't matter if the comment is directed at the athlete or one of their peers, if it’s critical or complimentary, or if it’s well-intentioned: the message to look a certain way or eat or not eat certain foods can affect everyone who hears.

Social media and the recent change in name, image, and likeness (NIL) rights for college athletes has heightened body dissatisfaction, Blanton adds. “There's an 

emphasis on leanness and athletic aesthetic

, and you see that image through social media, as far as who's getting deals. And that means you need to have a social presence, which means you constantly need to see images of yourself, which is not helpful.”

“There's a lot of messaging in the athlete world about pushing through. A lot of people hear, 'No pain no gain,'” Blanton says. “It can teach athletes of any age to ignore their body cues.” This may lead them to ignore 

, when their body is trying to say, “We're not getting enough nutrition,” she adds.

Nutrition is highly individualized. Each of us has different needs. Many athletes may simply underestimate how much they need to eat to support their activity level. Part of this may be due to 

 and misinformation from social media, where anyone can claim to be an expert and recommend their eating plan. Additionally, not all trainers are well educated about nutrition, and they may share unhelpful tips.

Appetite suppression after intense workouts

Some athletes may undereat simply because they don't feel hungry after training. Various hormones play a role in hunger and fullness, and research shows that these hormones change after exercise. For example, 

 cause levels of ghrelin (the hormone that causes hunger) to fall and levels of peptide YY and glucagon-like peptide-1 (two hormones that increase fullness) to increase. 

 may have an even greater effect at reducing ghrelin levels, leaving athletes less hungry after harder workouts.

So how can you tell if you, your child, or an athlete you work with may not be getting proper nutrition? “It doesn't take a lot for the body to show physical signs and symptoms of low energy availability,” Blanton says. Watch for the below symptoms of under-fueling in sports—if you notice more than one, it's probably time to talk to a healthcare professional.

Frequent injuries, such as stress fractures

Missing practice or training due to illness

 (in power, endurance, strength, speed, coordination, agility, etc.)

Social withdrawal or avoiding meals with others

Risks of chronic undereating for athletes

Underfueling in athletes can lead to serious long-term risks, which include physical, psychological, and athletic consequences. This is true for athletes who underfuel consistently as well as those who only do it intermittently, like skipping snacks or nutrition after a workout.

 RED-S occurs when someone doesn't eat enough to support their level of everyday and physical activity. In 

 of elite and pre-elite female athletes, 80 percent showed signs of RED-S. These symptoms include a decline in performance, fatigue, injuries, GI problems, and trouble sleeping and concentrating. RED-S can lead to bone loss, delayed growth, dizziness, slowed metabolism, and loss of menstruation.

suppresses the release of gonadotropin-releasing hormone 

(GnRH). This causes the body to produce less luteinizing hormone (LH) and follicle-stimulating hormone (FSH), hormones that regulate reproduction and menstruation.

boosts production of reactive oxygen species

, unstable molecules that can damage cells and impair immune response.

 Constipation and abdominal pain can occur if an athlete is underfueling, due to 

, the process where the body repairs and builds muscle. Since working out damages muscle, this can cause you to lose muscle. You need muscle for athlete performance as well as to support bone health.

 For one, athletes who undereat may not be consuming sufficient calcium, vitamin D, and other nutrients to support bone health. And second, if an athlete loses their period, their body is producing less LH and FSH. These hormones regulate estrogen production, which we need for bone growth. Decreased levels can lead to 

 Because of the effects on muscle and bone, athletes who undereat are 

 of all kinds. They often keep having the same injury, Blanton adds.

 in positive and negative ways. So if you're not eating a varied diet or enough of certain nutrients, it may increase the risk of depression and anxiety.

 “Sports participation doesn't cause eating disorders, but it can be a contributing factor to maintaining eating disorders,” Blanton says. “We see a lot of problematic eating behaviors in athletes.” For example, having strict rules about food and exercise might eventually develop into 

 may set someone up to later binge. At the same time, “athletes are less likely to receive a diagnosis and treatment, even though we know they have a 

,” Blanton adds. This is at least in part because many disordered behaviors—like controlling food intake and exercising obsessively—can seem normal or even “good” in the context of sports.

Practical nutrition and recovery tips for athletes

In a world where we're often being told what not to eat, it can be difficult to figure out what

 eat—especially what to eat more of if you're an athlete. Although each person's needs are unique to their body and their sport, below are some starting guidelines for athletes to avoid underfueling.

You may need to eat more than you think. “A lot of times, athletes are eating three meals plus snacks throughout the day, but their nutritional needs are so high, that's not enough,” says sports dietitian and eating disorder expert 

, MS, RD, CSSD. If you increase exercise duration, frequency, or intensity, you also need additional energy, Blanton adds. Lastly, if you notice any of the symptoms of underfueling listed above, there's a good chance your body is saying it needs more food, she says.

Build a balanced plate for peak performance

Most “diets” advise reducing our intake of certain nutrients, especially carbohydrates. But “we should never cut out food groups, because all of them combined gives our body exactly what it needs to support performance,” Blanton says. “In particular, carbs provide energy, protein supports recovery, and fats help unlock vitamins in certain foods.” So athletes 

 (carbohydrates, proteins, fiber, and healthy fats), ideally at every meal, she says. Also, don't neglect fruits and vegetables, which provide micronutrients that play a role in muscle growth, 

“A lot of athletes think they need supplements, but we want to take a food-first approach because food is synergistic. Different macronutrients work together to help your body unlock other nutrients at times,” Blanton explains. If you find it challenging to get all the nutrition you need from food, see a registered sports dietitian. They can help you see if you could make any changes to your diet first, and if there are still gaps, discuss supplements. “Even if it's just a one-session assessment to get an idea or framework of what your body needs and what that looks like,” it helps, Ostrowe says.

Most athletes require pre- and post-workout nutrition to properly fuel and recover. “In terms of performance and feeling your best regarding endurance and energy for your workout, pre-workout nutrition is important. You'll notice you get a better workout and reduce the risk of injury,” Ostrowe says. “And post-workout nutrition will help your body recover so you're able to perform at your best day after day and prevent injury.”

Understand that recovery is part of training

Recovery is part of training. Rest days help your body recover and tend to 

. In turn, sleep is essential for both physical and mental health. Too little sleep 

increases stress hormones, negatively affects muscle repair, and leads to fatigue

What to do if you’re struggling with undereating as an athlete

Given all the mixed messages athletes can receive about body shape, weight, exercise, and nutrition, it's understandable that so many athletes grapple with undereating at times. If you think or know you're not consuming enough to fuel your activity, consider the following tips to help you give your body and mind the fuel you need to thrive.

It's not always easy to determine if you're undereating. Blanton suggests asking yourself questions about your performance and habits like:

Am I running out of steam or power during my training or workouts?

Do I feel frustrated with my athletic performance?

How am I doing now versus the start of the season?

Do I feel low energy, weak, or tired all the time?

Even if you're honest with yourself, “having the insight and understanding that there's a mismatch between your activity level and your eating can be difficult,” Blanton says. That's where professional help comes in. Seek out a sports dietitian, who can help you navigate your personal nutritional needs. And if you need emotional or psychological support, find a therapist who works with athletes and is knowledgeable about 

Find eating disorder-informed healthcare providers

Athletes who underfuel don't necessarily have eating disorders. However, working with sports dietitians, therapists, and other providers who are eating disorder-informed often leads to better outcomes.

 take the focus off of someone's weight and body size and instead focus on their health and well-being. “We know if we focus on health-promoting behaviors, such as eating enough food to support our sport performance, we will see a positive benefit to one's health,” Blanton says. “On the other hand, seeing a provider who's heavily weight-focused could negatively impact someone, even if weight has never been a concern for them.” This is especially helpful for athletes in weight-centric sports like wrestling or ballet.

A dietitian can help you shift your mindset about food to be more neutral. “

All foods can be included in one's dietary intake

,” Blanton says. “We want to have variety and options for macronutrients.” And although you may have heard the saying “food is fuel,” not everyone finds this helpful. “If food is just fuel, it can create a limiting mindset. Food should also be fun, and fueling should also be fun to some extent and include foods that taste good,” Blanton says. Overall, work toward a place where you can be flexible with your eating and honor what your body desires.

The Equip takeaway: Honoring your energy needs as an athlete

Athletes need proper nutrition to fuel performance and recovery. However, many may be undereating, either because they don’t realize how much they need to eat, because of societal pressures, or because of an eating disorder. “There's a lot out there about what a body should look like for this or that sport, but that doesn't equal performance or how someone will succeed in that sport,” Ostrowe says.

Undereating can negatively impact performance and every system of the body, from the skeletal and immune system to the GI tract, cardiovascular health, 

, and mental health. On the other hand, if athletes forget about a number on the scale or a certain body shape and instead put their focus on consuming a balanced diet, training without overtraining, and giving their bodies time to recover, “they'll have top performance,” Ostrowe says.

If you're struggling with undereating as an athlete, know that help is available. We recommend finding a HAES sports dietitian who also understands eating disorders. You can also take this 

 to assess if you may have an eating disorder. Either way, seek out help now, before your performance and your health suffer.

What are the most common signs of undereating in athletes?

The most common signs of undereating in athletes include more frequent injuries, recurring injuries, fatigue, frequent illnesses, and a plateau or decrease in athletic performance.

What are the risks of undereating in athletes?

The risks of undereating in athletes includes relative energy deficiency in sport (RED-S), a weakened immune system, digestive problems, loss of muscle mass and bone mass, increased risk of injuries and extended recovery times, and the potential to develop depression, anxiety, or an eating disorder.

How can undereating affect athletic performance?

Undereating typically leads to decreased or plateaued athletic performance. This may mean decreased power, endurance, or strength. “If the body doesn't have a reserve of energy, it's going to need to pull that from the body. That means a breakdown of muscle and bone,” Blanton explains. Undereating also means the brain isn't working as well, so skills and rapid movement may be challenging. Lastly, recovery will be slower, so athletes will be sore longer and unable to perform at their best.

What is RED-S, and why should athletes care about it?

Relative energy deficiency in sport happens when a person isn't consuming enough nutrition to support their everyday activity and any additional physical activity. Athletes should care about RED-S because it can lead to impaired sports performance, longer recovery times, increased risk of injury, more frequent illnesses, bone loss, and other serious consequences.

How can athletes ensure they are eating enough?

If someone is concerned they may not be eating enough, working with a registered sports dietitian can help. They can help you understand what nutrients you need, how much you need, how those needs shift based on where you're at in your sports season (for example, pre-season versus before competitions), and what foods work best for you.

How can coaches and trainers support athletes struggling with undereating?

Coaches and trainers can do many things to support athletes struggling with undereating. Here are some practical suggestions:

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Is Your Workout Routine Leading to Undereating? Signs For Athletes to Watch For

Eating disorder recovery can be difficult any time of year, but navigating the holiday season—a time filled with food-centered celebrations—can be especially thorny. Thanksgiving in particular tends to be a challenging day for those struggling to improve their relationship to food or their bodies. In addition to the big meal and any distress that might cause, those working toward recovery might also have to interact with family members or friends who don’t fully understand or know about their recovery journey. Bracing for unsolicited and potentially hurtful comments 

 of an atypical meal can be tough—but there are things you can do to make the day more manageable and continue thriving in recovery.

“Thanksgiving is one of those holidays where disordered eating and thoughts are both prevalent and popular,” says Ally Duvall, Senior Program Development Lead at Equip

When comments around dieting, eating behaviors, or bodies come up, it can be hard to know what to say in the moment, especially when it comes from family members or friends.”

Here are some of the tried-and-true tips that Equip team members have for addressing 

 messaging and triggering comments during Thanksgiving: