How to Eat Intuitively with Dietary Restrictions and Have a Positive Relationship with Food
I’ve been there: gut issues, food allergies, chronic illness etc… For any number of reasons there can be circumstances when eating whatever we want, whenever we want is just not possible. However, that does not mean you can’t be an intuitive eater! Read on to see how you can implement intuitive eating in a way that accommodates any necessary dietary restrictions you may have.
1. Eat what you love.
– No, I’m not joking. We all have our favorite foods. If you’ve experienced a diagnosis that prevents you from eating your favorite foods in their conventional form, I have good news for you. In this day and age, there are substitutions for EVERYTHING. Are these substitutes often promoted by and rooted in diet culture? Sure. Can we take advantage of a toxic system in order to achieve food freedom? You bet. It might mean getting a little more creative in the kitchen, or making some of your favorite treats and foods ahead of time, especially if your limitations are more severe. Continuing to eat the foods you enjoy in a way that works for you will prevent your body from thinking you are depriving it not only physically, but emotionally.
2. Limit as little as possible
It’s so important to remember that just because one ingredient (like gluten, for example) might upset your system, does not automatically mean that all the other ingredients/foods associated with it are off limits. Aka: just because you can’t have gluten doesn’t mean you can’t have carbs and need to all of a sudden go “paleo.” That is not going to do your relationship with food any favors.. – It is easy when first adjusting to a diet with limitations to think “what the heck am I supposed to eat now, water???” Also try not to think of all the things you can’t eat, but instead think of all the things you can. By coming up with all the foods you can add into your life, the whole situation will get a lot less overwhelming, and you’re less likely to play into diet culture and create fears around food. Which means again, make sure you’re not cutting out more than you need to. This may prompt you to have to become a little more creative, or try foods you never have before. Think of it as an opportunity to expand your world in the realm of food. That sounds way more exciting, right?
3. Ditch the all-or-nothing
The greatest detriment to a restrictive diet of any kind is the all-or-nothing mindset. If I permanently restricted all the foods my body once reacted negatively to, I would not be in a good place. Bodies are changing constantly. The way we respond to different foods changes constantly. That’s just life. Staying stuck in a particular way of eating solely because you don’t know any different or are afraid to add foods back into your life is what’s getting in the way of your food freedom. Simplifying your way of eating (meaning eating the most foods possible with as little restriction as possible) will make your journey significantly easier. It’s all about prioritizing your mental health which will be your greatest asset in achieving food freedom in the long run. I cannot stress this one enough!
4. Remember you are unique
The fact is, the world of nutrition and dietary theory is still extremely new in the grand scheme of things. A way of eating that works for one person absolutely does not mean it will work for everyone. What works for one person’s chronic illness may look slightly (or drastically) different than another person with that same illness. It is because we are all individuals. By continuing to question and find clarity on what does/doesn’t work for you will help immensely. For me, dealing with my IBS, going on a low-FODMAP diet did absolutely nothing. For others, it’s a game changer. There is no need to go on a restrictive diet that doesn’t work for you just because the experts say so. The moral of this story is to not take anything at face value. Find what works for you and be unapologetic about it, but never hesitate to question even your own beliefs.
The ultimate goal is to restrict yourself as little as possible by eating what you love in a way that works for you and to never settle. The negative effects of dieting do not only come from what we actually put (or don’t put) in our bodies, but also the feelings around what we put in our bodies. When we eat a certain way out of fear, shame, and guilt, there is a huge chance of developing a disordered relationship with food. When we eat a certain way out of love, respect, and the pursuit of satisfaction (emotionally and physically), we can eat intuitively and achieve food freedom.