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Intuitive Eating, 4th Edition Paperback – June 23, 2020

4.6 4.6 out of 5 stars 5,477 ratings

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Make peace with food.
Free yourself from chronic dieting forever.
Rediscover the pleasures of eating.

The go-to resource––now fully revised and updated––for building a healthy body image and making peace with food, once and for all.


When it was first published,
Intuitive Eating was revolutionary in its anti-dieting approach. The authors, both prominent health professionals in the field of nutrition and eating disorders, urge readers to embrace the goal of developing body positivity and reconnecting with one’s internal wisdom about eating―to unlearn everything they were taught about calorie-counting and other aspects of diet culture and to learn about the harm of weight stigma. Today, their message is more relevant and pressing than ever. With this updated edition of the classic bestseller, Evelyn Tribole and Elyse Resch teach readers how to:

• Follow the ten principles of
Intuitive Eating to achieve a new and trusting relationship with food
• Fight against diet culture and reject diet mentality forever
• Find satisfaction in their food choices
• Exercise kindness toward their feelings, their bodies, and themselves
• Prevent or heal the wounds of an eating disorder
• Respect their bodies and make peace with food―at any age, weight, or stage of development
• Follow body positive feeds for inspiration and validation

. . . and more easy-to-follow suggestions that can lead readers to integrate
Intuitive Eating into their everyday lives and feel the freedom that comes with trusting their inner wisdom―for life.

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Editorial Reviews

About the Author

Evelyn Tribole, MS, RDN, CEDRD-S is the author of 10 books, her newest book, Intuitive Eating for Every Day: 365 Inspirations and Practices. Evelyn enjoys training health professionals on how to help their clients cultivate a healthy relationship with food, mind, and body. To date there are over 1,500 Certified Intuitive Eating Counselors in 37 countries.

Elyse Resch, MS, RDN, CEDRD-S, Fiaedp, FADA, FAND
Nutrition Therapist
Author of
The Intuitive Eating Workbook for Teens and The Intuitive Eating Journal―Your Guided Journey for Nourishing a Healthy Relationship with Food
Co-author of
Intuitive Eating, The Intuitive Eating Workbook, and The Intuitive Eating Card Deck―50 Bite-Sized Ways to Make Peace with Food


pronouns: she/her/hers

Product details

  • Publisher ‏ : ‎ St. Martin's Essentials; Updated edition (June 23, 2020)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 400 pages
  • ISBN-10 ‏ : ‎ 1250255198
  • ISBN-13 ‏ : ‎ 978-1250255198
  • Item Weight ‏ : ‎ 15.9 ounces
  • Dimensions ‏ : ‎ 6.15 x 1 x 9.2 inches
  • Customer Reviews:
    4.6 4.6 out of 5 stars 5,477 ratings

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Customer reviews

4.6 out of 5 stars
5,477 global ratings

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Customers say

Customers find the book helpful for re-connecting with their body's intuitive hunger and craving cues. They describe it as an excellent, fascinating read that is worth the effort. Readers appreciate the authors' logic, compassion, and humanness. However, opinions differ on the science content - some find it useful and a good foundation for healthy eating, while others feel it's biased and unscientific.

AI-generated from the text of customer reviews

89 customers mention "Food relationship"76 positive13 negative

Customers find the book helpful for understanding their food relationships. It offers helpful tips about mindful eating and sheds light on diet culture. Readers say it helps them look at their own relationship with food and how various relationships with it work. The book teaches them to reconnect with their body's intuitive hunger and craving cues, and it offers the truth about why diets don't work and can even damage their relationships with food. They feel it has helped them improve areas of their lives for the better.

"...diet plan that will help you lose weight, it's a tool to help you reject diet culture, listen to what your body needs, and respect your here and now..." Read more

"...The authors shine an enormous light on diet culture, why it's alluring, exciting and captivating, but why it's also incredibly damaging to every..." Read more

"...the day, the focus is more on listening to your body and your natural hunger cues - which is of course, easier when you aren't distracted, but really..." Read more

"...After about 2 months, my weight has continued to fall slowly and I haven't had one discussion about "dieting" or "food substitutions"...." Read more

58 customers mention "Readability"42 positive16 negative

Customers find the book easy to read and engaging. They say it's worth the effort and time required. The content is described as excellent, fascinating, and clear. Readers mention it's a guide to eating for life with enjoyment and freedom.

"...Hillary Huber is one of my favorite narrators. She does not disappoint with her reading of this book...." Read more

"...That's just my opinion. It's still worth a read and ponder...." Read more

"...It’s not easy; it’s a deep dive. I can’t say enough good things about this book!!!" Read more

"...body and your natural hunger cues - which is of course, easier when you aren't distracted, but really, can be done in any number of circumstances..." Read more

6 customers mention "Respect"6 positive0 negative

Customers find the book relatable and compassionate. They appreciate its focus on self-respect, compassion, and humanness. The book helps them connect with their bodies, emotions, hunger and satiety cues, and internalize the information.

"...reject diet culture, listen to what your body needs, and respect your here and now body...." Read more

"...'s emphasis on the need for us to reconnect to ourselves, our bodies, emotions, hunger cues and satiety cues. And to be kind to ourselves...." Read more

"...presented in this book come from a place of logic, compassion, and humanness. There are only two things about this book that I dislike...." Read more

"What an eye opening this book was. I cried I laugh and I internalize a lot. Can’t wait to do the work book" Read more

10 customers mention "Science content"3 positive7 negative

Customers have different views on the science content. Some find it provides a good foundation for healthy food choices, while others feel it lacks strong evidence-based citations and is biased. The book is considered factual and statistic-heavy, but some readers feel it lacks substance.

"...One is the nonsense about evolution in the beginning. It's unscientific, despite what a lot of scientists may think...." Read more

"...I read this while on vacation, it kept me engaged. It is fact and statistic heavy, but I work in the medical field so I don’t mind and I actually..." Read more

"...The validation this book provided (through scientific studies as well as their experiences as nutritionists) was greatly appreciated - I have..." Read more

"...It seems more academic now than before. Other than that, I highly recommend their previous editions and it is one of the best things I ever did...." Read more

Shifting Your Mentality
4 out of 5 stars
Shifting Your Mentality
The idea of intuitive eating requires you to really shift your thinking, which requires hard work. You need to be willing to do that work--just reading this book isn't going to solve all your problems. I'm personally really struggling to "reject the diet mentality." I find that the most difficult part of intuitive eating to accept. But I feel like intuitive eating has to be the answer to my eating and weight struggles (if I put in the work) because the book makes clear (as do my own experiences) that dieting does not work and is not good for your health. I gave 4 stars instead of 5 because I felt the book could have been organized a bit better. I felt a bit overwhelmed by all of it to begin with. But the guidelines in the appendix were helpful. Maybe if the guidelines (which are a sort of overview/summary of the principles of intuitive eating) were introduced at the beginning instead, I would have been able to have a better grasp the concepts earlier on in the book. Still, I recommend this book and will be working to implement its principles in my life.
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Top reviews from the United States

  • Reviewed in the United States on March 21, 2023
    Intuitive Eating, 4th Edition, by Evelyn Tribole and Elyse Resch is an eye-opening anti-diet book that should be read by anyone that has experienced the stigma that comes with not being healthy based on their size and/or feeling they have to conform to society's standards and wants relief from this burden. Fat does not equate unhealthy and thin isn't the epitome of health. However, this is deemed invalid and impossible because of diet culture, which is infuriating. The validation this book provided (through scientific studies as well as their experiences as nutritionists) was greatly appreciated - I have confirmation that I'm not crazy! :) Just go into it with an open mind. The deeper diet culture has inundated itself in your life/mind, the harder it may be for you to accept the information being given.

    I read Big Girl by Kelsey Miller in November 2021 that gave me a whole new perspective of Intuitive Eating. She met with a trained nutritionist and, what stuck out to me, was her being asked, would she be okay if she didn't end up losing weight. As things tend to do, this viewpoint came out while talking with my therapist, who recommended that I read Intuitive Eating for a more thorough explanation and to gain tools to help me.

    I read some of the negative reviews, and, while not intending to invalidate others' experiences, they all scream diet culture to me, missing the point of this book. It's not another diet plan that will help you lose weight, it's a tool to help you reject diet culture, listen to what your body needs, and respect your here and now body. It's also stated more than once if your eating is due to trauma, you'll have to work in tandem with a therapist, which is also missing from reviews. I have been at what is deemed an unhealthy weight for most of my life, but I eat very little processed foods (all of it is organic/non-GMO), everything else is organic, fresh, and homemade from scratch, which I believe is why I have no health issues associated with weight (literally every doctor and dentist I have seen has been shocked or indicated I'm not being honest when I say I don't have high blood pressure, cholesterol, diabetes, etc. - aligning with what is said in this book: there is no escaping these preconceived notions and fatphobic judgements). My body doesn't feel sluggish (and all the other negative feelings) after eating because of how little processed food I eat. Processed foods aren't degraded in this book, I'm just stating my experience that is contrary to other reviews.

    I have been inundated with diet culture since I was 7 or so from my family, friends, coworkers, in-laws, and concern trolls. I was bulimic in my teens but stopped after leaving my mom's house at 17. I went on Atkins in the mid 2000s, but any other diet was calories in vs calories out. There was an undefined EDNOS that stayed with me into my early 30s when I was doing in vs out. Whenever I've lost weight (over 100 pounds at one point), I have always gained it back and more, creating that "I'm a failure" feeling, until I said F it all and gradually stopped living that way. Given this, there were times when I couldn't relate to Intuitive Eating because I've never gone on an outrageous diet plan (aside to Atkins), was able to stop my bulimia without a nutritionist or therapist, and have moved away from the dieting mindset for a couple years, but not so much so that I lost interest.

    Personally, one of the greatest things to come from this book was the explanation that food insecurity, especially as a child, is traumatic and can cause binges, bulimia, and the loss of hunger/fullness cues. All of this is my experience; it's nice to have the explanation as to why. I didn't even know there are cues to hunger before the ravenous feeling! I'm working with my therapist to get all of this back, but had I known earlier... I also like that it gave pointers to help parents teach/continue to support their children's natural hunger cues.

    Hillary Huber is one of my favorite narrators. She does not disappoint with her reading of this book. It was like a friend was telling me the things the authors were, which was comforting.
    73 people found this helpful
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  • Reviewed in the United States on January 9, 2022
    For reference, I'm a woman in her early 30s, with a healthy BMI, who enjoys exercising, but I've been struggling with body image for 23 YEARS. I suffered from anorexia during my early teens, rebounded with binge eating through my late teens and early twenties and felt terrible. I was able to figure out how to eat to maintain a healthy size and weight from my mid-20's to the present, but at every meal or snack time I struggle with judging myself, since I indulge in sweets when I'm stressed out and that makes me spiral into stress and self-loathing.

    I'd seen this book be suggested on some mom forums and also some fitness forums where people exchange ideas about how to improve our eating. One person specifically stated that a nutritionist friend suggests this book to all her clients, which piqued my interest. Years later, I finally felt the urge to end the battle with food, whatever it is from. I finally got the book and I must say, it was a blessing. It spends a good amount of time at the beginning informing the reader why it is that diets don't work (biologically, emotionally), and it gives you a sense of forgiveness for why all your previous diets didn't work (not because you failed, but because diets set you up to fail, biologically). The authors shine an enormous light on diet culture, why it's alluring, exciting and captivating, but why it's also incredibly damaging to every soul out there. They made me realize how deeply ingrained these thoughts and ideas are in us, that it will actually take some practice to rewire our brains to read and recognize our internal cues rather than try to eat as little as society has told us we "should" be eating. They really seem to know the ins and outs of a dieter's mentality which I appreciated, and they always made recommendations and suggestions from a place of kindness, not judgment. I absolutely enjoyed 99% of this book, it made me feel like the blinders came off.

    The only chapter I'm not fully convinced by is "Chapter 16. Raising an Intuitive Eater: What Works with Kids and Teens." I think teens have the potential to be able to benefit from these principles, but I don't agree with all the advice for young children. That's just my opinion. It's still worth a read and ponder.

    Anyway, for the people out there that are tired of every attempted and failed diet, you're not weak, and you're not a failure. Check out this book, and start being more compassionate with yourself.
    31 people found this helpful
    Report
  • Reviewed in the United States on January 10, 2024
    I first went into this book thinking it was a mindful eating book (which I had heard is a thing you should do to lose weight). Although there is a slight similarity in that the authors recommend not eating distractedly for every meal of the day, the focus is more on listening to your body and your natural hunger cues - which is of course, easier when you aren't distracted, but really, can be done in any number of circumstances with practice!

    You eat when you're hungry, you stop when you're full. There are no "good" or "bad" foods, because if you tell yourself that, you'll inevitably break at some point and eat something bad and then feel guilt and shame. If you had just allowed yourself to have the "forbidden" food because it's always available and you listen to your fullness, you feel satisfied and move on. You don't over do it, not knowing when you'll allow yourself to have it again.

    The same goes for movement. You move your body in a way that feels good. You don't exercise to punish yourself or make up for that pizza you had last night. Again, shame and guilt can lead to a whole mess of problems and misery. Do what feels good for as long as it feels good. Just listen to your body!

    There are way too many fantastic points to list here, but I very highly recommend this book if you feel it's high time you stop punishing yourself, and instead, start honoring yourself!
    22 people found this helpful
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Top reviews from other countries

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  • Karyn
    5.0 out of 5 stars Great advice to get back to basics
    Reviewed in Canada on March 29, 2024
    I first read this as an e-book, but liked it so much that I wanted a physical copy that I can refer to easily.
  • Paula
    5.0 out of 5 stars Es un must
    Reviewed in Mexico on April 8, 2023
    Es claro y fácil de leer
  • Joyce Santos
    5.0 out of 5 stars Bom livro.
    Reviewed in Brazil on November 17, 2021
    O livro é de fácil entendimento pra quem não é da área,como eu.O livro trás uma importante visão sobre a nutrição real,humana e respeitosa.Indico pra quem quer sair da "bolha" do "nutricionismo" e dietas.
  • Adna Pessoa
    5.0 out of 5 stars A must!
    Reviewed in the United Kingdom on January 2, 2025
    This book it’s for everyone that struggles or wants to learn how to relearn to treat food as it is and not as an emotional help.
  • Oksana Pankova
    5.0 out of 5 stars Alternative modern way to Nutrition
    Reviewed in Spain on July 25, 2024
    As a student of a Nutrition course, I am trying to investigate various approaches towards Human Nutrition, looking for interesting ideas. I find this book really revolutionary, which resolves the ¨necessary evil¨ of classical restrictive diets by a most intuitive and natural way.
    Very recommended.