How Do I Eat Intuitively If I Am Not Hungry?
Did your family ever go on a road trip? Do you remember what your parent said right before you got into the car to leave? I would bet that they said something like, “Everybody go to the bathroom before we leave!” And even if you didn’t have to go, they would want you to try anyway, right? Eating intuitively can be similar. Sometimes you need to eat even though you aren’t hungry. Hot take.
This perspective is especially important for those in eating disorder recovery, individuals working on disordered eating habits, or anyone navigating body image therapy and intuitive eating. It’s a critical part of rebuilding trust with your body and its needs.
Reasons why you might eat when you aren’t hungry:
You will be in a situation where you won’t be able to eat for a few hours (i.e. a meeting, school classes, or a plane ride).
You have a GI condition like IBS that makes it hard to feel hunger cues but you know that going too long without food will upset your stomach.
You need to take medications that require eating beforehand.
You are in eating disorder recovery and are following a structured meal schedule.
When you are sick and don’t feel like eating, your body still needs fuel to help it heal.
Your mouth wants to taste something yummy even if your tummy is full.
Honoring your hunger is one of the main principles of intuitive eating, but many people think of it only as eating when you feel hunger. The truth is, intuitive eating includes body trust, emotional awareness, and mental wellness. It is completely okay to eat when you aren’t hungry, and in many situations, it’s actually a smart, proactive decision that supports self-care and recovery.
Some people might worry that eating when they aren’t hungry may lead to binge eating or overeating. But here’s the thing—if you get stuck in a situation where you can’t eat and end up overly hungry, that can lead to impulsive eating or feeling out of control. This reaction can be especially distressing for those with a history of eating disorders or negative body image.
Planning ahead and not being afraid to grab a snack or even a small meal in preparation for these situations is a form of compassionate eating. It honors your body’s needs, reduces anxiety, and reinforces mental health.
So next time you think, “But I’m not hungry,” check in with your body and your day. Practicing intuitive eating isn't about perfection—it's about connection and care.
For more nutrition information/to sign up for dietary sessions, you can book a free consultation with our dietitian HERE,