Food Freedom and How To Begin Cultivating It

Written By Cassidy Wolfe RD, LDN

The term “food freedom” is a phrase that over the last few years has increased in popularity on social media and throughout the internet, but what exactly does it mean? Food freedom is a concept that revolves around the idea of making peace with food and with your body. It encourages one to pull away from restrictive, guilt-ridden rules and instead move towards an intuitive, gentle approach to eating.

You might be reading this explanation and feeling confused about how this is attainable and where to even start. Food freedom for each and every individual is going to look different, just like every person’s journey with nutrition and diet culture to this point is unique. This gentle, intuitive type of thinking around food is completely different from what we are often taught and are shown throughout our lives, which is why this concept might feel foreign and scary to begin imagining for ourselves!

Your body is not the problem and you are not a “failure” for not achieving an unattainable standard set by diet culture. We often have been taught that we do not know how to nourish our bodies and that others around us do. That’s why food freedom is more than just freedom from rigid, diet rules. It is also freedom from the idea that our worth as human beings is dependent on how we eat. It is about rebuilding trust in ourselves and recognizing that we actually do know how to nourish and care for our own bodies and minds.

How to Start Cultivating Food Freedom

1. Reject Food Shaming

Diet culture will often label foods as “good” or “bad” which can in turn perpetuate a feeling that you are being “good” or “bad” depending on what food you eat. Food does not hold moral value. Certain foods may have a different nutritional makeup than others, but that does not make one better or worse than another. Even if you’re looking at food from a purely nutritional standpoint, it isn’t so black and white. For example, ice cream provides calcium and fat-soluble vitamins while pasta provides your brain with carbohydrates and can be a source of protein and fiber. Beginning to see all foods on the same neutral ground is a step towards rejecting shame and guilt around nutrition.

2. Listen To Your Body

Food freedom emphasizes the importance of intuitive eating and is tied to listening closely to your own body’s hunger and fullness cues. This is often difficult as we are told to follow external rules (ie fad diets, calorie counting, etc). It is important to recognize here that many times when stuck in the cycle of dieting, one’s hunger and fullness cues can be skewed or are sometimes missing. Using the following analogy can be helpful to visualize this. If you call a friend continuously and each time they do not pick up, eventually you will stop calling them. That is a good way of thinking of your body and your cues. If your body sends you hunger or fullness cues but they are consistently ignored, your body will eventually stop sending those signals. Beginning the process of listening to your body’s natural hunger and fullness cues can be multifaceted which is why it is important to work with a dietitian to begin exploring this individually.

3. Practice Self-Compassion

While on this journey towards food freedom, it is important to begin removing worth from achieving or failing. You cannot fail at food freedom and intuitive eating. You can only learn and grow. Food freedom is going to look different for everyone and there is no way to do it “perfectly.” There will be ups and downs throughout this journey, and that is absolutely okay. Self-compassion is not about completely removing the negative feelings and dialogue, that will take time and patience. Rather it is about caring for yourself alongside those feelings. Speak kindly to yourself and be aware of the ways that negative dialogue perpetuates guilt and shame around your nutrition and your body.

Finding a dietitian who specializes in eating disorders and disordered eating can be instrumental to helping guide you through this journey towards food freedom. If you are curious about starting your own journey, reach out to Karuna today! 

References

1. Biasetti A. The Body as Friend, Companion, and Guide: Restoring Connection through Self-Compassion. Center for Mindful Self-Compassion. March 12, 2021. Accessed June 14, 2024. https://centerformsc.org/the-body-as-friend-companion-and-guide-restoring-connection-through-sel f-compassion/
2. Chastain R. The Hidden (Emotional) Harm of Dieting. The Mighty. December 8, 2023. Accessed June 14, 2024. https://themighty.com/topic/mental-health/dieting-harms-mental-health/
3. Teich J. The Unbearable Weight of Diet Culture. January 29, 2021. Accessed June 14, 2024. https://www.goodhousekeeping.com/health/diet-nutrition/a35036808/what-is-diet-culture/.