Recovery from binge eating disorder in an intuitive eating way

Recovery from binge eating disorder is no easy process, but my personal experience as a dietitian working in eating disorders is that it can happen and it does happen. Read on for my tips on how you can work on recovery and even start to use some of the tools from intuitive eating. 

If you’ve struggled with binge eating or felt out of control around food, the idea of intuitive eating might feel contradictory, or even impossible. You may have even been told that it isn’t recommended that you even aim for this. 

You might be telling yourself:

“If I let myself eat what I really want, I’ll never stop.”
“I’ve tried listening to my body, but I still end up bingeing.”

This is such a common experience. I want you to think about another process such as gardening. You don’t need to have a flourishing garden to be a gardener. You may just have a few plants in your home, a patio planter, a cactus – it all counts and you use the same techniques. The truth is we can all use some techniques from the intuitive eating toolbox. You don’t have to use them all or do it perfectly. 

What is intuitive eating?

Intuitive Eating is a non-diet framework for eating based around ten principles that encourage a move away from diets, rules and restrictions. Intuitive eating rejects the idea of good vs bad food. However, there can be a misconception that Intuitive Eating is a hunger and fullness diet, or that it means eating whatever you want without considering the health implications.

How do I use this in recovery from binge eating disorder 

Recovery from binge eating disorder is something that takes time and compassion. Much like a plant growing, it does not happen overnight. It is the same with intuitive eating.

Eating intuitively isn’t like starting a diet where you suddenly “do” it. It is a process, and a skill you need to develop like a muscle getting stronger. This means there is going to be a growing, developing and adjustment period whilst you move from a place of binge eating to one that has more food freedom. 

I’ve got a great image for you below that I hope will help you understand this better. So let’s  visualise this process with something called the restriction pendulum.

What is the restriction pendulum?

Imagine a pendulum on a clock or one of those swinging pendulum desk toys… when you pull it to one side, it then swings back just as far in the opposite direction. That is how the restrictive pendulum works. 

So, imagine restriction is pulling that pendulum to one extreme, which is those rigid diet rules. This may mean avoiding food groups, saying no to your favourite foods, or even thinking you shouldn’t be eating certain things. Whilst this may feel like it is helping your recovery from binge eating disorder, it really isn’t.

Eventually, the pendulum has to swing back. And when it does, it might look like:

• Preoccupation with food thoughts
• A desire to eat beyond hunger cues
• Feeling “out of control” around food
• Bingeing or emotional eating
• Eating past fullness

This response is completely normal. It’s not a lack of discipline: it’s your body and brain trying to protect you from restriction. The biggest predictor of a future binge is restriction, because this triggers the cycle again, a bit like pulling that pendulum back to the side of restriction.By instead releasing yourself from restriction, you allow the pendulum to settle into a middle ground of neutrality.

Why intuitive eating might feel chaotic in recovery from binge eating disorder :

When you’ve spent a long time dieting, restricting, or bingeing, it’s very normal to feel disconnected from your hunger, fullness, and satisfaction cues.

You might feel:

• Confused about when you’re truly hungry
• Feeling obsessed with food
• Unsure how to stop eating when you’re full
• Scared that giving yourself permission to eat will lead to bingeing

That doesn’t mean intuitive eating isn’t working, it just means you’re in the early stages of building a new skill. Like any exercise, it takes time to build strength

Where intuitive eating and recovery from binge eating disorder overlap:

The good news is that the principles of intuitive eating and recovery from binge eating disorder have a lot in common. Both focus on:

• Eating enough, regularly – to reduce physical and psychological deprivation
• Letting go of guilt around food
• Responding to hunger, fullness, and emotional needs
• Understanding and coping with emotions without relying solely on food
• Building a kinder, more compassionate relationship with your body

So yes, intuitive eating can work even if you’ve struggled with binge eating. But it helps to start with a few supportive steps.

6 steps to eat intuitively whilst working on recovery from binge eating disorder: 

1. Eat enough –  and eat regularly

This might be the most important step. Many binge episodes are a direct result of under-eating or restricting food throughout the day.

If you’re not in tune with your hunger cues, you may need to eat at consistent times. Start by aiming for three meals and two to three snacks, even if you’re not feeling hungry yet. This gentle structure gives your body the energy and consistency it needs to feel safe again.

2. Make all foods available – without guilt

By making certain foods off limits or taboo, you place that food on a pedestal and give it power. It suddenly becomes even more tempting, and when you do inevitably have some, it can trigger that restriction pendulum again/.

That’s why giving yourself full permission to eat any food is key. When all foods are allowed, they start to lose their power.

3. Ditch the food rules and judgement

Challenge thoughts like:

• “I was bad for eating that.”
• “I need to make up for yesterday.”
• “This is my last chance before I ‘get back on track’.”

These thoughts keep you stuck in the binge-restrict cycle. Instead, practise speaking to yourself with kindness – just like you would to a friend.

4. Tune in – gently

Instead of obsessively trying to track hunger or fullness, try to check in with curiosity:

• “How does this feel in my body?”
• “Am I enjoying this?”
• “Is there something else I need right now?”

This builds awareness without pressure.

5. Understand emotional eating patterns

It’s okay to eat emotionally sometimes — that’s human. But if food feels like your only coping tool, it might be helpful to gently explore what’s underneath.

Ask yourself:

• What was I feeling before I reached for food?
• What else might help me feel supported at this moment?

Think of this as expanding your emotional toolkit – not removing food from it.

6. Expect messiness and keep going

Bingeing might still happen from time to time – especially if you’ve been stuck in the restriction cycle for a while.

It doesn’t mean you’ve failed. It’s just a sign that your body and brain are still adjusting. Keep returning to regular eating, kindness, and curiosity.

What to do if you feel out of control around food:

When a binge happens or you feel like you’re spiralling, try this:

• Pause and take a breath – no judgement.
• Reflect gently – Have you been restricting lately? Are you feeling overwhelmed or under-supported?
• Return to regular meals and snacks – Don’t skip or compensate.
• Reach out — Whether it’s a dietitian, therapist, or a loved one, support can make a big difference.

Final thoughts: Help with Binge eating disorder, it takes time

Learning to eat intuitively whilst working on recovery from binge eating disorder is possible – but it’s not an overnight fix.

It takes time to rebuild trust in your body, unlearn food rules, and meet your emotional needs without turning to restriction or bingeing. We can help you to build this trust in the Dietitian UK clinic with personalised support and tailored plans. 

So if you’re on this path, be gentle with yourself. Progress doesn’t look perfect – but every act of self-kindness is a step towards food freedom.

You deserve a peaceful relationship with food. And you don’t have to do it alone, you can work with Priya either on a 1-1 basis or via the Recovery Tribe.

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