I have always been a voracious reader. When I was about ten or eleven, I won a class competition in reading the most pages in a set amount of time, beating my best friend whom I was always in some kind of competition with.
A library bus used to stop in our tiny rural village every two weeks and I would borrow stacks and sit in the cosy nest I had made underneath the stairs and just read and read and read.
I have other memories of laying in bed on a Sunday morning, ignoring my body’s need for food, whilst I kept turning page after page.
My child self was a horse girl through and through and almost all of the books I read from age eight until I was in my late teens were in this genre but over the years my tastes and interests have evolved. However, I have kept reading.
I also got into the habit of buying the books I wanted to read. Which is fine. I don’t mind spending money on books, especially if it will support the author. There is just one small challenge with this though… and that is that the books accumulate over time. And even though I have kept buying more bookshelves over the years I still seem to end up with stacks of books on the floor.
When I moved about three years ago, I notices yet again that I owned mostly books. Followed by a large amount of house plants…! Moving in with another book-lover has meant that we’ve had to compromise or allowing our small living room to turn into a mini library. Not a shabby idea perhaps.
The space constraint has also meant that I have gotten into the habit of using the library again, which is such an amazing service. Libraries makes books widely available and affordable and I count myself very lucky that we have a great one in the small rural town that I currently live in.
Because I love to read, and I love to learn, reading books about weight inclusive approaches, intuitive eating, moving away from dieting, how to heal your relationship with food, body image and any and all other related things, have been a big part of both my personal and professional journey.
So today I want to share with you five of my (many favourites) in this space. I could see this turning into a series because there are several topics within this genre.
Let’s talk about five of my favourite non-diet books that focuses on healing your relationship with food.
(And apologies in advance to anyone who finds these kinds of lists inspiring to*more* book purchases #sorrynotsorry.)
I also want to say that this list is by no means exhaustive and that there are so many new amazing non-diet books coming out all of the time. I will most likely do another round up of these in the future. Another caveat worth mentioning, because this is internet after all is that Mindful Eating have some bits that are not 100% weight inclusive or that tangents on some healthism. So why have I included this one in my list anyway?
Well because I believe in reader discernment and that it is important to not fall into the same black-and-white thinking that keeps us stuck with food. It is also interesting to read work that are written years ago to see how much, or not much at all, thinking and knowledge can evolve over time.
I mention this book here too, because I still believe that there are more good and helpful content it than what is problematic. You may not agree with me on this, and I am ok with that too.
I have listed them in no particular order. If one suggestion calls more to you than another, trust that. Happy reading x
– Intuitive Eating – A Revolutionary Anti-Diet Approach by Evelyn Tribole & Elyse Resch. 4th Ed. Published in 2020
This seminal work is, I would think one of the most popular books of entry point when someone is contemplating moving from diets but unsure of where to go next.
The first principle of Intuitive Eating is reject Diet Culture, so there is no qualms about what needs to happen first before anything else can happen.
I first read Intuitive Eating in 2014, then the 3rd Ed, and what I can remember was a feeling of relief as well as a recognition that here was something that I had been feeling for a long time but had not been able to name, until then.
Evelyn and Elyse wrote their initial version back in 1995, when many of the current day advocates were barely born(!). They have done some heavy editing since that early version to remove any and all content that was not entirely weight inclusive and I think this clearly demonstrates how things evolve and the work necessary to keep editing and updating work, as one’s own personal learning and feedback grows.
When I read this book back in 2014 it opened up to a new direction for me professionally and it confirmed a large part of the personal recovery path that I was already on, however I didn’t know any other nutrition professionals that were familiar with this kind of approach. It felt lonely. Thankfully things have changes and the number of weight inclusive, non-diet professionals are growing, even here in Ireland.
What I like about the Intuitive Eating book and this approach is that it is organised in 10 principles. That gives a good framework, as well as some helpful structure to the process of working through it.
That said, you can read through this book from cover to cover but doing the actual work takes time. Weeks, months and even years. And it is not necessarily a linear process either. But, starting by reading the book is indeed a good place to start. There are over 400 published studies to date that shows up on PubMed if you put intuitive eating into the search bar so it is safe to say that it is becoming increasingly more validates by the research field in the almost 30 years since the original book’s inception.
– Body of Truth by Harriet Brown. Published 2015
As far as I can remember this book was recommended to me from the professional non-diet community. The tagline to this book is “How Science, History and Culture drive our Obsession with Weight and What We Can Do About It.”
Harriet shares her own journey of yo-yo dieting and healing from weight obsession to a place of body acceptance. Her background is in journalism and her writing is really accessible. The book weaves personal stories, both her own and others’, with exploration of the science around weight and health.
If you are someone who really enjoys this type of writing and story telling, rather than having it all lined the facts lined up with bullet points and advice, then this book is for you.
It is not so much about sharing ideas of what you can do instead of dieting but rather taking you on a journey of exploration of why you feel compelled or pulled to do it, and reflections about how things might be different if you don’t.
Harriet Brown invites us to “ Think beyond the messages we are getting a thousand times a day. To question the conventional wisdom. You may wind up making the same exact choices in your life as you do now, but at the very least you’ll be making those choices more consciously. Or you may wind up with an entirely different point of view, one that could help set you free from the painful and punishing rules we’ve been living by for so long.”
– A Shadow of A Diet by Judith Matz and Ellen Frankel. Published 2014, 2nd Ed.
This book is written for professionals who work with clients who are struggling with binge eating and emotional eating. If you are someone who fits this description, I cannot recommend this book enough! It is detailed, written from a weight inclusive, non-diet lens and contains both different concepts such as attuned eating as well as a host of case studies to illustrate the dynamics which are present when it comes to binge eating and emotional eating.
Again, this was a book that was recommended to me through my professional network and it has been an incredibly valuable learning resource since I read it initially in 2017.
Judith Matz is a wealth of knowledge and has been working in the field of eating disorders since the mid 1980s. What makes this book so incredible, in my eyes, is that it does a beautiful job of explaining all the challenges, as well as all the nuances when working with healing binge eating and emotional eating from a truly weight inclusive, non-diet approach. Something that still feels rare when a lot of people who are struggling with this both actively seek out diets and therapists / nutrition professionals / health care professionals either suggests that they should lose weight or believe that losing weight will result in better body image and greater self-esteem, not recognising that dieting doesn’t work for the majority of people long-term or that dieting and restriction is a big part of what is driving the binge eating behaviour…!
If you are not someone who works with clients on their relationship with food, but rather looking at a resource so support your own relationship with food, then Judith’s other book The Diet Survivor’s Handbook might be a better fit.
– Reclaiming Body Trust – A Path To Healing and Liberation by Hilary Kinavey & Dana Sturtevant. Published 2022.
This is one of the more recent books that I have added to my collection. Having been a big fan of Hilary and Dana’s work for years, buying this book was a must when it came out last year was a must.
Their work was some of the first place where I came across the intersection of the intersection of eating issues with wider systems of oppression such as racism, poverty, gender non conformity and weigh discrimination. The have been talking about these topics and intersections for a long time and I for one, am immensely grateful that they have put their knowledge and learning in a book.
This book is about both our personal experience and healing of disordered eating, as well as exploring and educating on the wider systems and influences at play. Hilary and Dana shows us all the external influences and injustices that impacts our relationship with food, eating and our bodies. Many factors that are outside our individual control. However they are also giving us tools, practices and questions to reflect on moving forward so that we can reclaim our sovereignty but more than that, hope and insights to how we can collectively work towards dismantling the oppressive social structures and work towards body liberation for ALL bodies.
It is a powerful read, though it can be challenging too, if you are new to non-diet approaches. There are as much to learn as there is to unlearn here.
– Mindful Eating – A Guide to Rediscover A Healthy and Joyful Relationship With Food by Jan Chozen Bays, Published 2017. Revised edition.
There is so much I love about this book. Jan Chozen Bays is an MD who is also a Buddhist practitioner and this book is rooted in mindfulness meditation and the spirit of mindfulness. The part I particularly love is her deep dive into what she calls the Nine Hungers. In this part of the book she explores the many facets of hunger, both physical and the more emotional types of hunger like heart hunger. Recognising hungers that can be satisfied with foods, as well as hungers that we may try and rectify with food but that are also about yearnings for deeper emotional and spiritual needs, is powerful work.
For me this is the more profound part of Mindful Eating, which is more that just eating slowly and chewing diligently. She does talk about these elements too, towards the end of the book and it is here, where some of the practices feels a little more “diet-y” to me, and where you might have proceed with caution depending where you currently find yourself on your journey with a more peaceful relationship with food, eating and your body.
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I hope that this list will prove helpful on your journey of learning, unlearning, repairing and healing. This is only a small selection of some of my favourite non-diet books. There are new ones being published all the time, which is truly amazing. Though I am guessing for every non-diet, weight inclusive book on creating a better relationship with food there are probably ten others who will promise the world and his mother through the “weight loss diet that *will* work”. Only none of them really do, long-term.