Let’s be honest—dealing with food intolerances is no picnic. Whether it’s gluten, sugar, or chocolate (why, oh why, does it have to be chocolate?), cutting out certain foods can make you feel like you're missing out on life’s little joys. And here’s where it gets tricky: trying to avoid certain foods for health reasons can start to feel like you’re stuck in a restrictive mindset. You don’t want to feel like you're constantly saying “no” to foods and missing out, but how do you balance these necessary restrictions without feeling like you're depriving yourself? It’s all about approaching food choices with care, not control.

1. Reframe Food Choices as Acts of Self-Care

First off, let’s ditch the whole “I can’t eat that” mindset. Nobody likes feeling like they're stuck in a food prison. Instead, think of it this way: “I’m choosing to skip this because I deserve to feel my best.” You’re not depriving yourself—you’re making decisions that honor your body’s needs. It’s like opting for sneakers over stilettos when you know you’re going to be on your feet all day. Sure, stilettos look cute, but who’s suffering by the end of the day? Spoiler alert: it’s you. The same goes for food. You’re making the choice to feel good, and that’s all about self-care.

2. Acknowledge the Grief

Yes, grief. It might sound dramatic, but if you’ve ever had to part ways with a food you once loved (looking at you, cheese), it can feel like a real loss. And that’s okay! It’s normal to be frustrated or sad about it. Instead of pretending like everything’s fine when it’s really not, give yourself permission to be bummed out. Maybe journal about it, vent to a friend, or just sit with the fact that it kind of sucks. But here’s the magic—once you process those feelings, they lose their grip on you. You can move forward without the resentment. It’s like finally saying goodbye to that ex who kept ghosting you—it hurts at first, but man, it feels good to be free.

3. Focus on Abundance, Not Scarcity

Diet culture loves to point out all the things we can’t have, and it’s easy to slip into that same mindset with food intolerances. But instead of fixating on the “no-go” list, start focusing on what you can enjoy. There’s a whole world of foods out there that’ll make you feel great without the side effects. Get creative with recipes, try something new, and start seeing the possibilities rather than the limitations. It’s like flipping from a half-empty to a half-full glass of wine. You’re not missing out—you’re just exploring new options (and probably feeling a whole lot better while doing it).

4. Separate Intolerances from Diet Culture

Here’s where things can get tricky. Avoiding certain foods can sometimes feel like you're playing by diet rules, but there’s a huge difference. Diet culture’s goal is usually tied to controlling your weight, fitting some ideal, or achieving "perfection." But food intolerances? They’re about respecting your body’s unique needs. You’re not cutting out gluten because someone on Instagram told you to—you're doing it because it makes you feel like a functioning human. When you’re choosing foods to support your health, you’re not being controlled—you’re being empowered.

5. Body Respect Over Body Love

We’re bombarded with messages about loving our bodies all the time, but let’s be real—there are days when I’m just not feeling the love. And when you throw in food intolerances, it can sometimes feel like your body is actively plotting against you. But here’s the thing: constant body love is overrated. What really matters is body respect. You don’t have to be in love with your body to take care of it. Respect means giving your body what it needs—even when it’s being high-maintenance and demanding you skip the bread. It’s about tuning in to your body’s signals and showing up for yourself, even when your body is acting more like a drama queen than a best friend.

6. Practice Self-Compassion

Let’s face it: some days will just be harder than others. Maybe you’re at a party, surrounded by all the foods you can’t eat, and it feels totally unfair. Or maybe you're just frustrated with your body for not letting you live your best food life. It’s okay to feel that way. What’s important is that you cut yourself some slack. Self-compassion isn’t just about being kind when things are easy—it’s about giving yourself grace when things are tough. Remind yourself that you’re doing the best you can with the cards you’ve been dealt. The more kindness you show yourself, the easier it becomes to navigate the challenges.

Managing food intolerances is no walk in the park, but that doesn’t mean you have to feel restricted or trapped by your body’s needs. By reframing your mindset from “I can’t have this” to “I’m choosing to feel my best,” you’re practicing self-care, not restriction. You’re focusing on abundance, giving your body respect even on its drama queen days, and showing yourself compassion when things get tough.

At the end of the day, food intolerances are just one part of your story. You are so much more than the foods you can or can’t eat. By approaching your food intolerances with self-care, and kindness, you can honor your body without feeling like you’re falling back into old patterns. After all, you deserve to feel good—and enjoy the journey along the way.

Curious to learn more about food intolerances and eating intuitively? Not sure where to start? Click on the button below to schedule your FREE Health Discovery Session today.