5 Self-Help Books to Change Your Relationship with Food and Your Body
- rachel parker
- May 5
- 3 min read
Updated: May 9
If you’ve ever felt stuck in a cycle of dieting, emotional eating, or body shame, you’re not alone and better yet, you’re not broken. Healing your relationship with food and your body is a journey, and sometimes the most powerful support can come from the pages of a book.
As a therapist specializing in food and body image issues, I often recommend these five life-changing self-help books to my clients. Whether you’re just beginning this work or looking to go deeper, these books can help you reconnect with your body, honor your hunger, and break free from the dieting mentality for good.
1. The Intuitive Eating Workbook by Evelyn Tribole and Elyse Resch
Based on the groundbreaking book Intuitive Eating, this workbook helps you unlearn diet culture and rebuild trust with your body. With reflective exercises, journal prompts, and practical tools, it guides you through the 10 principles of intuitive eating including how to honor your hunger, make peace with food, and reject the inner food police.
Why I recommend it: It’s a hands-on companion for anyone who wants to stop obsessing over food and start eating in a way that feels physically and emotionally satisfying.
2. Unburdened Eating: How to Break the Cycle of Dieting, Bingeing, and Shame by Jennifer Catanzaro
Written by a therapist and Certified Intuitive Eating Counselor, Unburdened Eating blends Internal Family Systems (IFS) therapy with nutrition and mindfulness to help readers explore the emotional parts behind eating struggles. Instead of trying to "fix" your eating habits, Catanzaro invites you to get curious about the parts of you that are trying to help through food.
Why I recommend it: It’s perfect for readers who resonate with emotional eating and want a therapeutic, trauma-informed approach to healing.
3. More Than a Body: Your Body Is an Instrument, Not an Ornament by Lindsay Kite, PhD and Lexie Kite, PhD
In this empowering book, twin sisters and body image researchers Lindsay and Lexie Kite challenge the toxic beauty ideals that fuel body dissatisfaction. They offer tools to move beyond body obsession and toward body image resilience, so that you can live fully, regardless of how your body looks.
Why I recommend it: If you’re tired of the pressure to “love your body” and want a deeper, more sustainable form of acceptance, this book delivers.
4. The F*ck It Diet: Eating Should Be Easy by Caroline Dooner
Blunt, funny, and refreshingly honest, The Fck It Diet* is a wake-up call for chronic dieters. Dooner dives into the science of restriction and metabolism, while offering readers a radical permission slip to eat, rest, and heal. It’s anti-diet without being anti-health, and deeply validating for anyone who’s tired of battling their appetite.
Why I recommend it: It’s especially helpful for those stuck in the binge-restrict cycle who need both science and sass to break free.
5. Health at Every Size: The Surprising Truth About Your Weight by Linda Bacon, PhD
Health at Every Size (HAES) is a foundational text in the body liberation movement. Bacon challenges traditional weight-centered health paradigms and presents science-backed evidence showing that weight is not the ultimate predictor of health. The book promotes self-care behaviors, respect for body diversity, and the importance of shifting the focus from weight loss to overall well-being.
Why I recommend it: It’s essential reading for anyone who wants to understand why weight isn’t the enemy—and how we can pursue health without shame.
There’s no “one-size-fits-all” path to healing your relationship with food and body image, but these books can be powerful companions on the journey. Whether you’re exploring intuitive eating, seeking emotional healing, or craving peace with your body, these resources can help you feel less alone and more empowered.
If you're ready to take the next step in your healing, therapy can be a supportive space to work through the deeper emotional layers of food and body struggles.
Call or email for a 15 minute FREE consultation today.
Disclaimer: This content is for informational purposes only and is not a substitute for professional therapy, diagnosis, or treatment. Please seek help from a qualified mental health professional for personalized support.
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