Diet culture is everywhere—promising quick fixes, promoting "good" and "bad" foods, and selling the idea that smaller bodies are inherently healthier and more valuable. For LGBTQ+ individuals, who may already face body image challenges, dysphoria, or eating disorders at higher rates, diet culture can be particularly harmful and triggering.
It's time to separate nutrition science from diet culture nonsense. Let's explore evidence-based approaches to eating that honor your body, support your health goals, and respect your relationship with food—regardless of your size, gender identity, or eating history.
Understanding Diet Culture vs. Nutrition Science
Diet Culture Says:
- Thinner is always better
- Restrict calories drastically
- Foods are "good" or "bad"
- Ignore hunger and fullness cues
- One size fits all approach
- Weight loss at any cost
- Shame and guilt around eating
Nutrition Science Says:
- Health comes in many sizes
- Eat adequate calories for your needs
- All foods can fit in a healthy diet
- Trust your body's signals
- Individualized approach based on needs
- Focus on overall health and wellbeing
- Food neutrality and enjoyment
Common Nutrition Myths That Harm LGBTQ+ Individuals
❌ Myth #1: "You need to lose weight to be healthy"
The Truth: Health and weight are not synonymous. Research shows that behaviors matter more than body size for health outcomes. You can improve your health through nutrition and movement regardless of whether you lose weight.
Why this hurts LGBTQ+ folks: Many in our community already struggle with body image, dysphoria, or eating disorders. Weight-focused approaches can worsen these issues and ignore the complexity of factors affecting our health.
❌ Myth #2: "Carbs are the enemy"
The Truth: Carbohydrates are your brain and muscles' preferred fuel source. Restricting carbs often leads to fatigue, mood swings, and eventually overeating. Quality matters more than avoidance.
LGBTQ+ consideration: For trans individuals on hormones, consistent energy intake (including carbs) is important for supporting the body through changes. Restrictive eating can also trigger or worsen eating disorders, which are more common in LGBTQ+ populations.
❌ Myth #3: "Clean eating is the only healthy way"
The Truth: "Clean eating" is often code for food restriction and moral superiority around eating. All foods can fit into a healthy diet, and rigid food rules often backfire.
Why this matters: LGBTQ+ individuals may already feel "othered" in many spaces. Food morality adds another layer of judgment and can trigger disordered eating patterns.
❌ Myth #4: "Intermittent fasting works for everyone"
The Truth: While IF can work for some people, it's not universally beneficial and can be harmful for those with eating disorder history, certain medical conditions, or high stress levels.
Red flags for LGBTQ+ folks: If you have a history of restrictive eating, are dealing with transition stress, or struggle with control around food, IF may not be appropriate.
What the Research Actually Shows
- Health At Every Size (HAES): Studies show HAES approaches improve health markers without the harmful side effects of weight cycling
- Eating disorder prevalence: LGBTQ+ individuals have 2-4x higher rates of eating disorders than their straight, cisgender peers
- Diet failure rates: 95% of diets fail long-term, often leading to weight regain plus additional weight
- Intuitive eating benefits: Research links intuitive eating to better mental health, body image, and metabolic markers
Nutrition Principles That Actually Work
🌟 Principle 1: Food Neutrality
All foods can fit into a healthy diet. Instead of "good" and "bad" foods, think about:
- Nourishing foods: Provide vitamins, minerals, fiber, protein (fruits, vegetables, whole grains, lean proteins)
- Fun foods: Provide pleasure, comfort, social connection (desserts, treats, comfort foods)
- Both are important for physical and mental health
🌟 Principle 2: Adequate Nutrition
Your body needs enough food to function well. Under-eating leads to:
- Slowed metabolism
- Increased hunger and cravings
- Poor concentration and mood
- Weakened immune system
- Hormone disruption
Basic Adequacy Guidelines:
- Never go below 1200 calories without medical supervision
- Eat regular meals: Don't go more than 4-5 hours without eating during the day
- Include protein at each meal: Helps with satiety and muscle maintenance
- Don't fear fat: Essential for hormone production and nutrient absorption
🌟 Principle 3: Body Trust and Intuitive Eating
Your body has internal wisdom about what and how much to eat. Intuitive eating involves:
Honor Your Hunger
Eat when you're hungry, before you become ravenous
Respect Your Fullness
Pay attention to your body's signals of satisfaction
Make Peace with Food
Give yourself permission to eat all foods without guilt
Challenge Food Police
Reject the internal voice that judges your eating
Special Considerations for LGBTQ+ Nutrition
For Trans Individuals
During Medical Transition:
- Adequate protein: Support muscle changes with 0.8-1.0g per pound of body weight
- Healthy fats: Important for hormone production (avocado, nuts, olive oil)
- Consistent eating: Regular meals help manage energy fluctuations from hormones
- Iron awareness: Those starting testosterone may need more iron; those stopping periods may need less
Managing Dysphoria Around Food/Body:
- Focus on how food makes you feel rather than body changes
- Work with affirming healthcare providers who understand your goals
- Consider body-neutral approaches rather than body-positive (it's okay not to love your body)
- Prioritize foods that support your energy and mental health
For Those in Recovery from Eating Disorders
- Mechanical eating: Following a meal plan when hunger/fullness cues aren't reliable yet
- Fear food challenges: Gradually reintroducing avoided foods with support
- Professional support: Working with eating disorder specialists
- Avoiding diet culture: Steering clear of weight loss content and diet talk
For Those Dealing with Food Insecurity
Budget-friendly nutrition tips:
- Canned and frozen foods count: Often more affordable and just as nutritious
- Protein on a budget: Eggs, beans, lentils, peanut butter
- Filling carbs: Oats, rice, potatoes provide affordable energy
- Food assistance: SNAP benefits, food banks, community programs—no shame in using them
"Nutrition isn't about perfection—it's about nourishing your body in a way that supports your overall wellbeing and respects your individual needs, preferences, and circumstances."
— Riley Thompson, Registered Dietitian
Practical Steps to Reject Diet Culture
Clean Up Your Media Diet
- Unfollow accounts that promote diet culture or make you feel bad about your body
- Follow body-positive, HAES, and LGBTQ+-affirming accounts
- Be critical of "wellness" content that's really diet culture in disguise
- Limit exposure to before/after photos and weight loss content
Practice Food Neutrality
- Stop labeling foods as "good" or "bad"
- Notice when you feel guilty about eating and challenge those thoughts
- Practice eating "fun foods" without justifying it with exercise or restriction
- Celebrate food for the pleasure and nourishment it provides
Build Body Neutrality
- Focus on what your body can do rather than how it looks
- Practice gratitude for your body's functions
- Challenge appearance-based compliments by redirecting to other qualities
- Wear clothes that fit your body now, not your "goal" body
Red Flags: When to Seek Professional Help
Consider working with an eating disorder specialist or HAES dietitian if you experience:
- Obsessive thoughts about food, weight, or body size
- Extreme restriction or binge eating episodes
- Avoiding social situations because of food or body concerns
- Using exercise to "earn" food or punish yourself
- Significant distress around eating or body image
- Physical symptoms like fatigue, hair loss, or loss of menstruation
Eating Disorder Resources
- National Eating Disorders Association: (800) 931-2237
- NEDA Text Crisis Line: Text "NEDA" to 741741
- Trans Lifeline: (877) 565-8860
- Find HAES providers: haescommunity.com
Sample Day of Body-Positive Eating
Morning
Check in with your body: How hungry are you? What sounds good?
Example: Oatmeal with berries and nuts, or toast with avocado and eggs—whatever appeals to you
Midday
Notice hunger cues: Are you getting hungry? What would be satisfying?
Example: A sandwich with protein and veggies, or a salad with hearty toppings—honor your cravings
Evening
Consider the day: What did you eat? What would round out your nutrition and satisfaction?
Example: A balanced dinner plus dessert if desired—food is allowed to be enjoyable
Throughout
Stay flexible: Snack when hungry, drink when thirsty, eat what sounds good
Remember: Perfect eating doesn't exist—aim for "good enough" most of the time
Your Anti-Diet Action Plan
This Week:
- Notice your thoughts about food—are they neutral or judgmental?
- Unfollow one social media account that promotes diet culture
- Practice eating one "fun food" without guilt
This Month:
- Experiment with intuitive eating principles
- Challenge food rules you've internalized
- Consider working with a HAES-aligned provider if needed
This Quarter:
- Build a sustainable, flexible approach to eating
- Focus on how food makes you feel rather than rules
- Celebrate improvements in your relationship with food
Conclusion
Rejecting diet culture isn't about giving up on health—it's about pursuing health in a way that honors your body, respects your mental wellbeing, and recognizes that you are worthy of care and nourishment exactly as you are right now.
For LGBTQ+ individuals, who may already face discrimination and stress in other areas of life, food and nutrition can be a source of care and comfort rather than another battleground. You deserve to eat without guilt, to nourish your body adequately, and to find joy in food.
Remember: Healing your relationship with food is a process, not a destination. Be patient with yourself as you unlearn diet culture messages and learn to trust your body again. Every step toward food peace is worth celebrating.
Your body is not a problem to be solved—it's a home to be honored.