How can I eat more fruits and veggies as a particularly picky eater?

Dear Reader,

Learning to eat a variety of foods may be more of a marathon than a sprint! Although scientists aren’t 100 percent sure what causes picky eating, they do know that it’s not something that you pick. People’s brains seem to respond to food differently, which causes variation in preference.   

To introduce a new food, you might try different strategies like pairing it with foods you already like, trying out different cooking methods, or chewing slowly to understand the taste.  

Read on to learn more about picky eating, strategies for trying new foods, and how a health care provider can support you through this process!  

Why are some people picky eaters?  

Humans evolved a “disgust response” to protect them against food that could poison them or make them sick. Compared to non-picky eaters, picky eaters’ disgust responses might be stronger and more easily triggered. Foods that are associated with negative memories might bring up a stronger disgust response. If you remember being pressured to eat baby food, or throwing up after having a banana, your brain might automatically treat these foods as more "dangerous.”  

Fruits and vegetables can trigger a strong response, especially since their texture and flavor can vary based on the way they’re cooked. For example, one Brussels sprout might be mushier or taste quite different from another. The brain can perceive this inconsistency as a threat. Grains and processed foods like Boca Burgers tend to be more uniform, so they might not trigger a disgust response the same way a vegetable would.  

Picky eating can look different from person to person. For some, it may be mild avoidance behavior, and for others, it might look like avoidant/restrictive food intake disorder (ARFID). Someone might be diagnosed with ARFID if their avoidance of certain food groups significantly impacts their health, daily routine, or social life. For example, someone with ARFID might lose a lot of weight, not get enough nutrients, or find it difficult to interact with people socially because of their eating habits.  

How can you introduce new foods to your diet?  

Adding new foods to your diet can be challenging, especially when your brain has spent years repeating the same habits around eating. That doesn’t mean you’ll never be able to eat these foods. It just takes time to build new habits.  

Some strategies that could be helpful for you include:   

• Going slow. Focus on the taste, try to chew and swallow, and you can always try again during another session. 
• Being in a comfortable location. Social environments can sometimes add extra anxiety to trying new foods. Trying foods on your own or being with someone who makes you feel safe might add extra encouragement.  
• Pairing new foods with those you already like. This can lower the pressure on trying a new food, since you can balance it with foods you already like.  
• Trying different cooking methods. Cooking foods differently produces different flavors and textures. Some picky eaters are turned off by vegetables because they might have a bitter taste, but roasting them can make them sweeter. 

What type of support is available for picky eaters?  

If you’re struggling with expanding your diet, working with a registered dietitian or mental health professional can give you a little extra support. One of the most effective therapies for picky eating and ARFID is cognitive behavioral therapy (CBT). A health specialist might suggest CBT if your picky eating is related to previous negative experiences with food. Through this type of exposure therapy, you can gradually increase your contact with certain foods. CBT can help your brain associate the food with positive emotions, rather than seeing it as a threat. In therapy, you may also learn anxiety-management strategies that can reduce the strength of your disgust response and make it easier to tolerate new foods.  

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Reader, the most important thing is to be gentle with yourself. This process may be difficult and take a long time, or you may find that it's easier than you expect to try new foods. Either way, with a toolbox of skills and a support system of people, expanding your diet is possible.  

Here’s to trying something new,