Often, when we think about picky eaters, we think of children who struggle with eating vegetables or foods with specific textures, but adults are not exempt and can be very picky too. In children, we may look at it as just a phase, but it is not the case for many people, and it continues into adulthood, limiting the menu they are open to. Due to these limitations, picky eating can lead to limited nutrients, which may lead to nutritional deficiencies. A 2003 study discusses food neophobia or Avoidant/Restrictive Food Intake Disorder (ARFID), which is the fear of trying new food. It is a condition separate from general pickiness that typically begins in childhood and can transfer into adulthood if not addressed.
What Is Picky Eating?
Picky eaters are defined by their limited acceptance of foods. This aversion may be triggered by taste, smell, texture, or even appearance. New dishes have little appeal for picky eaters, who find comfort in the known. Unfamiliar dishes can be met with suspicion, leading them to stick to a well-worn path of safe choices. This reluctance to explore new flavors can make social situations a minefield. The joy of sharing a meal and exploring different cuisines is lost, replaced by feelings of anxiety and isolation.
Pickiness can be influenced by your surroundings as well. If a child has parents who are also unwilling to try new foods, there is exposure to fewer foods. Outside of the discomfort toward new food-–foods and their ingredients can smell and taste differently from person to person. Consider how cilantro can taste like soap to some and like a regular herb to others.
Adult Picky Eaters Start as Child Picky Eaters
In childhood, picky eating is very common. Everything is new and different for children, and in toddlerhood, when kids test boundaries, rejecting food is one way to do that because they crave autonomy. However, picky eating may also be evolutionary. A child’s initial wariness of new foods might seem like pickiness, but from an evolutionary standpoint, it’s actually a protective mechanism. Our ancestors’ young ones needed to be cautious of unfamiliar things, especially brightly colored or strong-smelling plants, which could be poisonous. The way parents intentionally or unintentionally model eating also plays a significant role in a child’s relationship with food.
Take Baby Steps
Perhaps being a picky eater is something you want to work at but don’t know where to start; begin with baby steps. Shedding picky eating habits is a marathon, not a sprint. It requires gradual progress with small, achievable goals. Start by incorporating new ingredients into familiar dishes, one at a time. Research suggests children often need 8-15 exposures to a food before accepting it. Just like with kids, repeated exposure is key for adults too.
Experiment with different cooking methods; preparation can dramatically affect taste and texture. Remember, progress takes time, so be patient and celebrate each step along the way. And don’t forget, taste buds change. Something that you once hated could be the most delicious thing to you now. Sometimes, it takes giving food a second, third, or fourth chance.