The Science Behind Picky Eating
As a pediatric feeding therapist and a mom of two, I've seen firsthand the challenges that come with having a picky eater. If you’re anything like me, you want to know the why behind a problem your child may be facing.
Understanding the science behind picky eating is essential to address the issue effectively and help your little ones enjoy mealtime. In this post, we'll dive into the causes of picky eating and offer some proven solutions to help your child embrace a variety of foods.
Causes of Picky Eating
a. Genetics
Research suggests that some children may be genetically predisposed to being picky eaters. Sensitivity to tastes and textures can be inherited, making certain children more likely to reject new or strong-flavored foods. It’s GENETICS! It has nothing to do with you, so if you’re feeling any guilt, let it go! Check out this research article for more information.
b. Neophobia
Food neophobia, or the fear of new foods, is a common cause of picky eating. It's a natural defense mechanism that can protect children from ingesting potentially harmful substances. However, it can also limit their willingness to try new foods.
c. Sensory Difficulties
Children with sensory sensitivities may find certain textures, tastes, or smells overwhelming or unpleasant. This can lead to a limited range of accepted foods.
d. Past Negative Experiences
A previous negative experience with a particular food, such as choking or an allergic reaction, can create a lasting aversion. This is also true for many child who’ve had medical trauma (intubation, surgery, gross medication).
Solutions for Picky Eating
a. Patience and Persistence
Introduce new foods gradually and consistently. It will take multiple exposures (like, 20+ exposures!) before a child feels comfortable trying something new. Remember, patience is key!
b. Create a Positive Mealtime Environment
Ensure that mealtimes are enjoyable and stress-free. Avoid pressuring your child to eat and focus on fostering a relaxed atmosphere. The more you pretend that you don’t care (even though I know you care SO MUCH) the more willing your child will be to participate. Deep breaths, my friends.
c. Encourage Exploration
Engage your child in the process of selecting, preparing, and serving food. This can help them feel more connected to the meal and more willing to try new foods. Once the food is served, focus on food interaction versus taking bites. This can look like smelling, touching, kissing, or licking the new food.
d. Offer Choices
Give your child a sense of control by providing options within a set boundary. For example, let them choose between two different vegetables to include in their meal. “You can have broccoli or green beans tonight.”
e. Model, Model, Model
Children often learn by example, so demonstrate your enjoyment of a variety of foods and express your willingness to try new things. This can be especially hard for parents who are also picky eaters themselves. That’s okay! Have a conversation with your child about your hesitation - it’ll make them feel less alone and like you really understand where they’re coming from.
f. Consider Professional Support
If picky eating persists and affects your child's growth or overall health, consult with a pediatrician or feeding specialist for guidance. Feeding specialists can be SLPs, OTs, and mental health professionals!
As you continue on your journey of picky eating, remember that you're not alone, and it's normal for children to be hesitant about trying new foods. With patience, persistence, and a little bit of science-backed knowledge, you can help your child broaden their palate and enjoy mealtime together.
For more expert tips and strategies, check out my Food School course. It offers a step-by-step plan, proven solutions, and flexible strategies that can be adapted to fit your child's unique needs. In the meantime, you’ve got this!
