If you tend to avoid fruit and vegetables, refuse to try new foods, or rotate between a limited collection of familiar dishes, you probably qualify as a picky eater. While these behaviours are normal and somewhat expected in children, for some adults, picky eating is a phase that never ends.
Not only can picky eating make socialising difficult, but research has also linked it with negative health implications – both physically and mentally. However, the good news is that there are plenty of ways to expand your palette.
With that said, here are nine ways to overcome picky eating as an adult.
What can cause picky eating in adults?
The scientific term for picky eating is neophobia, which is defined as a reluctance to eat unfamiliar foods, often accompanied by strong preferences and dislikes.
Preferences may centre around certain tastes, textures, smells, or even the way food looks. For example, some picky eaters may avoid green foods, crunchy textures, or strong-smelling foods.
There’s no single cause or explanation for picky eating. Instead, it’s believed to be the result of various factors – many of which trace back to childhood. We’ll explore some of these below.
Genetics
Some research suggests that picky eating could be partially explained by genetics. For example, studies have found that the compounds in food can taste and smell different from person to person.
Take coriander (which is famous for being loved or hated) as an example. Researchers have identified a gene that makes some people more sensitive to its taste.
Personality
Picky eating may also be tied to personality. Trying new things – food included – requires people to step outside their comfort zone. And, if you’re not a very adventurous person, you may struggle with this.
For example, there’s evidence of a link between willingness to try new foods, particularly spicy foods, and thrill-seeking. Though, further research is needed in this area.
Environmental factors
Many experts believe that a large amount of picky eating is caused by environmental factors – particularly during childhood. Put simply, if you grew up with parents who didn’t like trying new things, you’ll have been exposed to fewer foods and are therefore less likely to feel comfortable stepping outside of your comfort zone.
This theory is backed by the results of this study which found that, of 2,600 adults who self-identified as picky eaters, 75% said that the pattern began in childhood.
Lastly, we know from research that spectrum disorders such as autism often cause hypersensitivity to the texture, colour, flavour, and smell of food. Though, experts are keen to emphasise that this is caused by sensory issues, which differ from general picky eating behaviours.
What are the health risks of picky eating?
Limiting your diet to a small collection of specific foods can be harmful to your physical and mental health.
Physical health
Research has found that picky eaters have overall lower-quality diets, and are at higher risk of nutrient deficiencies and chronic health conditions.
Take this study, which found that people who self-identified as picky eaters had significantly less fibre and fewer fruits and vegetables in their diet than those who ate normally. Low-fibre diets are linked with weaker immune system function, increased inflammation, and a higher risk of heart disease.
Mental health
Picky eaters may also be more susceptible to mental health conditions. Much of this can be tied to social stigma, as it’s not unusual for picky eaters to feel anxious around food, embarrassed or ashamed about their eating habits, or become self-critical.
In fact, research has linked picky eating with feelings of stress, guilt, low self-esteem, and social judgement.
In some cases, picky eating can be so severe that it’s classed as an eating disorder called avoidant/restrictive food intake disorder (ARFID). Picky eating may be ARFID if it also causes other issues like nutritional deficiency (anaemia), significant weight loss, or disruption to daily life (for example, in relationships or at work).
The benefits of overcoming picky eating and adding more variety to your diet
We recently wrote about the benefits of adding more variety to your diet after statistics found that over half of Brits lack diversity in their diet.
Among other things, eating a varied diet is important for mood regulation and gut health. It also reduces the risk of metabolic syndrome and may boost longevity.
This study revealed that people who rotated 16 to 17 healthy foods in their diet had a 42% lower risk of death by all causes than those who rotated between zero and eight healthy foods.
9 ways to overcome picky eating as an adult
Varying your diet can bring numerous benefits, but what does this look like for picky eaters?
We’ll cover some ideas below.
1. Take small steps
Picky eating isn’t something that changes overnight – and it doesn’t mean overloading yourself all at once either.
It’s best to set yourself small, achievable goals; for example, adding one new food to your evening meal with a slightly different flavour.
Many people find that ticking off small goals helps them track (and celebrate) their progress and stay motivated. Your confidence around trying new foods will likely grow throughout the process too, opening up more opportunities to experiment as you go.
2. Try new foods in a comfortable setting
Whether you’re eating alone or with friends, it can be helpful to try new foods in an environment where you feel comfortable, to relieve pressure. For example, at home with no time restrictions.
According to research, being in an uncomfortable setting can increase anxiety around food and end up making picky eating worse. Trying new foods should be as stress-free and enjoyable as possible.
For most people, this means that dinner parties or special occasions at restaurants might not be the best time to test out new flavours.
3. Pair new foods with existing favourites
Making small changes to meals you’re familiar with can be a useful tool for overcoming picky eating.
For example, if you love simple dishes like spaghetti bolognese, why not add some vegetables to the sauce? By steaming vegetables like carrots, broccoli, or cauliflower and chopping them into tiny pieces, you might not even notice they’re there.
Equally, you could pair new foods with sauces or seasonings you like, to help them feel less unknown and strange. Other simple tweaks, like switching from white bread, pasta, and rice to wholegrain versions can help increase the amount of vitamins and minerals in your diet.
Alternatively, if you’re not ready to swap foods completely, why not start with half-familiar and half-new?
4. Experiment with different coloured dishes
It might sound strange, but research suggests that experimenting with different coloured dishes could help expand your taste palate.
This study found that the colour of dishes that food was served in had a surprisingly strong influence on taste – particularly among adults who were picky eaters.
Participants were divided into two groups: picky and non-picky eaters, and each was presented with snacks in red, blue, and white bowls. The results showed that each colour altered how salty and desirable picky eaters perceived certain foods to be. Interestingly, the snacks in red bowls were the least popular.
5. Try different cooking methods
Sometimes something as simple as using a different cooking method can turn a disliked food into a new favourite. This relates back to texture – something many picky eaters struggle with.
Take boiled Brussels sprouts, which many people famously can’t stand. Consider roasting them with some delicious seasoning, and you might change your mind…
Or, if you struggle to eat foods like beans or chickpeas, why not try blending them into a dip instead?
6. Practise using self-affirmations
Self-affirmations are positive statements that you repeat to yourself to change your mindset, boost confidence, and gain control over your thoughts.
The concept is based on the idea that, when repeated over time, our brain begins to accept affirmations as the truth. And science supports this. This study found that creating a fictional image of yourself doing or experiencing something activates the same areas of the brain that experiencing these situations would.
As a result, making a habit of repeating simple affirmations such as, “Trying new foods is fun” or “I enjoy eating fresh, healthy foods because they nourish my body”, can make all the difference when it comes to overcoming picky eating.
7. Explore different world cuisines
Exploring different world cuisines is a fantastic way to embrace a wider range of foods.
Different cultures are famous for their unique use of spices and ingredients and can be a fantastic way to introduce new and exciting flavours. Plus, if you enjoy one dish inspired by a specific cuisine, you’ll likely favour similar dishes too!
For inspiration, head over to the food and drink section of our website where you’ll find a broad range of recipes – from Mexican, Middle Eastern, and Thai to Scandinavian and Portuguese.
8. Don’t give up
Picky eating is more common among children than adults, which means there’s currently more advice written for younger age groups. However, much of the advice can be applied to people of any age.
One example is the exposure method, which encourages parents to continually offer unfamiliar food to their children. This is based on evidence that, eventually, most children will take a bite.
In this study, when children were repeatedly offered an assortment of different vegetables (rather than just one type), they were more likely to try the food and come to like it. There’s no reason why continual exposure to new foods won’t work for adults too.
Remember, resetting habits takes time – so try not to give up after trying something once. According to research, it can take several attempts to get used to a new flavour.
9. Consider signing up for a cooking class
If you’re feeling overwhelmed by all the new food options and find that you’re still falling back on familiar favourites, why not consider a cooking class?
Cooking classes are not only fun, but for people trying to overcome picky eating, they take all of the thought and planning away from mealtime, which many people find stressful. Simply turn up, follow the instructions, and enjoy!
In this study, taking part in a cooking class was shown to increase people’s willingness to select and try vegetable-based food and drinks. This was particularly true when the cooking class involved sensory exploration of food – for example, through smell, taste, and texture.
For inspiration, check out our article; 9 of the UK’s best cooking classes.
Final thoughts…
Picky eating is most commonly associated with children, but can affect adults too. While long-standing habits can be difficult to break, the good news is that with experimentation and an open mind, it’s possible to overcome picky eating, one small step at a time.
For further reading, head over to the diet and nutrition and food and drink sections of our website.
Have you experienced picky eating as an adult? Do you have any additional tips that you’d like to share? We’d be interested to hear from you in the comments below.