More Than a Habit: Understanding Picky Eating

 

Picky eating is more common than you might think—whether it’s your best friend who lives on noodles or even you yourself. They tend to stay away from any unfamiliar dish or taste. I was interested in learning about picky eating and the reasons behind it  because my friend is a picky eater. Although it is not a problem for her at all, I thought knowing the reasons behind picky eating would help me understand more people in the future. I hope this knowledge helps you too. So, other than personal preference, what makes someone picky about food? Is it just a matter of taste, or is there more to the causes? This article will explore the causes and effects of picky eating, as well as ways to nurture a healthier eating habit.

 

What Causes Picky Eating?

Surprisingly, up to half of all young children experience picky eating at some point. Scientists say neophobia, the reluctance to try new foods, is one of the main reasons for picky eating. This phenomenon occurs because young children are naturally cautious about the food they eat, mainly due to their survival instincts. In fact, according to Dr. Roseann, about 50 to 75% of children between the ages of 18 and 24 months become especially defensive against new tastes, textures, or smells. This pickiness can stay as a habit and carry into adulthood if it isn’t addressed. 

Additionally, past experiences can play a big role. Some reactions to certain foods come from traumatic experiences. For example, choking on a specific food, associating a dish with someone they didn’t have a positive relationship with, or even catching a cold after eating the dish may result in avoiding the dish. These associations can be powerful and long-lasting.

Furthermore, some people experience sensory sensitivities, which refer to  intense reactions to sensory stimuli. These sensitivities may make them feel overwhelmed by certain tastes, textures, smells, or even colors of food. For example, foods with bitter taste or grainy texture might make some people gag or feel nauseous. 

Moreover, culture and safety also heavily affects the eating habits of many picky eaters. In some cultures, certain foods are avoided for religious reasons. This may make people from the culture become more cautious around unfamiliar foods. For example, pork is banned in Judaism, because pigs are considered “unclean.” to you, mentioned in this verse. “And the pig…it is unclean for you. You shall neither eat of their flesh nor touch their carcass” (Leviticus 11:27) Which discourages the consumption of pigs. Similarly, the level of sanitation in some areas can affect our access to some foods. For example, raw egg is often eaten in Japan. However, people in many parts of the world consider it dangerous to eat and are cautious around it. This doesn’t exactly make someone a picky eater, but it shows how habits and comfort zones around food can be deeply personal and often complicated.

 

The Difference Between Picky Eating and Eating Disorders

While picky eating may appear similar to eating disorders, it is important to understand the differences between them. Eating disorders such as anorexia nervosa or binge eating disorder have their own sets of criteria and are often much more complex. Unlike picky eating, eating disorders usually involve restrictive eating patterns, extreme behaviors around food, or significant distress around body image. Some eating disorders can be tied to clinical conditions such as OCD or neurodevelopmental conditions such as autism.

Anorexia nervosa, a common eating disorder for women between the ages 12-25, for instance, often includes extreme concern about body appearance and can lead to dangerous physical consequences. While picky eaters might refuse certain foods or manage their intake for health reasons, they typically are not preoccupied with restricting themselves from eating to reach their ideal appearance. While these unhealthy patterns may signal potential eating disorders such as anorexia nervosa, they are not indicative of them. Although this may be a scary experience for some, it is essential for picky eaters to accurately assess their health by consulting with a doctor and develop healthy eating habits.

 

How Does Picky Eating Affect People Over Time?

Picky eating might sound harmless, but it can have serious psychological and physical consequences, especially when it starts young. Particularly, those who stick to a very restricted diet could face malnutrition, which may cause poor growth, fatigue, and underweight. According to NIH, picky eaters, especially children, are more likely to be underweight than those with healthy eating habits. Nevertheless, it is important to recognize that the impact of picky eating widely varies based on their diet.

Picky eating also has severe psychological impacts, particularly on those around picky eaters such as parents. Parents of picky eaters often experience a lot of stress or guilt, because they worry that their children are not getting the nutrients they need. They are also subjected to harsh judgment from others who assume that the picky eating comes from poor parenting. Hence, parents may face a cycle of unsolicited advice and unneeded stress.

 

How to Cope with Picky Eating

If you or someone close to you struggles with picky eating, know that there are strategies that can help cope with picky eating. The first step is to create a supportive environment around food. Instead of forcing yourself or someone else to eat certain foods, try introducing them in small portions. Just seeing the food on the table, smelling it, or even tasting a tiny bit can make the experience less intimidating over time. This weekly plan by Laura Russin may help you.

 

 

For children, experts suggest keeping mealtime low-stress and focusing more on exploring food than finishing the whole plate. It’s also helpful to involve the picky eaters in choosing or preparing the food. This can help them feel more comfortable with what they’re about to eat, making them more open to trying new things.

For adults, sometimes speaking to a nutritionist or therapist can be helpful, especially if picky eating is affecting health or social situations. Many people have reported that cognitive behavioral therapy (CBT) helped them make peace with certain food anxieties.

 

Although picky eating may appear to be a mere quirk, it is more serious than that. It should be noted that biological, psychological, and social reasons make people hesitant about certain foods. Moreover, it does not just affect the person, but the people around them too. Understanding what causes picky eating and knowing the differences between picky eating and eating disorders can lead to more warming and effective support. By being patient, open-minded, and a little creative, we can help make eating a more enjoyable experience for everyone.

 

 

Works Cited

 

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