What is the Psychology of Picky Eaters?

Whether you're dealing with picky eating in childhood or as an adult, there’s often more going on than just a preference for certain tastes. Food can hold a lot of emotional and psychological significance, and understanding why you or others are picky eaters might just be the key to unlocking something much bigger.

This blog explores the psychology of picky eating, including its potential causes, and offers practical insights on how to address food aversions, whether in children or adults.

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Picky eating, also known as fussy eating, is when someone consistently refuses to eat certain foods or is very selective about what they eat. This behaviour can range from avoiding specific textures, flavours, or types of food to more complex psychological reasons. For some, it may simply be a matter of personal preference, while for others, picky eating could stem from sensory sensitivities, past negative experiences, or emotional factors. It's a common experience, especially in childhood, but it can also persist into adulthood.

There isn’t a single explanation for why picky eating occurs, but multiple factors can contribute to the development of food aversions.

Picky eating in childhood is a phase many parents face. Children are naturally curious and cautious about new experiences, and food is no exception. The psychology of picky eaters often starts at a young age, where kids may develop preferences based on taste, texture, and even colour. Parents and caregivers can sometimes unknowingly reinforce picky eating by offering too many options or by catering to a child’s specific food demands, which can make the issue worse over time.

The psychological reason for picky eating often stems from past experiences. For example, if someone had a bad reaction to a specific type of food, they may become fearful of eating that food again, leading to long-term avoidance.

In some cases, picky eating can also be linked to stress or anxiety. People may avoid foods they find challenging to deal with emotionally, or their eating habits might be a way of exerting control over an otherwise chaotic environment. This can lead to selective eating patterns and food phobias.

For many picky eaters, texture plays a significant role in food choices. Some people are more sensitive to the texture of food, and the feeling of certain foods in their mouth can cause discomfort or even disgust. For example, people might avoid foods like mashed potatoes, tomatoes, or mushrooms because of the way they feel or taste in the mouth. The sensation of slimy, gritty, or overly chewy foods can be unbearable for some.

In some cases, nutrient deficiencies can contribute to picky eating. For example, a lack of iron can cause someone to crave specific foods or avoid certain textures. Low iron levels can lead to fatigue and a reduced ability to enjoy food, which may cause someone to develop an aversion to eating altogether. Addressing the deficiency through proper nutrition or supplementation can help reduce food aversions over time.

Extreme picky eating, especially when it leads to nutritional deficiencies, may be classified as a disorder. In some cases, it can develop into avoidant/restrictive food intake disorder (ARFID), which is characterised by a refusal to eat a wide range of foods and a strong aversion to eating altogether. In these situations, therapy or specialised treatment is recommended.

Research suggests that certain personality traits may be linked to picky eating. Some of the traits commonly associated with picky eaters include:

People with ADHD often experience heightened sensitivities and struggle with impulse control, which can influence their food preferences. These sensitivities may lead to food aversions, as they might have difficulty recognising hunger cues or staying focused during meals. The distractions present during mealtimes can make the experience overwhelming, contributing to selective eating behaviours.

For adults with ADHD, picky eating can remain a persistent challenge. They may find it hard to explore new foods or stick to regular eating patterns due to difficulties with attention and focus. Understanding how ADHD impacts food choices can help develop strategies to reduce stress around mealtimes and make food more enjoyable.

If picky eating is causing nutritional deficiencies, affecting a person's health, or leading to social isolation, it may be time to seek help. For example, if a child is refusing to eat a wide variety of foods and is consistently showing signs of malnutrition or weight loss, this could be a red flag. Similarly, in adults, extreme picky eating can sometimes point to an eating disorder, especially if it becomes obsessive or severely restrictive.

Overcoming food aversions involves understanding the root cause of picky eating and gradually working through it. Here are some steps to help manage picky eating:

Picky eating is often observed in children and adults with autism spectrum disorder (ASD). People on the autism spectrum may have heightened sensory sensitivities, which can make certain textures, tastes, or smells of food overwhelming. As a result, food preferences can become limited or highly selective.

Picky eating can sometimes be a response to past trauma. Negative experiences with food, such as choking or being forced to eat certain foods, can lead to fear or anxiety around eating. This can manifest as long-term food aversions, even well into adulthood.

Picky eating is likely a combination of both nature and nurture. Some children may be genetically predisposed to be more sensitive to certain textures or flavours, while environmental factors such as parental habits, past experiences, and emotional factors can influence picky eating behaviours over time.

From an evolutionary perspective, picky eating could have developed as a survival mechanism. Being selective about food helps avoid potential toxins or spoiled food. This instinctive caution around unfamiliar foods could have played a protective role in the past, though it can sometimes manifest as overly restrictive eating habits in modern times.

Picky eating tends to peak in childhood and is often outgrown by the age of 5 or 6. However, some children may continue to display selective eating behaviours into their teenage years or adulthood. For adults, picky eating can persist, especially if psychological or sensory factors are involved.

Therapy can be beneficial for people with severe picky eating or food aversions. Cognitive behavioural therapy (CBT) and exposure therapy are often used to help people gradually overcome food fears and develop healthier eating habits. Working with a nutritionist or therapist can be a valuable approach if picky eating is causing significant distress or health issues.

When interacting with picky eaters, avoid making negative comments or using forceful language. Statements like "You need to eat this" or "You're being difficult" can increase stress or anxiety around food. Instead, offer encouragement, patience, and understanding. Creating a supportive and non-judgmental environment can help reduce resistance to trying new foods.

Are you interested in how thoughts, beliefs, emotions, and past experiences influence the way we eat? Consider taking our Eating Psychology Diploma Course. Whether you’re looking to better understand your own eating habits or want to support others in achieving lasting, healthy change, this course provides a comprehensive foundation in the psychology of eating. And right now, you can enrol for just £29!