My son Jem started out as a curious gourmand. His first favorite food was cinnamon-flavored oatmeal. “Wow, I’m so lucky!” I told myself.
But as time passed, Jem’s curiosity to try out foods diminished along with his willingness to eat what he previously enjoyed. However, I took the experts’ lead and didn’t give up offering new foods.
But the list of foods he liked shrank further as time passed.
I tried bribing him with dessert and new toys; I experimented daily with foods and spices, feigned indifference at times, and, at other times, I made him feel guilty for upsetting Mommy.
Since my son is a highly sensitive child (HSC), I started wondering whether he was just sensitive or maybe he had a disorder. So, I began to learn more about taste sensitivity to see how I could help him get the nutrition he needed.
Here’s what I found out.
Please remember that I am a parent, like you. I’m not a psychologist, occupational therapist, or pediatrician. Like you, I’m a worried parent.
In this article:
- A heightened sense of smell and taste is an HSC superpower
- What are super-tasters?
- What are super-smellers?
- Be aware of other sensory sensitivities
- What triggers your picky eater HSC
- Seven easy-peasy tips for your picky eater HSC
- What to avoid when it comes to picky eating
A heightened sense of smell and taste is an HSC superpower
From an evolutionary perspective, a heightened sense of smell and taste is crucial for our species.
People born like this have a superpower compared to others: a strong sense of taste improved our ancestors’ chances of survival. Also, people that could sense smells others didn’t notice could warn the rest of impending danger.
Our sense of smell and the sour taste helped our ancestors know if the food was spoiled. Also, toxic plants often have an extremely bitter taste. Similarly, we need salty foods to regulate the level of fluids in our body and something sweet when our energy levels are low.
But what is the scientific explanation behind high sensitivity to food and odors? What is the root cause?
Your picky eater HSC can be a super-taster
Researchers say (1) that some people are super-tasters because they have more taste cells. Super-tasters are particularly sensitive to bitter substances.
But their higher number of taste buds doesn’t make them appreciate food more. On the contrary, super-tasters are likely picky eaters.
Your picky eater HSC might not like foods that activate bitterness cells, like broccoli, brussels sprouts, arugula, artichokes, kale, sesame seeds, grapefruit, and olives. And if you are a super-taster yourself, you might dislike black coffee and avoid dry red wine.
Also, super-tasters are extremely sensitive to hot drinks. They have temperature sensitivity because the cells that help us feel pain surround their numerous taste cells.
Spicy and aromatic foods produce a similar effect. So, people that are very sensitive to taste tend to eat fewer foods like garlic, horseradish, cinnamon, ginger, peppers, and wasabi but add ketchup more often (2).
On the other hand, super-tasters like salty foods. Salty tastes mask bitterness, to which super-tasters are very sensitive. (1)
Your picky eater HSC can be a super-smeller
From perfume to gas leaks, super-smellers feel intensely, which can be both a power and a curse. So, while your picky eater HSC might recoil at broccoli, they also delight in the earth’s smell before rain.
What causes smell sensitivity?
Some people are born super-smellers, like HSCs.
Others have heightened smell sensitivity during pregnancy.
And the third category of people is super-smellers because of underlying medical conditions, such as migraines (3), Lyme disease (4), and hormone imbalances.
A heightened sense of smell might cause anxiety and cautiousness in new situations. In this case, your HSC does not know what smells to expect, which creates discomfort.
Smelling ability is also strongly related to memories. In other words, we often associate certain smells with positive or negative events in our past. This association might make us avoid people or places that remind us of something bad.
For example, the smell of chlorine makes me anxious because of one time when I was close to drowning in a swimming pool.
On the flip side, the smell of freshly baked bread reminds me of my grandmother.
Your picky eater HSC can have other sensory sensitivities
Some kids are picky eaters because of how their brain processes sensory information. Frequently, they are also sensitive to sensory input from our other senses.
For example, kids that are more sensitive to the vestibular sense (balance & movement) may eat better with a high chair footrest.
Kids who are more sensitive to visual stimuli might avoid blueberry pie.
Finally, children with touch sensitivity might dislike eating certain food textures.
Your Picky Eater HSC’s Key Triggers
If your HSC is extremely sensitive to taste and smell, they are likely to:
- avoid new foods
- overreact to food textures and food temperature
- avoid pungent smells, like certain spices
- prefer bland foods (like bread and milk)
- dislike certain veggies and crave salty foods
- strongly associate smells with positive or negative memories
- have other sensory sensitivities (for example, touch and vestibular stimuli) that distract them.
A simple rule of thumb is to avoid foods that trigger your HSC’s sensitivity too much. For instance, ideally, a new food should be bland, at room temperature, and with a texture that they enjoy. Or, you might offer something new and a bit spicy, but which does not have a texture they dislike. Another idea is to introduce new veggies with a salty sauce (broccoli goes well with soy sauce, for instance).
In addition, sensitive children are highly observant and have an excellent memory. Therefore, not tricking them into tasting something they don’t like, is better in the long run. Gaining their trust is a more effective strategy to win their cooperation regarding food.
7 Easy Tips for your Picky Eater HSC
How do you make your picky eater HSC get a balanced and healthy diet?
Here are seven easy tips to help your picky eater HSC get the nutrition they need:
1. Make a weekly meal planner together with kid.
If your kid is old enough, you can agree on a weekly meal plan. You can then post the meal planner on the fridge, and every time your HSC complains about the food, tell them that this is what you agreed on.
2. Invite your HSC to help prepare meals with you.
Inviting your picky eater HSC to help you with dinner can make them associate food with spending enjoying time with you. Plus, they are more curious to try something they have made themselves.
Toddlers will surely enjoy getting their hands dirty and experiencing new textures.
As for older children, cooking new foods together is an opportunity to learn about geography, other cultures, and their traditions (particularly if you also homeschool).
3. Serve small portions.
Offering smaller portions means that your kid can have a more diverse diet. Cooking in smaller amounts also reduces the risk of throwing away too much food.
4. Avoid food textures they don’t like.
Some kids gag at the thought of sauce or lumps in their food. Others avoid spices because, as we’ve found out earlier, the taste of spices causes a sensation close to pain.
Food textures that often cause aversion are soft, mushy, near-liquid, or slimy.
So, it’s best to prepare food in ways that your kids are likely to enjoy. For instance, instead of chicken curry, offer homemade chicken nuggets. Go for roasted potatoes instead of mashed potatoes, and offer apple slices instead of apple sauce. Also, opt for lightly toasted bread instead of serving it soft.
5. Serve from a shared plate and include both new and safe options.
Serving from a larger family plate has several benefits:
- Eating together as a family is an opportunity for you to lead by example
- Your kid has multiple options from which to choose
- A larger, more colorful plate always looks yummier and festive than a smaller one.
Try to offer both new foods or textures and also well-liked things.
6. Pack a homemade sandwich or snack in the backpack for school.
Having lunch in the school cafeteria might be a massive effort for your picky eater HSC. To enjoy their lunch, be sure to include a bland homemade sandwich or snack in their backpack. Then, they can eat it in a quiet place, far from the cafeteria.
7. Be a role model
Make it a habit and try a new food each week at home, and every time you go to the restaurant. This way, you can introduce more nutritious substances into your body, and it can be surprisingly delicious. In addition, kids are more likely to try new tastes if they see us first.
What to avoid when it comes to your picky eater HSC
Avoid new foods when your HSC is overwhelmed from a long day at school, as they might get hangry and uncooperative.
Instead, offer something new when your HSC is both fresh and hungry. For instance, a family brunch on Sunday might be a great idea.
Final thought
HSCs are often susceptible to smell and taste sensitivity. But, from an evolutionary perspective, it’s totally normal because some of our ancestors could thus warn others of incoming danger.
So, think of the taste and smell sensitivity as a superpower.
Maybe your picky eater HSC can become a perfumer in Paris or a wine taster in Tuscany! 😊
References
- Linda M. Bartoshuk, Valerie B. Duffy, Inglis J. Miller, PTC/PROP tasting: anatomy, psychophysics, and sex effects, Physiology & Behavior, Volume 56, Issue 6, 1994, Pages 1165-1171, ISSN 0031-9384, https://doi.org/10.1016/0031-9384(94)90361-1. (https://www.sciencedirect.com/science/article/pii/0031938494903611 )
- Puputti S, Hoppu U, Sandell M. Taste Sensitivity Is Associated with Food Consumption Behavior but not with Recalled Pleasantness. Foods. 2019;8(10):444. Published 2019 Sep 27. https://doi:10.3390/foods8100444
- Blau, J.N., Solomon, F. Smell and other sensory disturbances in migraine. J Neurol 232, 275–276 (1985). https://doi.org/10.1007/BF00313864
- Puri BK, Monro JA, Julu PO, Kingston MC, Shah M. Hyperosmia in Lyme disease. Arq Neuropsiquiatr. 2014 Aug;72(8):596-7. doi: 10.1590/0004-282×20140109. PMID: 25098475.
