The Relationship Between Picky Eating & IBS
Do you consider yourself a picky eater?
Did you know this could be a sign something is actually wrong?
To learn what can cause picky eating and what these behaviors can mean for you, including when to seek help, watch the video below, listen to The Gut Show episode on this topic on iTunes or Spotify, watch the video below, or keep reading.
What is picky eating?
Picky eating, also known as selective eating or food neophobia, refers to a tendency to be highly selective or restrictive about the foods that you are willing to eat. This can look like avoiding entire food groups, specific textures of food, or colors of foods. This can also look like only eating a limited number of "safe" foods.
For many who claim they are simply “picky eaters,” these aversions have likely been present since childhood and they aren’t questioned as they get older.
The causes of picky eating can include:
Genetics: Some research suggests that genetics may play a role in picky eating. Children of parents who were picky eaters are more likely to be picky eaters themselves. Is this truly genetic or simply conditioning? That’s the question not fully answered.
Sensory issues: Some people may have heightened sensitivity to certain tastes, smells, textures, or temperatures of foods, which can make them difficult to tolerate. In these cases, it’s not that a food is less preferable, but the body has responded negatively to an exposure to the food.
Trauma or anxiety: Traumatic experiences or high levels of anxiety may lead to a fear or avoidance of certain foods. Sometimes this is linked to a desire for control in life when other parts of life has felt out of control. Sometimes this is related to a trauma directly related to the food, like choking.
Developmental stages: Picky eating is common in young children, as they explore new foods and assert their independence. Typically this is less about truly not liking a food, and more about making the choice to eat or not eat a food.
Want to learn more about IBS? Sign up for a free IBS mini course here!
Why would this be a problem?
Picky eating can have negative consequences to both physical and mental health. It can limit nutrient intake and increase the risk of nutritional deficiencies, and it can also cause social isolation and anxiety. This is more heightened when the pickiness has been present for majority of your life.
There is also concern when the cause of the picky eating is impacting your life in other ways, and then it’s not dealt with because it’s covered up by “I’m just a picky eater.” This is true with trauma, anxiety, structural or functional problems, and fear of food. Fear of food, in particular, can lead to eating disorders than have a significant impact on your mental health, overall wellness, and quality of life.
So, what do you do about it?
If you identify as a picky eater, take a moment to go back to when the pickiness started for you and what foods you actively avoid. Consider when you last ate them or what about them seems off-putting.
The biggest red flag that picky eating is more than just preference is that you are unable to try the food again, either due to a physical response or heightened fear or anxiety. Another red flag would be an adverse reaction to the food, like choking or difficulty swallowing. If any of these red flags show up, these are things you can discuss with your doctor to decide what next steps may need to be taken.
There are several conditions that can mimic or be mistaken for picky eating. Some of these conditions include:
Sensory processing disorder (SPD): SPD is a condition in which the brain has difficulty receiving and responding to information from the senses. This can include an aversion to certain textures, tastes, or smells of foods, leading to picky eating patterns.
Autism spectrum disorder (ASD): Individuals with ASD may have sensory sensitivities that impact their eating habits, such as a preference for certain textures or a dislike of certain tastes.
Attention-deficit/hyperactivity disorder (ADHD): Individuals with ADHD may struggle with impulsivity and poor self-regulation, leading to erratic or picky eating patterns.
Anxiety disorders: Anxiety can lead to picky eating patterns, as individuals may avoid certain foods due to fear of choking or feeling nauseous.
Gastrointestinal conditions: Certain gastrointestinal conditions such as acid reflux, celiac disease, irritable bowel syndrome (IBS), and inflammatory bowel disease (IBD) can cause discomfort or pain after eating, leading to an aversion to certain foods.
Eating disorders: Selective eating, also known as avoidant/restrictive food intake disorder (ARFID), is an eating disorder that involves a limited range of foods and picky eating patterns.
Steps you can take include exposure, feeding therapy, and treatment for the trauma or anxiety that may be driving the behavior. Ideally these steps are guided by a trusted professional, especially if exposure alone is difficult for you to move forward with.
Exposure to a variety of foods is important for developing taste preferences and expanding our food choices. Research has shown that it can take up to 10-15 exposures to a new food before a child may accept it. You can write out foods avoided and aim for at least 10-15 exposures to each food and then determine if the preference you had to start is still present for you.
Feeding therapy can be an effective way to address picky eating patterns in children and adults. Feeding therapy involves working with a trained healthcare professional, such as a speech-language pathologist or occupational therapist, to help individuals develop healthy eating habits and expand their range of food choices.
Some ways that feeding therapy can help with picky eating include:
Identifying underlying factors
Gradual exposure to foods with accountability and guidance
Positive reinforcement with foods
Oral motor exercises to develop the skills needed to chew and swallow a variety of foods
Family involvement, especially for kids, to help reinforce healthy eating habits at home
Behavioral interventions to address problematic eating behaviors and develop positive associations with food
If picky eating is persistent, impacting health or quality of life, it is important to seek guidance from a trusted healthcare professional to determine if an underlying condition is present and to develop a plan for addressing it. If digestive symptoms are an underlying cause driving your food aversions, our team of specialized dietitians can help! Learn more about our team here.
Do you want clear guidance to manage your IBS so you can feel confident in your body again?
Guides: