How Sensitivities and Routines Shape Food Preferences for Neurodivergent Individuals

On Thursday, after completing my usual morning routine, I sat down with my family for breakfast. That morning, we had healthy protein pancakes made with whole oats. I’m not the biggest fan of oats, nuts, peanut butter, and similar textures, so I hesitated to eat. After about 22 minutes, I managed to gulp it down without gagging. This small scenario got me thinking: how do sensitivities affect food choices for neurodivergent individuals?

The Impact of Sensory Sensitivities

For neurodivergent individuals, food choices are often shaped by heightened sensory sensitivities. Texture is a significant factor—think of the squishy feel of tomatoes or the gritty texture of oats. In my case, I avoid nuts and peanut butter entirely due to their texture. However, sensory aversions extend beyond texture. Taste, smell, and even the visual appearance of food can influence whether or not a meal is palatable.

This phenomenon is known as food aversion, which is common among those on the autism spectrum. According to research, sensory hypersensitivities can lead individuals to reject certain foods, even if they are otherwise nutritious or popular. These aversions are not just about the food itself; sometimes, the context in which food is consumed—specific plates, utensils, or brands—also plays a role.

The Role of Routines in Eating Habits

Food aversion doesn’t stop at sensory preferences; routines around eating are just as critical. Many neurodivergent individuals prefer specific rituals during mealtime. For instance, some may need to eat at a particular time, use a favourite plate, or stick to familiar brands. Personally, I enjoy dining out once a week and have a strong preference for homemade macaroni and cheese over store-bought brands like Kraft. The taste and texture of homemade mac and cheese align perfectly with my sensory and routine needs.

How to Approach Food Aversions

The key to addressing food aversions lies in patience and understanding. For families and caregivers, introducing new foods can be challenging, but it’s important not to force the issue. Here’s my advice:

Encourage trying new foods gradually—maybe once a week during a family meal. If the individual doesn’t like it, let it go. As they say, choose your battles. It’s crucial to respect boundaries while gently encouraging exploration.

Balancing Nutrition with Sensitivities

A common concern is whether food aversions might lead to an unbalanced diet, especially for older neurodivergent individuals. The good news? It’s entirely possible to maintain a healthy diet without compromising on sensitivities.

For example, I’ve been working on incorporating more vegetables into my meals, cutting back on caffeinated beverages, and managing portion sizes. While I avoid nuts and oats, I still find ways to get the nutrients I need through foods that align with my preferences.

Practical Strategies for Caregivers

Families can adopt creative approaches to ensure balanced nutrition without triggering food aversions. Blending disliked vegetables into sauces or incorporating new ingredients into favourite meals can help. Offering a variety of choices within the individual’s comfort zone also provides opportunities for gradual expansion of their palate.

Final Thoughts: Embrace What Works for You

Ultimately, food preferences are deeply personal, and for neurodivergent individuals, respecting these boundaries is crucial. A healthy diet is about balance, not perfection. Embrace what works for you and know that your journey towards wellness is uniquely your own.

So the next time you’re faced with a food you’re hesitant to try, remember: you don’t have to force it. Focus on finding what makes you feel good, both physically and mentally. In the end, health is about making choices that support your overall well-being.

About the Author

Kadin McElwain is a passionate autism advocate and Dean’s List student at Kent State University. Diagnosed with autism at age 2, Kadin has dedicated himself to sharing his lived experiences, offering valuable insights into navigating life as a neurodivergent individual. His writing focuses on practical strategies, personal growth, and fostering understanding within the wider community.