What to do when your safe foods give you the ICK
When a previously safe food suddenly becomes an ick and loses its safety, it can be really challenging trying to find a new safe food.
Here are some tips to help you navigate this transition and explore new safe options.
Go Back to Basics
Is there a safe food you’ve had in the past that you could try going back to?
Something you’ve been thinking about trying again but haven’t yet?
Perhaps there’s a food you’ve forgotten about?
Keep the environment safe
Sometimes having a break can make it feel okay again.
When trying new foods make sure it’s in an environment where you feel safe.
Eating with distractions may help.
Eating away from people may help.
Try eating in a favourite spot — like the couch, bed, or a cozy corner.
Identify Similar Textures or Flavours
If a certain texture was what made a food feel safe, try to find foods with a similar texture.
E.g. if you like the crunch of a specific cracker, try other crunchy snacks like freeze dried apple, chips or pretzels.
E.g. If creamy foods are your go to, explore similar options like mac and cheese, yoghurt or ice-cream.
For flavour, consider what made the previous food appealing (sweet, salty, savoury, etc.) and look for new options in the same flavour profile.
Use Nutrition Drinks
If you're having trouble finding a new safe food but you know you can tolerate a nutrition drink, this can be a helpful way to get some nutrients in, while you explore new options.
There is no shame in needing to use nutrition drinks to fuel your body. They are a helpful and valid way to nourish your body.
Small Portions, low pressure
Introduce new foods in tiny amounts, that way there is no pressure to eat the whole thing.
If it doesn’t feel safe, this is okay.
Small steps are still steps. Let your body take the lead — curiosity, not pressure, is the goal.
Practice being kind and patient to yourself
Remind yourself that you haven’t failed, this isn’t forever! This is a common experience called a food jag or food cycling.
You might need a break and that’s ok!
Keep note of foods you drop to refer back to.
Bring in Novelty
Change up how the food or beverage is served!
Get a fun new plate, cup or bowl to serve your food or beverages in.
Cut up food into fun shapes or different shapes.
Eat food in a new space that incorporates some of your sensory joys.
Bring in a sensory element you like.
Add a texture you like ( e.g add a crunchy element in the food or as a side).
Bring in flavours from seasonings, spices or herbs that you like.
Written by Margo White, your Melbourne-based neurodiversity affirming clinical nutritionist and Neurodivergent advocate and Lauren Sharifi, Dietitian, arfid.dietitian.
This article is intended as general advice only and does not replace medical advice. It is recommended that you seek personalised advice specific to your individual needs.
