Ever wonder what causes picky eating? If you have a picky eater at your table, you are not alone. In fact, studies show that up to 50 percent of kids have eating habits that are deemed “picky” at some point.
It’s normal for kids to be fussy around food throughout their childhood at various times. As a dietitian mom of 3 who has been through many “picky eating phases” with my kids, I’ll help you understand why it happens and how you can best navigate picky eating.
There is not one particular cause for pickiness. Instead, it’s likely due to a combination of reasons, including some genetic factors, age, and parental feeding practices. Since fussiness around food is influenced by many things, there isn’t one perfect solution (unfortunately for us parents). The dietitians at Centred Nutrition Collective can help you figure out what works best for your family, so you can enjoy peaceful mealtimes and raise children to have a positive relationship with food. Start by learning more here.
In many cases, children are born with a tendency to be picky eaters. Quite simply, it’s in their genes! If you or your partner were picky, there’s a good chance your children will be finicky eaters too (at least at one point or another).
A study published in September 2024 looked at picky eating habits in over 2000 sets of twin children. The researchers learned that genetics had a much stronger influence over picky eating compared to environmental factors, such as a parent’s feeding style. Lead study author Dr. Zeynep Nas said “We hope our finding that fussy eating is largely innate may help to alleviate parental blame. This behaviour is not a result of parenting.” Phew! Deep breath for parents.
A child’s temperament and mannerisms are largely genetic, and this often guides their food fussiness. It’s common for naturally cautious, sensitive or strong-willed children to approach new foods with hesitation or resistance. That’s perfectly normal, and children can still develop a healthy relationship with food long-term.
Picky eating tends to peak in early childhood and decrease as kids mature into adolescence. Though, some children may have medical issues which can exacerbate or prolong picky eating.
Chronic health issues such as reflux, gastrointestinal problems or allergies may cause poor eating habits, often due to pain, anxiety or fear around eating. This feeling of unrest can lead to food avoidance, which has a psychological basis. Working with a therapist or dietitian can help.
Neuro-developmental differences such as ADHD, autism spectrum disorder or sensory processing challenges can impact how children perceive the texture and flavour of food too. Picky eating traits such as only enjoying a limited number of “safe” foods or being loyal to specific brands occur in 70% of children with autism spectrum disorder vs. in 5% of children who are neurotypical. Time, patience, and help from a dietitian can help parents navigate how to create a feeding environment that sets these kids up for success.
While genetics play a large role in picky eating, studies show that a child’s environment also influences eating behaviors. As a parent or caregiver, you can be a positive role model by showcasing healthy eating in a relaxed atmosphere, rather than trying to control every morsel your child eats. The goal is to raise healthy eaters who can sense their appetite and tune into their hunger and fullness cues without being micromanaged (read more about intuitive eating for kids here).
Parents who are anxious or controlling when feeding their children can create stressful mealtimes that may lead a child to have negative associations with food. Tactics such as limiting portion sizes, controlling how much your child eats, forcing children to “clean your plate” and other high-pressure feeding practices can contribute to feeding difficulties. Quite simply, mealtimes become a battleground for control instead of a calm, peaceful setting.
On the other hand, overly permissive parenting, and a complete lack of structure and boundaries around mealtimes can also create picky eating habits. Being a short-order cook and constantly catering to your child’s food desires is not a winning strategy. Inconsistent feeding routines, offering too many options or allowing the child to eat whatever and whenever they want does not teach long-term healthy eating habits. Children thrive on routine, so having no structure can disrupt the process of raising healthy eaters. And remember, children can’t learn to regulate their appetite if they are grazing on food all day long. Now, in saying this, there’s no “one-size-fits-all” when it comes to feeding and some children do require more flexibility with timing and boundaries (such as with some neurodivergent kids). Again, one-on-one support may be needed to figure this out.
Children quickly learn from bad experiences or trauma with food, which can cause them to avoid certain foods or exhibit certain behaviors around food. Scenarios that may unintentionally worsen picky eating include:
Especially for babies, their need to avoid pain and stress is so strong that it can override hunger cues. If you have ever screamed “ouch” and startled your baby when they were breastfeeding and bit too hard, you may have noticed it was difficult to get them to latch again. Your child’s brain is shaped through experiences that guide behaviors. Negative experiences can leave their mark but can be overcome with time and patience.
From your baby’s first taste of food, you have the power to provide the foundation of building good eating habits. Babies should start solids at about six months of age, and progress as they learn to self-feed and eat a variety of textures. Studies show that introducing lumpy foods too late (after nine months) can increase the likelihood of a child becoming a very picky eater.
Relying too heavily on spoon feeding or introducing a lot of food in pouches with spouts can delay a baby’s ability to learn to self-feed, and picky eating can result. It’s important for babies to practice chewing and swallowing different textures of food so they can become competent eaters.
Now, if you’re feeling like you maybe didn’t get it right when your child was a baby, please know that this is ok – even those of us who “do all of the right things” still may have picky eaters down the road (it’s me!)– remember there are SO many factors at play here and we’re all just learning as we go!
Sometimes expectations about “normal” eating habits may lead to stress around picky eating, which can be embarrassing for the parent and the child. As a toddler progresses to daycare, kindergarten or attends birthday parties, it can be overwhelming if they do not eat the same foods that other children enjoy. Please know that we are all struggling in one way or another and there’s no “normal” way to feed or eat. Every child and situation is unique!
One study of picky eating habits in children showed that if the parent is not worried about the behavior, only 17 percent of children continued to be a picky eater. However, this number rose to 50 percent if the parent was openly worried and obsessing about the pickiness. The bottom line: working towards being calm about picky eating and regulating your own reactions to your emotions around eating and feeding is something to consider.
Picky eating is a common part of childhood for many families. While it often has a genetic or medical reason, there are still strategies that you can implement to support your child and the feeding process. A calm and flexible approach in a low-stress environment is a great first step.
If you are not sure how to support your fussy eater or want to brush up on the best tactics and strategies, book an appointment with a Centred Nutrition Collective dietitian.
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