Do I Have ARFID or Am I Just a Picky Eater?
- 1 day ago
- 5 min read
What is ARFID?
Does the thought of trying a new food fill you with dread? Do you find yourself sticking to the same handful of "safe" foods whilst everyone else seems to eat whatever they want with ease? Do you worry about going to someone's house for dinner in case they serve something you just can't eat? Or perhaps just the thought of the texture of certain foods makes you feel unwell?
If so, you're not alone - and what you may be dealing with, may be more than simply being a "picky eater" .
Avoidant restrictive food intake disorder (ARFID) is an eating disorder that causes someone to avoid certain foods or types of food. Unlike anorexia nervosa or bulimia nervosa, the food restriction isn't driven by concerns about body weight or shape. Instead, it is often driven by anxiety, sensory sensitivities, previous negative experiences around food, or simply a very low interest in eating.
If you have ARFID, you may be tired of hearing comments like:
"Why don't you just try some salad?"
"Just take one bite - it can't be that bad."
"You're not a child anymore. Why can't you just eat what's on the menu?"
"You're just being fussy."
Unfortunately, people often don't realise just how overwhelming eating "unsafe" foods can feel. For someone with ARFID, it's not about being stubborn or difficult. The anxiety, disgust or discomfort around certain foods can feel very real.
Common signs of ARFID
One of the reasons ARFID can be difficult to recognise is because it doesn't look the same for everyone.
For some people, ARFID involves avoiding foods because the texture makes them gag. Others worry about choking or vomiting. Some will only eat foods from particular brands, refuse foods that touch each other on the plate, or avoid foods with certain temperatures, smells or appearances. Others simply have very little interest in food or eating.
ARFID was only officially recognised as a separate eating disorder in 2013, meaning awareness is still relatively limited. We regularly speak to clients who have spent years believing they were simply "fussy eaters" before discovering there was actually a recognised explanation for what they had been experiencing.
Although ARFID presents differently from person to person, common signs include:
avoiding certain foods because of a fear of choking, vomiting or gagging
sensory sensitivities to the texture, taste, smell, temperature or appearance of food
eating a very limited range of "safe" foods
avoiding restaurants, holidays or social occasions because of worries around food
anxiety before or during mealtimes
nutritional deficiencies or low energy
little interest in food or eating.
What's the difference between ARFID and picky eating?
PICKY EATING | ARFID |
Has favourite foods and dislikes others | Eats a very limited range of "safe" foods |
May avoid trying new foods but can sometimes be persuaded | Experiences significant anxiety, fear or distress when faced with new or "unsafe" foods |
Food choices are based on preference or taste | Food avoidance is often driven by fear (e.g. choking, vomiting, gagging), sensory difficulties or very little interest in eating |
Usually able to meet nutritional needs overall | Limited diet may lead to nutritional deficiencies, fatigue, weight loss or difficulty meeting nutritional needs (although many people with ARFID are not underweight) |
Eating habits rarely interfere with daily life | Eating habits begin to affect social events, trips to restaurants, work, school, travel or relationships |
Dislikes some foods but can usually manage day-to-day | Food avoidance causes significant distress or impairment to day-to-day life |
May become gradually better over time | The pattern often continues until treated |
It's important to remember that this table is intended as a guide rather than a diagnostic tool. Many people fall somewhere in between, and only a qualified healthcare professional can diagnose ARFID after a full assessment.
Can adults have ARFID?
Absolutely - ARFID isn't just a childhood condition.
Although ARFID often begins in childhood, adults can struggle with ARFID too. Many people reach adulthood believing they're simply "fussy eaters", never realising there is actually a recognised eating disorder that explains what they've been experiencing.
Some adults have eaten the same small range of foods since childhood. Others develop ARFID later in life following a frightening experience such as choking, severe food poisoning or persistent vomiting. For others, anxiety gradually leads to an increasingly restricted diet over time.
Whatever the starting point, it is never too late to seek help.
Why causes ARFID ?
There isn't one single cause of ARFID. Instead, it usually develops through a combination of different factors.
A person with ARFID may avoid foods because of:
sensitivity to the texture, taste, smell, temperature or appearance of certain foods
fear of choking, vomiting, gagging or becoming unwell after eating
previous negative experiences around food, such as food poisoning or abdominal pain
a pattern of increasingly restricted eating beginning in childhood
a naturally low appetite or very little interest in food, sometimes made worse by anxiety
Some people with ARFID also have conditions such as anxiety disorders, autism or ADHD, although many do not.
Picky eating in childhood
Before parents panic, it's worth knowing that some degree of picky eating is actually a normal part of childhood development. Many children become noticeably fussier with food at around 2 years of age. A toddler who happily ate broccoli one week may suddenly refuse to let it anywhere near their plate the next. Frustrating? Absolutely. Normal? Usually, yes.
This stage is thought to reflect a natural protective mechanism called food neophobia – a tendency to be cautious around unfamiliar foods.For most children, this phase gradually improves over time, particularly when parents continue offering a wide variety of foods without pressure or battles at the dinner table.
For some people, however, the food avoidance doesn't simply pass. Instead, it becomes more restrictive and begins to interfere with health, nutrition or everyday life. Whatever the original cause, the pattern often becomes self-perpetuating.
The more foods are avoided, the fewer opportunities the brain has to learn that those foods are actually safe. In the short term, avoidance reduces anxiety. In the long term, however, it often strengthens the anxiety and makes the list of "safe" foods even smaller.
Can ARFID be treated?
The good news is yes, ARFID can be treated. ARFID can often be treated successfully using a combination of psychological therapy and nutrition support.
Approaches that we have found particularly helpful include:
CBT: Research suggests that cognitive behavioural therapy (CBT) which looks at thoughts and behaviours around eating, can be a helpful tool to manage and treat ARFID.
Gradual exposure: slowly introducing "unsafe" foods in a way that helps the brain learn that they are safe.
Hypnotherapy: helping some people reduce anxiety around trying new foods and become more open to change.
Nutrition support: ensuring nutritional needs are met whilst gradually broadening the diet.
Psychotherapy: exploring any underlying anxiety, fears or experiences that may be contributing to the eating difficulties.
If you've spent years believing you were simply "fussy", I hope this article has helped you realise that there may be another explanation. More importantly, there is hope. Whether you've struggled since childhood or your difficulties developed later in life, change is possible with the right support.
When should you seek help?
If your relationship with food is affecting your everyday life, it's never too early to seek support. Perhaps you're managing by sticking to your "safe" foods, but you're worried about your nutrition, avoid eating out, struggle when travelling or feel anxious before meals. You don't have to wait until things become worse before asking for help.
If you would like a free consultation to discuss whether therapy could help, we'd love to hear from you.
“you look at me and cry
everything hurts
i hold you and whisper
but everything can heal”
― Rupi Kaur, Milk and honey
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