If you’re diving into this guide, it’s pretty likely that you (or the person you love) is often described as a wildly picky eater. While some level of pickiness is totally normal, ARFID takes pickiness to a whole new level. Avoidant/Restrictive Food Intake Disorder (ARFID) is a much lesser-known eating disorder that can deeply affect nutrition, health, and quality of life (like food-related fun in social settings). Unlike other eating disorders, ARFID is tied to strong sensory sensitivities, fear of negative experiences with food, or simply a lack of interest in eating, often described as extreme picky eating.

This guide is designed to help you (or someone you care for) understand ARFID, meet nutritional needs, and gently expand food choices. Whether you’re a parent supporting a child, an adult navigating your own recovery, or a professional wanting some practical strategies, you’ll find clear, compassionate steps here to get you started.

Part 1: Understanding ARFID

What is ARFID?

ARFID is an eating disorder characterized by extreme avoidance and restriction of food. And, it often results in limited food variety, inadequate nutrition, and difficulty with daily functioning.

Key differences from other eating disorders include:

• Food avoidance isn’t tangled up with body size worries, fears and distortions
• Often linked to sensory sensitivities, fear of choking/vomiting, or low appetite

Signs & Symptoms of ARFID

If you or your child are struggling with ARFID, others may tease you or describe you as being an extreme (or shockingly) picky eater.

See if any of these characteristics fit you or your child:

1. Sensory sensitivities – strong aversions to textures, colors, smells or flavors
   • this might show up like only having one brand of mac & cheese you’re willing to eat
   • noticing the slightest differences in tastes/flavor/texture that isn’t noticeable to everyone else
2. Fear-based avoidance – fear of choking, vomiting, or allergic reaction
3. Low appetite – showing little interest in food or difficulty noticing hunger cues
4. Mixed presentation – could have 1 or any combo of the above three

Health & Nutrition Impacts

While pickiness can be normal, a picky eater can often eat enough variety to meet their nutritional needs. Because ARFID limits the intake tremendously, here are some things you want to consider:

• Risk of nutrient deficiencies (iron, zinc, vitamin D, protein and more)
• Low energy, poor concentration, irritability
• Growth and developmental concerns for children
• Social isolation due to limited food flexibility

Part 2: Foundations of ARFID Nutrition

Understanding Nutrition Basics & Your Starting Point

A combo of the following nutrients is super helpful for overall health. And, for kids especially, calories take precedence to support growth. If your child has a varied diet and isn’t consuming enough food in general, growth will be impacted.

Nutrition building blocks:

• Carbohydrates: primary energy source (grains, fruits, some snack foods)
• Protein: growth, repair, and energy (meat, dairy, eggs, legumes, or alternatives)
• Fats: brain health and energy (oils, nut butters, avocado, butter)
• Micronutrients: vitamins and minerals essential for immunity, bone health, and energy

Identifying Your Possible Nutrition Gaps

If you struggle with ARFID, questions to ask yourself and nutrients to assess:

• Which nutrition building block do you struggle with the most?
• Do I eat a variety of fruits and veggies?
  • May be low in fiber (from fruits, veggies, and whole grains)
  • May be low in iron & zinc (important for energy, mood and immunity)
• Do I consume less than 1 type of protein source?
  • May be low in protein (especially if animal foods are limited)
• Do I consume dairy?
  • May be low in calcium & vitamin D (bone health)

A dietitian can help determine if supplements are beneficial or necessary to fill in any gaps.

Building Balanced Meals (Even with limited foods)

Keep in mind, that enough food is the first priority. Then, you begin working on expansion.

• Use safe foods as anchors (ie, chicken nuggets, crackers, yogurt)
• Add nutrition through minor tweaks (fortified cereals, smoothies, dips, sauces)
• Think about balance across the day and week > not perfection at every meal

Part 3: Expanding Food Choices

This is where the work begins and is incredibly individualized! First, gently remind yourself that food expansion takes time and doesn’t happen overnight. Next, not every food needs to be added – what would be most helpful right now? Could working towards pizza help you eat out more often with friends? Or, could working on a new fruit help you with a battle against constipation? What you start with is what helps YOU the most.

Gentle Exposure and Flexibility

Food expansion works best through small, repeated exposures. For example:

• Place a new food on the table without the expectation to eat or taste
• Progress to smelling, touching, licking or taking a small bite
• Pair with a safe food for reassurance

Sensory Strategies

• Modify textures (crispy, smooth, mashed, blended)
• Adjust temperature (warm vs chilled)
• Use dips, sauces, or seasonings to make new foods more familiar

Practical Techniques

• Food chaining: start with a safe food and introduce something familiar
  • Example: if plain crackers are safe -> try a new brand -> try whole grain -> try pita chips
• The ladder approach: making tiny shifts over time, such as adjusting the way you cut food, changing cooking methods, or adding mild seasoning.
• Positive mealtime experiences: keep mealtimes low-pressure; celebrate exploration, not just eating

Building Out Your Support System

• Parents / caregivers: offer encouragement and opportunities without expectations or pressure
• Adults with ARFID: practice self-compassion and set realistic goals
• Medical team: doctor or pediatrician, dietitian, therapist

Part 4: Supporting Recovery Beyond Nutrition

While ARFID’s impact shows up mostly around food, it can affect you in a lot of different ways. Because of this, it can be incredibly helpful to have a lot of tools in your toolbox to access.

Emotional Side of Recovery

• Anxiety is normal in ARFID recovery
• Therapy can help reduce food-related fears and help build coping tools
• Building trust with your body is a gradual process

Meal Planning & Daily Life

• Create structure: aim for 3 meals + 2-3 snacks daily
• Safe foods are valid and important – always include them
• Plan ahead for school, work or travel (pack safe foods and a backup option)
• In social settings, communicate needs in advance or bring a familiar option

Track Progress Without Pressure

• Notice wins beyond “eating a new food”:
  • smelling a new food – WIN!
  • trying a different cooking style – WIN!
  • adding one more safe food to your list – WIN!
• Celebrate every step, no matter how small.

Recovery from ARFID is absolutely possible! However, its important to remember that it’s not as simple as “picky eating”. Here are two things that I know to be very true of the process: it will feel slow and nonlinear AND every step toward meeting your nutrition needs and expanding your comfort with food matters. Remember: safe foods are valid, nutrition can be flexible, and progress is more important thatn perfection.

Resources

Tools

• Food chaining chart template
• ARFID-friendly balanced meal ideas
• Supplement discussion guide for your doctor / dietitian

Recommended Supports

• ARFID Awarenss UK
• ARFID Collaborative
• Books:
  • ARFID Avoidant Restrictive Food Intake Disorder: A Guide for Parents and Carers (Gill)
  • Food Chaining (Fraker & Fishbein)