Get Insights on Safe Foods for ARFID and Treatment at Icarus
A trip to the grocery store seems like a mundane task for most people. If you are struggling with ARFID (Avoidant/Restrictive Food Intake Disorder), however, this simple task can cause anxiety.
You’re surrounded by an endless array of food options but may feel overwhelmed because none of them feel “safe”.
For most people struggling with ARFID safe foods meet certain textures, flavors, or other criteria. But, it can be hard to get nutrition with so many restrictions. Keep reading to learn more about ARFID-safe foods and options for disordered eating treatment at Icarus. This is a great support for adults with ARFID and parents of children with ARFID.
How ARFID Affects Nutrition
If you’re struggling with ARFID, you likely have safe foods that you feel comfortable eating. Sticking to certain foods makes it hard to explore whole food groups.
Avoidant Restrictive Food Intake Disorder is a relatively new diagnosis in the Diagnostic and Statistical Manual of Mental Disorders (DSM -V).
Common ARFID symptoms include:
- Avoiding certain foods, making it hard to have a balanced diet
- Loss of interest in eating
- Feeling anxious about eating
- Being fearful of choking, vomiting, or other consequences after eating
- Upset stomach or abdominal pain
- Muscle weakness or lethargy
- Extreme fatigue
- Malnutrition
- Extreme weight loss
- Low body temperature
- The appearance of fine hair (lunago) on the body
- Irregular or no menstrual cycle
- Feeling dizzy or faint
- Constipation
People with ARFID tend to have challenges with significant nutritional deficiency dependence and reliance on supplements or tube feeding, which can have negative social consequences. You may also struggle with cooking meals and choosing nutritious foods that benefit your health and well-being.
ARFID Diets Made Simple: Safe Foods and Food Lists for Healing
Common Safe Foods for ARFID
What are your safe foods? For example, you might like crackers, cereal, white bread, plain noodles, French fries, chicken nuggets, pizza, and sweets. Unfortunately, eating the same food repeatedly makes it hard to meet your body’s needs without the help of nutritional supplements.
But how do you branch out from these foods? Try feeding or eating the foods on the following lists – they are great “starter foods” that work well for people with taste or sensory sensitivity. As you get more comfortable with a wider range of foods, you’ll overcome fear foods and treat the persistent anxiety accompanying eating meals.
Encouraging New Foods
Keep a journal to track new foods that you try and support your journey. Create a few columns:
- Foods that are acceptable
- Foods you’d eat if you absolutely had to or in a social setting
- Foods you have tried before but no longer eat
- Fear foods – foods that cause choking or extreme distress when eating
As you find different foods you are willing to eat, note things about the taste, texture, and smell. Try to find similarities and use this information to guide you to new foods to try.
Start with a goal of finding something from each of the food groups you’d like to try or already eat to increase nutrients. Also, continue eating foods you like. Try increasing intake of preferred foods and eating frequent meals to encourage weight gain.
Fruits and Vegetables for ARFID
The best fruits and veggies for ARFID depend on preferences. If squishy is an aversion, try crunchy veggies like raw carrots instead of a soft banana. Be aware of preferences to make new foods less challenging. Some good produce items to try include:
- Raw vegetables for crunch
- Cooked vegetables for softness
- Crunchy fruits like apples or Asian pears
- Soft fruits like vegetables or avocados
- Spinach or small pieces of veggies on pizza
- Smoothies
Try gradually adding fruit to a preferred food like yogurt or ice cream. For example, with strawberries, you’d add a tiny amount to your preferred food and increase the amount over time. The goal is to eventually eat a strawberry alone.
Protein Sources for ARFID
When encouraging protein consumption, try adding small amounts of protein to something you like. Here are some options:
- Beans, blended and added to sauce
- Smooth peanut butter
- Peanuts or tree nuts
- Sunflower kernels, pumpkin seeds, or other seeds if you like crunchy textures
- Whole milk, yogurt, cottage cheese, and cream cheese
- Protein-packed smoothies
- Added protein snacks
Meats, of course, are also an option. If you like chicken nuggets, they can be incorporated into a full meal!
Grain Sources for ARFID
Be mindful of textures when choosing grain products. If you don’t like whole grain noodles, add 25% whole grain noodles to the pasta you would usually eat. Some other foods to try include:
- Sorghum popcorn
- Whole grain breads (some even feel and taste like white!)
- Quinoa
- Amaranth
- Whole grain noodles
- Whole grain snacks
Be mindful of texture when adding grain products. And, if you find you don’t enjoy something, don’t be afraid to try another variety or brand!
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Treating an ARFID Eating Disorder
ARFID is not caused by a negative body image like other eating disorders like anorexia nervosa and bulimia nervosa. Rather, ARFID comes from the fear of what will happen after eating certain foods.
As a relatively new diagnosis, there are not yet evidence-based treatments. However, many of the therapies used for treating eating and anxiety disorders are used as part of ARFID treatment.
Something like cognitive behavioral therapy can help you reframe thinking and get over aversions to certain foods. Trauma-based therapy can be beneficial if you are struggling with ARFID after choking or a similar incident during childhood.
While medication does not treat ARFID eating disorder directly, it can be used to reduce the anxiety that you experience when you eat foods not considered “safe”.
Picky Eating vs. ARFID
ARFID is very different from picky eating. Picky eaters often avoid foods because they don’t like the texture, taste, smell, or color. However, this is selective. Picky eaters are not as restricted as a person with ARFID and it does not cause nutritional deficiencies or significant weight loss.
The Link Between Autism Spectrum Disorder and Food Issues
ARFID and similar eating issues are more common in individuals who are neurodivergent compared to neurotypical groups. It is typically diagnosed in people with ADHD, autism, OCD, or anxiety disorders.
The exact cause of ARFID is not known. GERD, neurodivergence, trauma from choking, and genetics are all possible causes. Individuals with ARFID are commonly diagnosed as children.
ARFID and Co-Occurring Disorders
A person with ARFID may also have anxiety or depression because of the effects that ARFID can have on their social lives. This may be in addition to neurodivergent conditions, trauma experienced as children, or health problems. Treating both conditions improves outcomes and increases the likelihood of you being able to adopt healthier eating habits.
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Find Treatment and Resources for Overcoming ARFID at Icarus
Icarus Behavioral Health in New Mexico offers accredited treatment programs for ARFID that focus on helping you hurdle over mental obstacles to food, increase food variety, and maintain a healthy weight and nutrition. This makes you more comfortable with social eating and trying new foods.
Finding the right help for ARFID can truly change your life. While you might be overwhelmed thinking about reaching these treatment goals – don’t fret. We’re here to help.
Call Icarus today to talk about treatment options, have your insurance verified, or set up an appointment for intake!
