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URL:
https://jackiesilvernutrition.com/articles/autism-safe-food/
Submission: On July 30 via api (July 30th 2024, 2:52:08 am UTC) from US — Scanned from DE

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5 forms found in the DOM

GET https://jackiesilvernutrition.com

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GET https://jackiesilvernutrition.com

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AUTISM SAFE FOODS: FOODS FOR SENSORY SENSITIVITY

Leave a Comment / Articles / By Jackie Silver MHSc, RD

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“Autism Safe Foods: Foods for Sensory Sensitivity” was written by Kaitlyn Wilson
and edited/reviewed by Rivah Goldstein, MScFN, RD and Jackie Silver, MHSc, RD.

MEDICAL DISCLAIMER: THE INFORMATION IN THIS ARTICLE IS MEANT FOR EDUCATIONAL
PURPOSES ONLY. IT IS NOT INTENDED TO BE PERSONALIZED MEDICAL OR NUTRITION
ADVICE. FOR A PLAN TAILORED TO YOUR NEEDS, PLEASE CONSULT WITH A REGISTERED
DIETITIAN OR QUALIFIED HEALTHCARE PROFESSIONAL.

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Last updated: November 1, 2023

AUTISM SAFE FOODS: WHAT IS A SAFE FOOD?

Think about the last time you had a long day and really craved a specific food.
Why do you think you are craving this food? What seems safe or comforting about
it?

Many of us love eating potato chips or chocolate after tiring days. When we open
a bag of chips or a chocolate bar, we know what to expect every time. This
brings a sense of comfort and safety.

Each person has different foods they gravitate towards when they are not feeling
the greatest. A safe food is predictable, may be comforting to you, or ease
anxiety. An autism safe food is one that does not trigger sensory sensitivities.
Take a moment to reflect on what your go-to “safe foods” are!

I often hear clients tell me they are ashamed about their safe foods and they
judge themselves for having “unhealthy safe foods”. I encourage you to practise
self-compassion and remove judgement around your safe foods.

Safe foods can be an important component of our diet and there is nothing
embarrassing about that!

How does eating your safe food make you feel? Some emotions that come to mind
could be calm, relaxed, content, happy, or peaceful. If you’re autistic, your
autism safe foods are important to fall back on when your world becomes
overstimulating.

WHY AUTISM SAFE FOODS? LET’S TALK ABOUT SENSORY SENSITIVITIES

For autistic folks specifically, it’s important to note that sensory
sensitivities are common, and each autistic person may have a different sensory
preference. Everyone has a different liking for the types of foods, textures,
flavours, shapes, temperatures, brands, and food packaging they regularly
choose!

A sensory sensitivity is a higher awareness of information from the five senses
(touch, taste, smell, sound, and sight). One study found that over 90% of
autistic children and adults have sensory sensitivities. Other words for sensory
sensitivity that you may see used are “sensory defensiveness” or “sensory
over-responsivity.”

WHY DO SENSORY SENSITIVITIES HAPPEN?

It’s not clear why sensory sensitivities happen. Likely, sensory sensitivities
are due to the brain processing sensory information differently. Other factors
could be difficulty with mouth movements such as chewing and swallowing, and
gastrointestinal disorders.

HOW DOES SENSORY SENSITIVITY AFFECT FOOD CHOICES?

Sensory sensitivities can cause aversions to food, and make you less likely to
try new foods. Also, sensory sensitivities make it more likely to eat a lot of a
single food item, or have few acceptable food items. This behaviour is called
food selectivity. As a result, you may rely on few autism safe foods.

AUTISM SAFE FOOD: SENSORY SENSITIVITY CONSIDERATIONS

There are some important considerations to note when it comes to sensory
sensitivities. Sensory sensitivities can lead to not getting enough nutrition if
your diet is too restricted. Luckily, there are strategies you can try to make
sure your body is getting the nutrition it needs to thrive.

Continue reading for our best tips on how to build balanced meals and snacks
with autism safe foods! Consider working with a registered dietitian who can
help you make personalised meal adjustments to help you get enough nutrition,
while still including your safe foods. Also, feel free to check out “The
Ultimate Guide to Vitamins for Picky Eaters” after you read this article.

WHY ARE AUTISM SAFE FOODS RELIABLE? FAMILIARITY AND ROUTINE FOR AUTISM

One of the biggest reasons you may gravitate towards your autism safe foods is
because you know they taste, feel, smell, and look the same every time. In other
words, there are no surprises: you know that each bite will be the same as it
was the last time!

Familiarity and routine have a role in alleviating stress in all aspects of
daily life, especially for autism. Repetitive behaviours and rigid interests are
core characteristics of autism. This means you may feel over-stimulated when
things are outside of familiarity and routine.

Many autistic folks like routines because they offer predictability, a sense of
control, reduce sensory overload, and foster comfort and familiarity. Autism
safe foods offer just that! The importance of familiarity and routine means
that it’s often important to introduce changes to routines in a gentle way.

AUTISM SAFE FOODS: TIPS FOR MAKING CHANGES

At times, you might feel the need to switch up your routine, or a change is
essential. There are strategies that can help make these adjustments easier.
These tips (listed below) can help with many different aspects of your routine,
including introducing new foods.

Tips to make changes in routines:

* 1. Prepare in advance. Plan your change in routine before you start. You can
write out the change in your calendar, and research the change so you know
what to expect. Try to make your change simple and easy to follow to keep you
from becoming overwhelmed.

* 2. Gradual introduction. Whenever possible, make small changes over a few
days rather than making one big change over a short period. This gradual and
gentle adjustment may be easier to cope with compared to one big change all
at once.

* 3. Positive reinforcement. Be positive about your efforts in starting a new
change in your routine. Every small accomplishment in making a change in your
routine is worth praising.

* 4. Be patient. It may take time to adjust to a new routine, and this is okay.
Seeking support from others may help you feel less overwhelmed.

How do these strategies look in real life? An example of a change in routine
related to autism safe food is going to a new restaurant that you’re unfamiliar
with. This may feel scary or uncomfortable for an autistic person! You may feel
anxious wondering if your safe foods will be available, or what the eating
experience will be like in a different environment.

To prepare in advance, you can mark the visit in your calendar, and research the
menu and seating layout of the restaurant by looking at pictures online. For a
gradual introduction, you can try driving by the restaurant using the same route
you will be taking on the day of the visit.

The menu will give you a choice, but you may decide to call the restaurant in
advance to see if they can accommodate your sensory needs. Throughout the
process, remember to be patient and positive about your changes, no matter how
small they may seem!

In addition to tips for making changes to your routine, here are some
strategies you can try when introducing new autism safe foods:

* Introduce new foods that are similar to your autism safe foods. For example,
if you like broccoli, you can try to slowly introduce cauliflower. Both of
these vegetables are similar in shape, size, and texture. Trying new foods
that resemble the ones you’re familiar with can make the process more
enjoyable.

* Present new foods alongside your autism safe food. It may be comforting to
have your autism safe food nearby when you introduce a new food. Back to the
broccoli example, you can try putting a piece of cauliflower (new food) on
your plate next to the broccoli (autism safe food).

* Gradually introduce the food using your five senses. You can start
introducing a new food by just placing it nearby so you can see it.

The next time, you may pick up the food with your hands (touch) or an eating
utensil. The next time, you might smell the food. Then you might taste a small
amount of the food. Go at your own pace.

* Eat with others who are supportive. Since it may be overwhelming to try new
foods, it may be helpful to have a supportive friend or family member eating
with you.

* Speak with a Registered Dietitian (RD). A registered dietitian who is
familiar with autism and autism safe foods can help you try new foods.
Registered dietitians are experts in evidence-based nutrition. Check out this
blog post on the top 5 reasons you need an autism nutritionist.

EXAMPLES OF AUTISM SAFE FOODS

People with sensory sensitivities might enjoy sweet, smooth, warm, creamy, or
bland foods. Alternatively, sensory seekers might enjoy foods that are crunchy,
cold, chewy, or very flavourful.

HOW TO BUILD BALANCED MEALS AND SNACKS WITH AUTISM SAFE FOODS

A good tool to keep in your tool belt is to prepare safe foods in advance. If
this isn’t possible, it may be a good idea to organise your kitchen in a way
that the ingredients are easy to find. That way, your safe foods are convenient
for you when you need them.

Preparing food in advance can also help you plan a balanced diet. Did you know
Canada’s Food Guide was recently updated in 2019? These new guidelines use
something called the “plate method,” which recommends half of your plate to be
vegetables, one quarter starches, one quarter a protein source, and to make
water your drink of choice.

Feel free to use our graphic below as a guideline or template when planning your
meals to ensure they’re balanced.

Eating a balanced meal is important, because it makes sure your body is getting
all the nutrition it needs to thrive for the rest of your life.

When it comes to autism safe foods, there are creative strategies you can use to
make your meals balanced, while still including your autism safe food.

A common tip I give to my autistic clients is to first decide which category of
the balanced plate your autism safe food fits into. Ask yourself: Is my autism
safe food a vegetable/fruit, whole grain food, or protein food?

Then, build around your autism safe food by adding other food groups to your
meal until you have a balanced plate.

CREATIVE WAYS TO MAKE AUTISM SAFE FOODS MORE NUTRITIOUS:

Here are some easy strategies you can use to make the foods you love more
nutritious:

* Choose whole grains. Whole grains are typically more nutritious than refined
grains. They contain more fibre, vitamins, and minerals. A simple switch to
get more nutrition is to swap refined grains to whole grains. For example,
you can use whole grain bread instead of white bread.

I know whole grains can be tough for many clients. For example, many clients
tell me they can’t stand the texture of whole wheat pasta. I always tell them
that is totally fine. We can still build balanced meals with white pasta or
white rice by including vegetables and a protein. Vegetables have fibre too!

Check out this blog post on How to Choose Cereals With Fibre.

* Add protein powder. Most people think of protein powder added to smoothies,
but did you know you can add it to so much more? Try adding protein powder to
oatmeal, pudding, yogurt, soups, or mashed potatoes!

For more info on protein powder, check out this blog post: Vegan vs. Whey
Protein Powder: Which One Should I Choose?

* Try new cooking methods. Cooking an item at home rather than purchasing a
ready-made item allows you to have more control over what goes into your
food.

You can cook your food tailored to your taste preferences while using
ingredients that make your body feel good. For example, if you like chips
you can try making crispy veggie chips in the air fryer.

Check out the recipe section of our blog for quick, easy, and nutritious
recipes you can make at home.

CONCLUSION

Autism safe foods are those foods that make you feel comfortable and safe.
They’re important because of sensory sensitivities or preferences, and for
routine and familiarity.

A sensory sensitivity is a higher awareness of information from the five senses
(touch, taste, smell, sound, and sight), and impacts how you eat. Repetitive
behaviours and rigid interests are characteristics of autism. With this in mind,
it’s valid to feel over-stimulated when things are outside of your familiarity
and routine, including food.

The good news is that your autism safe food can definitely be a part of a
balanced meal. There are great strategies that you can utilise to ease the
anxiety or discomfort you may feel when making an adjustment to your routine,
such as trying a new food. We hope this blog post gives you some inspiration to
add that work with your autism safe foods while adding nutrition.

* The Ultimate Guide to Vitamins for Picky Eaters
* Top 5 Reasons You Need an Autism Nutritionist
* How to Choose Cereals With Fibre
* Vegan vs. Whey Protein Powder: Which One Should I Choose?
* Podcast Episode: Nutrition for ASD and/or ADHD with Jackie Silver, RD

LOOKING FOR A GIFT FOR YOURSELF OR A LOVED ONE THIS HOLIDAY SEASON? CHECK THESE
ARTICLES OUT:

* 31 Gifts for Kids with Autism: Picky Eater Edition
* 60 Health & Wellness Gifts for Autistic Adults

References

Cermak, S.A., Curtin, C., Bandini, L.G. (2010). Food selectivity and sensory
sensitivity in children with autism spectrum disorders. Journal of the American
Dietetic Association, 110(2),
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3601920/

Government of Canada. (2019). Canada’s food guide. Canada.ca. Retrieved Oct 30,
2023. https://food-guide.canada.ca/en/

Harvard T.H Chan: School of Public Health (April 2022). Whole Grains. The
Nutrition Source. Retrieved October 30, 2023 from
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/

Henderson, J.A. (2011). The relation among sleep, routines, and externalizing
behavior in children with an autism spectrum disorder. Research in Autism
Spectrum Disorders. 5(2) 758-767,
https://www.sciencedirect.com/science/article/abs/pii/S1750946710001340

Kroncke, K. (2023, September 19). What is Sensory Sensitivity in Childhood?
Cadey. https://cadey.co/articles/sensory-sensitivity

Leekam, S., Nieto C., Libby, S.J., Wing, L., Gould, J. (2007). Describing the
sensory abnormalities of children and adults with autism. Journal of autism and
developmental disorders, 37(5), 894-910
https://pubmed.ncbi.nlm.nih.gov/17016677/

Levy, S.E., Mandell, D.S., Schultz, R.T. (2011). Autism. Lancet. 374(9701),
1627-1638. https://pubmed.ncbi.nlm.nih.gov/19819542/

Marí-Bauset, S. M., Zazpe, I., Mari-Sanchis, A., Llopis-González, A.,
Morales-Suárez-Varela, M. (2014). Food Selectivity in Autism Spectrum Disorders:
A Systematic Review. Journal of Child Neurology, 29(11), 1554-1561.
https://doi.org/10.1177/0883073813498821

Naish, K.R., Harris, G. (2012). Food Intake Is Influenced by Sensory
Sensitivity. PLOS ONE.
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0043622

Nimbley, E., Golds, L., Sharpe, H., Gillespie-Smith, K., Duffy, F. (2022).
Sensory processing and eating behaviours in autism: A systematic review.
European eating disorders review : the journal of the Eating Disorders
Association. 30(5), 538-559.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9545673/

Perrelli, A., Goitre, L., Salzano, A., Moglia, A., Scaloni, A., Francesco, R.
(2018). Biological Activities, Health Benefits, and Therapeutic Properties of
Avenanthramides: From Skin Protection to Prevention and Treatment of
Cerebrovascular Disease. Oxidative medicine and cellular longevity.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6126071/

Whelan, C. (2020, April 30). Safefood: The Medicinal Properties of Chicken
Nuggets. Autistics United Canada.
https://www.autisticsunitedca.org/blog/safefood-the-medicinal-properties-of-chicken-nuggets

Zauderer, S. (2023, September 19). Autism Routines: Why Children With ASD Like
Routines. Cross River Therapy.
https://www.crossrivertherapy.com/autism/routines

ABOUT KAITLYN

Kaitlyn is a recent graduate of an Honors Specialization in Nutrition &
Dietetics (BScFN) and Kinesiology (BA) at Brescia University College, affiliated
with Western University. In the fall she will be continuing her education to
obtain a Master’s in Nutritional Sciences (MScFN) at Western University. Kaitlyn
has a strong dedication to staying up-to-date with evidence-based nutrition
practices. She loves cooking, reading, crocheting, and going for walks outdoors!

ABOUT JACKIE

Jackie is a Registered Dietitian whose mission is to empower and support the
neurodivergent and physically disabled communities through nutrition. Jackie
runs a virtual private practice and blog which has simple recipes and health
information tailored to these communities. She loves cooking, exercising,
traveling, journaling, and spending time with family and friends.

Check out her full bio here →

ABOUT RIVAH

Hello! I’m Rivah, a registered dietitian passionate about helping teens and
adults with neurodivergence and mental health conditions. Additionally, I
support individuals with chronic disease management, plant-based diets, and
mindful eating. My counseling approach is weight inclusive, client-centered, and
evidence-based where we create realistic nutrition goals, prioritizing physical,
mental, and emotional health. In my free time, I enjoy reading, cooking, and
outdoor activities.

Check out her full bio here →

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