Eating on Repeat? Why Food Fixations Happen and What to Do About It
Have you ever found yourself eating the same meal every day for weeks, only to suddenly lose interest and never want to eat it again? Or maybe your child insists on eating only one specific brand of chicken nuggets and refuses anything else. These experiences are examples of food fixation, a completely normal behavior that can show up in various ways across different populations.
Food fixation, sometimes referred to as hyperfixation or food jags, occurs when someone becomes intensely focused on a specific food or type of food for an extended period. While this can happen to anyone, it’s particularly common in kids and neurodivergent individuals, including those with ADHD and autism. In this post, we’ll explore why food fixation happens, when it might become a problem, and how to gently expand food variety when needed.
Why Do We Hyperfixate on Food?
ADHD and Food Hyperfixation
People with ADHD often experience hyperfixation, an intense focus on a particular interest or activity. This can extend to food, leading to repetitive eating patterns. There are several reasons why ADHD may contribute to food fixation:
Dopamine and Reward Sensitivity: ADHD brains seek out stimulation and dopamine, and food—especially foods high in carbohydrates, fats, or sugar—can provide a quick dopamine boost.
Decision Fatigue: ADHD can make meal planning and decision-making overwhelming. Sticking to the same meal or food removes the need to make frequent choices.
Time Blindness and Executive Dysfunction: Forgetting to eat or struggling with meal preparation can lead to reliance on a few easy-to-grab or familiar foods.
Sensory Preferences: Many people with ADHD have sensory sensitivities, leading them to gravitate toward foods with preferred textures and flavors.
Food Jags in Children
Children, regardless of neurotype, often go through phases of eating only a few select foods. These are called food jags and are most common in toddlers and preschoolers. A few reasons why food jags occur include:
Comfort and Routine: Young children thrive on routine and predictability, and eating the same food can provide a sense of security.
Developmental Control: Food is one of the few things children can control, and refusing new foods can be a way to assert independence.
Taste and Texture Preferences: A child’s developing taste buds and sensory experiences influence what they find palatable.
Fear of New Foods: Many children experience discomfort with change, which makes them hesitant to try unfamiliar foods.
Most food jags in children resolve on their own, but when they persist into later childhood or severely limit nutrient intake, they may require support.
Autism and Restricted Eating Patterns
Autistic individuals often experience food fixations due to sensory processing differences, rigid thinking patterns, and comfort in predictability. Some key factors include:
Sensory Sensitivities: Autistic people may be highly sensitive to food textures, temperatures, and flavors, leading to a preference for specific foods that feel “safe.”
Routine and Predictability: Eating the same foods provides a sense of control and reduces anxiety around mealtime.
Gastrointestinal Issues: Many autistic individuals experience GI discomfort, which can lead to avoiding certain foods that have been associated with unpleasant physical symptoms.
Strong Interests: Just as autistic individuals may have passionate interests in specific topics, food can become an area of deep interest, leading to repetitive eating patterns.
While some autistic individuals may thrive on a restricted diet without issue, others may struggle with nutritional imbalances or social difficulties related to their eating patterns.
Neurotypical Food Fixations
Even people without ADHD or autism can experience food fixations for various reasons:
Comfort and Nostalgia: Certain foods remind people of happy memories or a sense of home, leading them to seek them out repeatedly.
Convenience: When life is busy, it’s easier to stick with what is known and accessible rather than experimenting with new meals.
Dieting and Restriction: Strict diets or food rules can create an obsession with certain foods, leading to repetitive eating patterns or intense cravings.
Cultural Influences: Some people grow up in environments where the same meals are eaten daily, making variety less of a priority.
When Does Food Fixation Become a Problem?
Food fixation is not inherently bad, but there are times when it may require intervention:
Nutritional Deficiencies: If someone’s diet is so limited that they are missing essential nutrients, they may need support to diversify their intake.
Physical Discomfort: If restrictive eating patterns contribute to digestive issues, fatigue, or other health concerns, it may be worth expanding food choices.
Increased Anxiety or Rigidity: If food fixation leads to significant stress, anxiety, or an inability to eat in different environments, it may be interfering with quality of life.
Social Impacts: When food preferences create challenges in social situations, such as avoiding gatherings or struggling to eat outside the home, gentle interventions can help improve flexibility.
Strategies for Expanding Food Variety
If you or a loved one experience food fixation and want to add more variety, here are some gentle, low-pressure strategies:
Respect and Validate Preferences
Rather than forcing change, acknowledge the comfort and enjoyment found in preferred foods. Pressuring someone to change their eating habits can backfire, increasing resistance.
Make Small, Low-Stakes Changes
Introduce small variations within a preferred food category. For example:
If someone eats only chicken nuggets, try different brands or shapes.
If pasta is a fixation, experiment with different noodle types or sauces.
If toast is a staple, try different breads or toppings.
Pair New Foods with Safe Foods
Instead of introducing completely new meals, incorporate small portions of new foods alongside trusted favorites.
Use Sensory Exploration
For individuals with sensory sensitivities, let them explore new foods through touch, smell, and sight before tasting. Playing with food in a low-pressure way can help ease anxiety.
Reduce Decision Fatigue
For those with ADHD, meal planning can feel overwhelming. Creating a rotating meal schedule with slight variations can balance structure and variety without excessive decision-making.
Experiment with Cooking Methods
Sometimes a different preparation can make a food more appealing. Roasting instead of steaming, blending into a smoothie, or seasoning differently can make a difference.
Normalize the Cycle of Food Fixation
It’s okay to hyperfixate on food and then move on. The body naturally seeks different nutrients over time. Trust that variety will come with exposure and gentle encouragement.
Seek Support When Needed
If food fixation is causing distress, working with a dietitian or therapist can provide guidance tailored to individual needs.
Food fixation is a natural and common experience across all ages and neurotypes. While it is often harmless, there are times when expanding variety can be beneficial for nutrition, social flexibility, and overall well-being. By taking a respectful, non-judgmental approach to food fixation, we can support individuals in building a positive and sustainable relationship with food.