If you have a picky eater, then holidaying in another country can be difficult. We ask a nutritionist and a psychologist to help with research-backed (and mum-tested) tips.
For many, the joy of travel is bound up in the different cuisines you will be exposed to – but that can quickly turn to stress if you’re travelling with children who are picky eaters.
“As a mum of two young boys and a third one on the way, I completely understand the stress of trying to get kids to eat well, especially when you’re abroad and everything feels unfamiliar,” says Dr Megan Rossi, the gut health scientist and founder of The Gut Health Doctor.
According to a study by Stanford University, between 13 per cent and 22 per cent of the 100+ children they studied were reported to be picky eaters. “This can especially be the case for families raising children with neurodiversity, which can make mealtimes particularly challenging due to enhanced sensory needs as well as taste bud preferences,” Dr Rossi says.
When you travel, it can make them more fussy. “Children’s brains – especially between the ages of 2-7 – are wired to seek predictability and sensory safety,” says neuroscientist Dr Rachel Taylor. “When abroad, unfamiliar foods can trigger neophobia (fear of new foods), which is linked to heightened activity in the amygdala and insula, regions responsible for threat detection and sensory integration.”
The good news is, however, that “holidays can be the perfect time to build positive associations around food,” according to Dr Rossi. And it’s true that away from the stress of a daily work and school routine, time abroad can be a chance to approach food in a more relaxed manner. “Enjoying new tastes together in a relaxed setting often stays with children long after you’re home, so try to have fun with it and take the pressure off,” she says.
Here are nine strategies our experts recommend for dealing with fussy eaters on holiday (but can also be used at home, too).
1. Reduce the pressure
There’s nothing more stressful than worrying that your child isn’t going to eat a thing for two weeks. But try to take a breath, and approach eating in a stress-free holiday mode. Remember that there is no pressure to get everything right overnight (or on one trip). “It’s essential to be gentle with yourself and your kids as you explore what works best for you all,” Dr Rossi says.
Getting stressed really does make things worse. “Neuroscience shows that coercion increases cortisol, which suppresses appetite and reinforces aversion,” says Dr Taylor. But you can insist on trying. “Offer a “no thank you bite” policy – just one bite, no pressure to finish,” she suggests. “This approach honours the nervous system’s need for rhythm and safety, even in unfamiliar environments.”
2. Be a role model
Children often mimic what they see. “If you eat diverse plants or are willing to try the local cuisine, they’re more likely to follow suit,” she says. Make a point of enjoying colourful, varied meals (maybe with an ingredient you wouldn’t usually try) and “offer to share if and when they’re curious.”
3. Get them involved
“Supermarket shopping is one of my favourite things to do on holiday, and I like to make this an outing (as much as possible, with two toddlers anyway), letting my boys choose which new foods they want to try,” Dr Rossi says. If you’re at a hotel, a buffet can be a good way to let them choose new things, without committing to a whole new dish.
In addition, Dr Taylor says, “let the child touch, smell, and play with the food before tasting. This activates the somatosensory cortex, reducing threat response and increasing curiosity.” Studies show that giving children autonomy and a sense of control in their eating can increase their willingness to try new foods. The reason? “It activates the prefrontal cortex, increasing ownership and reducing resistance,” says Dr Taylor.
4. Pair the familiar with the new
Children don’t love change. Dr Taylor recommends introducing new foods alongside textures or flavours that they are already familiar with, “such as adding a local fruit to familiar yogurt or rice.” She says that if you have a particularly sensitive child, or one with neurodiversity issues, packing their plate or bowl and cutlery from home can help with familiarity, which to a child’s brain “signals safety”.
5. Don’t give up
One day, it might be a no, but the next day, it could be a yes. All parents are familiar with this (sometimes frustrating!) pattern. “Research suggests that children need around ten exposures to accept new foods, so if they reject it the first time, keep trying and consider presenting it to them in a different way,” Dr Rossi says. For example, if they won’t try mushrooms on their own, try making them a pizza topping to see if you have more luck.
6. Make it fun
Turn mealtime into a story. “Tell your child they have little pet bugs in their tummy that love to eat broccoli and carrots. Feeding those bugs with lots of different plants keeps them happy and strong. This imaginative approach has worked wonders for many parents,” Dr Rossi says. Pack the book Your Belly Bugs Guide to Happy Eating, which aims to educate children about their microbiome – but is written in a fun, engaging way.
7. Forget forbidden foods
Rather than restricting foods like ice cream (which can be hard when you’re away and surrounded by ice cream stalls), focus on what you can add into a meal instead. “Research shows that labelling foods as ‘off-limits’ can make them even more desirable, especially for children. Instead, an inclusive approach emphasising variety and plant diversity can help support a healthy gut microbiome and a more joyful relationship with food,” Dr Rossi says.. That might mean a fruit plate alongside the gelato, or ice cream after a plant-rich meal, without turning it into a rigid food rule.
8. Be aware of gut issues
If you’re worried about traveller’s gut problems, she says “there’s strong scientific evidence to show that LGG (Lactobacillus Rhamnosus GG) – the world’s most researched live bacterial strain – can help significantly lower the risk for you and your family.” She has developed a range of probiotics, SMART STRAINS, suitable for children aged 4+ , as well as pregnant women. “For the best results, start taking it seven days before your trip, continue throughout your holiday, and carry on for seven days after you return.”
9. Remember – it will get better
Dr Rossi says that the good news is that taste preferences evolve as children grow. “So even if your little one rejects certain unfamiliar foods on your next trip, persistence and gradual exposure (including through different cooking methods and textures, for example blending vegetables into fruit smoothies versus steaming them) can help shape their ever-changing palate for future adventures.”
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