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Picky Eating from a Holistic Perspective with Ashley Thurn, MS, OTR @thewholisticot
Ashley Thurn is a mother to three little ones, a pediatric occupational therapist, and feeding specialist by trade. She has a background in nutrition, sensory integration, holistic wellness and she specializes in picky eating and feeding disorders. She loves helping families navigate the many challenges that come with feeding children and it is her joy to help families find strategies to help nourish their growing children and expand their children’s diets to eat a more variety of nourishing foods.
Join us as we chat about all things nutrition, sensory, and picky eating!
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Links
Ashley’s Instagram @thewholisticot
Veggies are Friends Flashcards
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Picky Eating From A Holistic Perspective With Ashley Thurn, MS, OTR @thewholisticot
Mealtimes with picky eaters can often feel frustrating and stressful for parents and caregivers. However, creating a calm, enjoyable atmosphere at the dinner table can significantly change the experience for you and your child.
Pediatric occupational therapist (OT) and feeding specialist Ashley Thurn shares practical strategies for managing picky eating and boosting confidence in supporting your child’s nutrition and mealtime habits.
What Is Picky Eating?
Picky eating is a common challenge for many families. But did you know there’s a difference between typical picky eating and more severe cases of feeding difficulties?
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Regular eaters enjoy a wide variety of foods and have a healthy relationship with mealtime.
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Picky eaters may refuse certain textures or flavors but consume enough variety to maintain a healthy diet.
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Resistant eaters (also called problem feeders) may eat less than 10–15 different foods and experience significant anxiety around meals, which can lead to nutritional deficiencies.
For extremely picky eaters, such as those who eat fewer than ten foods or refuse whole food groups, it may be time to seek help from a professional.
What Causes Picky Eating?
According to Ashley Thurn, there are several possible underlying reasons why a child might be a picky eater. These include:
1. Sensory Processing Challenges.
Many children who struggle with picky eating also have sensory processing challenges. This can make certain textures, smells, or tastes overwhelming, leading them to avoid particular foods.
2. Nutritional Deficiencies.
A zinc deficiency, for example, can affect taste and appetite, making food less appealing to a child. Other common deficiencies linked to picky eating include low magnesium levels and gut imbalances like candida overgrowth.
3. Environmental Factors.
Stressful mealtimes, a lack of structured meals, or the absence of family members during meals can also contribute to feeding challenges. Understanding the root causes can help you develop a more effective strategy for supporting your child.
Practical Tips For Managing Picky Eaters
Here are Ashley’s top strategies for reducing stress around meals and encouraging your child to try new foods:
1. Create A Stress-Free Mealtime Environment.
Sit down with your child, enjoy the meal yourself, and avoid focusing too much on whether they’re eating or not. Avoid counting bites or forcing them to try something—they’ll naturally resist.
Instead, talk about the day, keep the mood light, and make it a social experience. Children who feel safe and comfortable are more likely to explore new foods.
2. Limit Grazing And Serve Balanced Meals.
Children who snack throughout the day may not feel hungry at mealtime. Limit grazing and stick to three structured meals daily with two balanced snacks.
It’s essential to serve a variety of healthy foods that everyone in the family enjoys without catering exclusively to your child’s preferences.
3. Gradual Exposure To New Foods.
Ashley recommends her “Veggies Are Friends” flashcards, which help children engage with fruits and vegetables in a playful, hands-on way. Over time, this exposure can help reduce anxiety around new foods.
The Importance Of Gut Health And Nutritional Support
Gut health is critical to your child’s overall well-being, particularly regarding eating habits. An imbalanced gut, such as one affected by candida overgrowth or other forms of gut dysbiosis, can significantly impact your child’s relationship with food.
These imbalances can lead to cravings for starchy, sugary foods, which are commonly favored by picky eaters but contribute little to their nutritional needs. Over time, this can create a cycle of poor dietary habits and nutritional deficiencies, making it even harder for your child to explore and enjoy new foods.
How Gut Health Affects Eating Behavior
The gut is often called the “second brain” because of its direct connection to the central nervous system. It produces neurotransmitters like serotonin, influencing mood, behavior, and even appetite.
When the gut is out of balance, your child may experience increased food aversions, difficulty regulating their appetite, and even heightened sensory sensitivities, all of which can exacerbate picky eating tendencies. Children with gut imbalances may also struggle with:
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Frequent digestive issues, such as bloating or constipation, which can make them uncomfortable and less inclined to eat.
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Nutrient malabsorption prevents the body from properly absorbing essential vitamins and minerals, further contributing to nutritional deficiencies.
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Weakened immune function can make your child more susceptible to illnesses, further decreasing their desire to eat a varied, healthy diet.
Key Nutrients For Gut And Overall Health
Ensuring your child receives enough essential nutrients can make a significant difference. Some of the most important nutrients include:
1. Zinc is crucial for both taste and smell.
Children deficient in zinc may find food less appealing, leading to poor appetite. Zinc also plays a role in immune function and helps heal the gut lining, which can reduce inflammation and improve gut health.
2. Magnesium is known for its calming effects.
Magnesium supports muscle function, nerve regulation, and digestive health. Children low in magnesium may experience constipation, irritability, and restless sleep, all of which can worsen eating habits.
3. Omega-3 Fatty Acids are essential for brain development and reducing inflammation in the body.
A lack of omega-3s can contribute to poor focus, heightened sensory sensitivities, and difficulty managing stress, all of which may contribute to picky eating.
Final Thoughts
Remember, every small step forward is progress; mealtimes can become more enjoyable for the whole family. If you suspect deeper issues behind your child’s picky eating, such as nutritional deficiencies or sensory processing challenges, don’t hesitate to consult a pediatric OT or a healthcare provider.
Early intervention can significantly impact your child’s well-being and development. Start today by focusing on a tiny change, and watch how it transforms mealtime over time!
BORING, BUT NECESSARY LEGAL DISCLAIMERS
While we make every effort to share correct information, we are still learning. We will double check all of our facts but realize that medicine is a constantly changing science and art. One doctor / therapist may have a different way of doing things from another. We are simply presenting our views and opinions on how to address common sensory challenges, health related difficulties and what we have found to be beneficial that will be as evidenced based as possible. By listening to this podcast, you agree not to use this podcast as medical advice to treat any medical condition in either yourself or your children. Consult your child’s pediatrician/ therapist for any medical issues that he or she may be having. This entire disclaimer also applies to any guests or contributors to the podcast. Under no circumstances shall Rachel Harrington, Harkla, Jessica Hill, or any guests or contributors to the podcast, as well as any employees, associates, or affiliates of Harkla, be responsible for damages arising from use of the podcast.
Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We try our best to keep things fair and balanced, in order to help you make the best choice for you.
This podcast should not be used in any legal capacity whatsoever, including but not limited to establishing “standard of care” in a legal sense or as a basis for expert witness testimony. No guarantee is given regarding the accuracy of any statements or opinions made on the podcast.
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