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From fuss to feast: science-backed tips to de-stressing mealtimes

3 March 2025

By The Gut Health Doctor Team

Dr Megan Rossi in a lab looking through a microscope

If you’re a parent, grandparent, childminder or hands on aunty or uncle, chances are you will have experienced some challenges when feeding your little one. From broccoli standoffs to green bean negotiations, if you’re experiencing picky eating and food refusal, you may feel frustrated and even exhausted, but you are not alone, and there is hope.

Although early nutrition does play an important role in your child’s development, rest assured that it is not the only contributing factor. When it comes to the “best” way to eat with a young family, there is no pressure to get everything right overnight, and it’s essential to be gentle with yourself and your kids as you explore what works best for you all. 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.

Understanding the science of taste and the power of plant diversity can offer a new perspective on picky eating. It might be music to your ears to hear that taste preferences evolve as a child learns and grows. Although your child may initially reject certain foods, persistence and gradual exposure can help reshape their little changing palette — hang in there! So, how can we help our little ones benefit from plant diversity without so much drama? Let’s explore some science-backed strategies for making mealtimes less stressful and more nourishing.

Your journey with nutrition starts before you’re born

Did you know nutrition plays a role even before we enter the world?

Before conception

It’s not all about women! Interestingly, the pre-conception diet of not just the mum-to-be but also the dad is thought to impact babies’ health. One study published in Cell Metabolism showed that a dad prioritising his health preconception can impact the DNA in his sperm, which has been linked to the appetite regulation in kids as they age.

During pregnancy

We know there is already plenty to be thinking about and managing — from morning sickness and hormone rages, nutrition is another thing on the list. The priority is always finding a way to eat that works for the mum-to-be during pregnancy, without guilt or pressure.

But it’s worth knowing that if and when you’re feeling up to it, aiming to sneak in extra plants might be worth it, as a baby’s taste buds develop as early as eight weeks. In fact, exposing yourself and your baby to different plants and flavours in the womb has been shown to increase their acceptance of those foods later in life.

Breastfeeding

Did you know that ‘fertiliser’ for baby’s microbiome (aka prebiotics) is the third largest component of breast milk? It is also teaming with microbes, which are powerful regulators of their developing immune system and overall health. While not everyone can or wants to breastfeed, and ultimately mum’s health needs to be prioritised, it’s worth keeping in mind that even a few weeks can be beneficial.

Baby colic can add to the challenges of breastfeeding. Some impressive placebo-controlled trials show that specific live bacteria aka ‘strains’ can significantly reduce fussing and crying symptoms and increase sleep duration. That’s why the World Gastroenterology Organisation (WGO) global guidelines on probiotics and leading Paediatric guidelines both recommend Bifidobacterium lactis BB-12® for babies with colic. These international guidelines specify a daily dose of 1 billion bacteria per day – you can learn more here.

The weaning window: A golden opportunity

The weaning stage is important for introducing solid foods, developing healthy eating habits and diversifying their gut microbiome.

Aim for diversity

Research shows that introducing a wide range of foods early on can reduce the chances of fussy eating. Studies have also found that children who receive balanced nutrition are much more likely to overcome infections, and that is independent of parents’ income. Therefore, it’s worth trying to include what Dr Megan Rossi calls the Super Six plant groups across weekly mealtimes:

Legumes (lentils, butter beans)
Vegetables
Fruits
Wholegrains (oats, barley)
Nuts and seeds (see allergy guidelines – linked below)
Herbs and spices (which will help develop taste buds)

Early allergy introduction

If your family has a history of allergies, consult the Allergy UK website. Evidence suggests that introducing smooth peanut butter for at-risk babies from around four months of age can reduce the likelihood of peanut allergies. But of course, it is always worth discussing with your healthcare team as every child is different.

Smart strategies for fussy eaters

Don’t lose hope if your child turns their nose up at veggies. These tried and tested tactics can help turn things around. And remember, be patient with them and yourself! The small wins can count for a lot when it comes to long-term health.

1. Be a role model

Children often mimic what they see. If you eat diverse plants, they’re more likely to follow suit. Try to make it a point to enjoy colourful, diverse meals in front of them and offer to share if and when they are interested.

2. Get them involved

Make supermarket shopping an outing and let them choose what they want to try. Studies show that giving kids autonomy and a sense of control in their eating can increase their willingness to try new foods.

3. 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 maybe present it to them differently. For example, if they say no to porridge, try blending the mixture and making pancakes, or if they say no to cauliflower, blend it into a fruit smoothie. Sometimes, the same food presented in a different form can be the magic touch. Not to mention that blending in some dates or bananas can make any sweet, plant-powered dish more appealing! See below ‘Forget forbidden foods’.

For your own sanity, consider making them dishes you’d happily eat yourself (maybe with a little extra seasoning). That way if they refuse the food, you won’t be quite so disappointed, and the food doesn’t go to waste. Plus, make a point to eat it in front of them – kids get menu envy, too!

4. 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.

5. Hide the veggies

If all else fails, sneak those plants into their meals. Blend carrots into smoothies, grate beetroot into muffins, or mix lentils into nachos. Let their taste buds (and oral microbiome – the billions of microbes that live in our mouth!) develop naturally, and then you can bring them in on the magic when you feel they are ready! If you need inspiration, check out our recipe hub. To get started, we’d recommend these banana mug muffins.

6. Forget forbidden foods

Rather than restricting foods, focus on what you can add. 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. By encouraging a positive and joyful relationship with food and highlighting nutrient-dense options, you can nurture lifelong healthy eating habits without the need for rigid rules – even if that does mean adding some chocolate to their legume-packed muffins.

Takeaway

Many parents and caregivers feel extra pressure when their kids struggle with eating plants, but science offers plenty of hope. Exposing children to a diverse range of foods early on, being a role model, and involving them in food choices can set them up for a lifetime of healthy eating. If you’re past that ‘early’ window, sneaking extra plants in and allowing their taste buds and oral microbiome to adjust naturally can also work wonders. Additionally, understanding the importance of plant diversity and gut health can benefit the whole family.

And if your little one refuses that broccoli today? Don’t stress, and keep trying. The key is positivity, persistence and creativity – as hard as that can be at times. Looking for more tips and recipes? Visit our recipe hub for family-friendly plant-powered dishes.

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From fuss to feast: science-backed tips to de-stressing mealtimes