“I was picky as a kid – and now, my kid is too”
Sound familiar? Could picky eating be a result of genetics – and something you can’t change?
I was interviewed on CBC Radio this week and asked to share my insights on the study as an expert in the picky eating space. You can listen to my 6 minute interview here – or dig into the details below.
A new study published by the Journal of Child Psychology and Psychiatry has shed light on a question many parents wonder: “Is picky eating genetic?” The research based out of the UK tracked 4,800 sets of twins from 16 months to 13 years, which has brought genetics and picky eating in children to the forefront. Some parents (who are picky eaters themselves) can probably related to the idea that genetics play a significant role in determining food fussiness. But as a Picky Eating Expert and Family Nutritionist with over a decade of experience, I’ve seen firsthand that genetics don’t have to be the end game. I believe the answer isn’t as cut and dry as “genetics determine everything.” In fact, my own personal experience proves that genetics aren’t the final say on your child’s relationship with food. Keep reading to find out why.
Study Results: Genetics and Picky Eating
This UK study focused on twins, an ideal choice because they share the same environment, making it easier to isolate the genetic components of food fussiness. The findings confirmed that genetics influence how we perceive the taste, smell, and even the sight of food. Kids with “picky eating” genes may be more sensitive to these sensory inputs, making them more likely to reject certain foods.
It also suggests that genetics are responsible for about 60% of food fussiness in children by 16 months, a figure that grows to 84% by the time they reach their teenage years. In other words, picky eating got worse over time. Which is why the author suggests trying to tackle selective eating as early as possible. But like anything, now is better than never.
Also consider that 60 to 84% is not 100%. So if genetics (aka “nature”) account for this proportion of the variation in “food fussiness”, then the environment (aka “nurture”) is responsible for the remaining 26% to 40%. So, while genetics can explain why your child may be predisposed to picky eating, they do not entirely dictate your child’s dietary destiny.
Genetics: Not the Final Word
Here’s where I come in, both as a Nutritionist and a mom. I found it fascinating (and comical) that my husband has the so-called “picky eater gene”. You can see his Ancestory results below. To support this genetic result, I’ve heard many (many) stories about how his childhood diet was dominated by PB&J sandwiches and cereal.
On top of that, our first daughter was born with a genetic condition associated with extreme pickiness and low appetite. From the beginning, feeding her was a challenge – breastfeeding through solid food introduction. I could have chalked it up to her DNA and let her subsist on a handful of foods because her picky eating genetics said so.
Fast forward, and my eldest daughter is far from “picky eating”.
Despite her father’s genetics (and her own) she now enjoys most foods we offer. Case in point: she devoured spicy beef and pulled chicken tacos last night and vegetable stew for lunch. Even though all three of our daughters have likely inherited some picky eating tendencies from their dad, today they have over 100 foods they accept and enjoy. Friends, family members, and even teachers comment on how well they eat. And I’m grateful for that.
How did we challenge our genetics – and raise good eaters?
Well, instead of letting genetics determine our family’s fate with food, I took it as an opportunity to dig into the research, take paediatric courses, read countless books, and work alongside other feeding experts to develop an effective picky eating program that would change our family mealtimes – and little did I know, thousands of others too.
I was so fascinated by the massive shift in our daughter’s eating, that I felt decided to share my foundational feeding steps in a program to help parents. It’s called the Picky Eater Protocol – a 6-week intensive program for parents with picky eaters. I wanted to show other families how to create an environment that helped our children enjoy new foods without pressure or stress.
And for families who just need more inspiration around what foods to offer and how to do so in a clever and appealing way, I created my monthly membership called the Raising Adventurous Eaters CLUB. It helps parents with fun food presentations, consistent food exposure, how to respond to food rejections, and simple sensory exploration activities.
That’s how we steadily expanded our children’s list of accepted foods. So we can go to restaurants, on vacation, visit friends, and even make meals at home with full confidence that they will always try – and almost always eat. It’s also why thousands of families have celebrated tremendous progress at their dinner table too – even if their genes are telling them to be “picky”.
This proves that while their DNA may influence the start, genetics don’t have to dictate your child’s health and food journey.
I have the pleasure and privilege of coaching many families with children who share the same genetic condition as my eldest daughter (or other diagnoses), and they continue to celebrate both mealtime and food wins with their child. Despite the challenges their genetics pose, I help their children learn to accept foods in a step-by-step and gentle way.
The Problem with a Genetic Determinism Mindset
As a parent of a former picky eater and a Family Nutritionist, I know how overwhelming it can feel when your child rejects food after food. While this study is valuable and could help some parents feel more relaxed about their child’s food choices, it also presents a risk. Parents can feel helpless, thinking, “If it’s all genetics, what’s the point of trying?”. This can lead moms and dads to assume that picky eating is simply “in the genes” and unchangeable. The result: they default to the same 10 “safe” foods over and over, which often lack variety and essential nutrients. Yet, limiting exposure only reinforces the pickiness, creating a vicious cycle.
However, as noted above, genetics play a role. But environmental factors (such as a calm and exploratory mealtime environment), still have a significant impact on your child’s food habits.
From my work with families, I’ve witnessed the impact food has on a child’s brain, behaviour, and overall development. If we accept genetics as the be-all and end-all, we may deny our children the opportunity to grow into adventurous eaters who are fuelled by a diverse, nutrient-rich diet. In fact, stress at the dinner table — whether from parents or children — can amplify picky eating behaviours. When kids pick up on parental frustration, their nervous systems enter a “fight, flight, or freeze” mode, which makes them even less likely to try new foods. Conversely, research shows that when parents maintain a neutral, low-pressure approach, children are more likely to feel safe enough to explore different foods.
Shaping Our Children’s Health Through Epigenetics
There’s an important concept called epigenetics, which refers to the way our environment influences gene expression. Just like genetics can predispose someone to certain health conditions, such as diabetes or cardiovascular disease, the choices we make in our environment still have a substantial influence. For example:
- Reducing intake of refined carbs and sugars can decrease the risk of developing diabetes (Harvard T.H. Chan School of Public Health).
- Exercise has been proven to lower the likelihood of cardiovascular disease (American Heart Association).
- Limiting alcohol consumption can reduce the risk of breast cancer (National Cancer Institute).
This image from Harvard helps explain what epigenetics are.
Studies show that while genetics may set a foundation, they don’t determine the final outcome. The same holds true for selective and fussy eating in children. Just because your child has a genetic predisposition to picky eating, it doesn’t mean it’s set in stone. Professionally as a Picky Eating Expert, I’ve seen countless children progress from pickiness to a more balanced and diverse diet. Even with extreme pickiness (e.g. children who accept less than 20 foods), this process requires a plan of action and a dash of patience, but it’s absolutely possible with the right strategies in place.
As parents, we have the power to rewrite the story of picky eating for our children by providing the right environment for them to succeed. We can’t change their genetic makeup, but we can change how those genes are expressed by adjusting the environment we create at mealtimes.
Think of it this way: while your genes may provide a recipe for making soup, you can adjust the ingredients — add more vegetables, change the seasoning — and completely change how the dish turns out.
According to Ancestory.ca:
“Your genes are just a starting point for who you could eventually become”
And that includes how your child relates to food.
Practical Ways to Overcome Picky Eating
The good news from the UK study is that it also highlights the importance of staying calm, neutral, and removing pressure at meals. Children are highly intuitive and feed off their parents’ energy. If we’re stressed about what they eat, their nervous system follows suit . And let’s be honest — no one enjoys a meal (nor absorbs the nutrients from it) when they eat while stressed!
Always start with the basics. Here are some simple strategies to try:
- Create a positive, pressure-free environment: Keep mealtimes light and relaxed. Avoid bribing or forcing your child to eat.
- Offer a variety of foods regularly: Even if your child refuses a food today, don’t stop offering it. Familiarity helps reduce fear over time.
- Pair new foods with familiar ones: Serve new foods alongside those your child already enjoys. It can make the new items feel less intimidating.
- Model good eating behavior: Your children are watching! When they see you enjoying a variety of foods, they are more likely to want to try them too.
Bottom Line: You Have More Influence Than You Think
Yes, genetics play a role in how your child approaches food, but they don’t determine their fate. With the right environment, food presentation, and response to food rejections, your feeding approach can absolutely help your child grow into a healthy, adventurous eater. Just like we can lower our risk of heart disease by exercising or reduce the chance of diabetes by cutting back on sugar, we can also guide our children toward a more diverse, nutritious diet.
So, no. Genetics don’t have to be the final word. With the right approach, we can help our kids expand their palates, develop a positive relationship with food, and ultimately, become the best version of themselves.
Feel empowered to take charge of your child’s relationship with food, regardless of their genetics?
You can make small, meaningful shifts at your family’s table, and I’m here to guide you every step of the way. Join the Raising Adventurous Eaters CLUB and get a monthly picky eating plan packed with:
- Fun food presentation ideas
- Simple, tasty recipes your family will love
- Effective picky eating strategies and group mealtime coaching
- A community of parents that you can celebrate with
- Sensory activities to help your child accept more foods with instant rejection
With my support, you’ll have everything you need to create a positive, stress-free mealtime experience and give your child the opportunity to develop a healthy relationship with food. Ready to start? Join us today!
Or you can reach out to me at info@daniellebinns.com.
