ARFID Recovery: How Do You Know What to Try When You're Afraid of Food?

When you’re afraid of food — and especially afraid of trying new foods — where do you even begin?

For many individuals with ARFID (Avoidant/Restrictive Food Intake Disorder), fear around food often stems from taste, texture, smell, or even the way a food looks. When these sensory experiences are overwhelming, even thinking about trying something new can feel impossible. Advice like “just try it!” or “it tastes the same!” may feel invalidating — because for someone with ARFID, even the smallest differences in flavor, consistency, or brand can be noticeable and distressing.

Recently, a client asked us in frustration:“Can you just tell me what other people with ARFID eat so I can try those foods?”

We loved this question — because yes, we can help with that! And you're not alone in asking.

This blog is here to guide you through some practical, ARFID-informed strategies for discovering “safe” foods. By identifying options that feel safer to try, you can take your first step toward expanding variety and creating more food freedom — at a pace that works for you.

Finding Safer Foods to Try:

Here are several helpful strategies to explore:

1. Start with Brand Familiarity

Many individuals with ARFID are what we call “brand-specific eaters.” Even if two products look the same, they can taste very different — especially to someone who may be a “super taster” or extremely sensitive to texture and taste.

So, start with what’s familiar...

If you like one flavor of a product (say, strawberry breakfast pastries), consider trying other flavors made by the same brand — such as blueberry, cherry, or brown sugar cinnamon. The texture will likely be similar, which can make the new option feel more approachable.

2. Try the Same Food from Different Brands

Sometimes it helps to compare versions of the same food.

For example, if you eat chicken nuggets, pick 3–5 different brands and taste-test them side by side. This process can increase tolerance for slight differences while still keeping things predictable. Even if you don’t love all of them, the experience gives you more data about what works — and what doesn’t.

This method isn’t about forcing yourself to like everything — it’s about gently gathering information and building a sense of safety.

3. Join ARFID Support Communities

You’re not alone in this!

Online ARFID communities — whether for individuals, caregivers, or both — can be great spaces to hear what others are eating, what brands they trust, and how they manage changes in products or food availability.

These groups can offer real-world recommendations that feel far more relatable than general suggestions from those without lived experience.

4. Ask Questions and Stay Curious

Let people know what you’re struggling with — whether it’s food variety, fear of new textures, or brand changes — and invite them to share what’s worked for them.

Curiosity (without pressure) can go a long way.Remember: Just because something worked for someone else doesn’t mean it will work for you, but it might be worth exploring.

5. Stay Grounded in Your Path

These tips aren’t one-size-fits-all.It’s okay if other people’s successes feel overwhelming or even discouraging at times — recovery is not linear.

Focus on what you can do, what you are ready to try, and what feels safest for you.

Work with Your Support Team

If you’re working with a dietitian and/or therapist, collaborate on a “safe food” roadmap. This plan can offer structure and support, helping you move at your own pace while building confidence with each small step forward.

Bridge the Food Gap: An ARFID Recovery Workbook worksheet to help in figuring out new foods to try.

You Deserve to Feel Safe with Food

There are many ways to expand your food options when living with ARFID — and it starts with safety, validation, and curiosity. There is no perfect path, and your process is allowed to look different than someone else’s.

Be exploratory. Be creative. And most importantly, be open with your team and loved ones — they are there to support you, not to push you.

Have ideas that have worked for you? We’d love to hear them!Reach out at bridgethefoodgap.com or connect with us on Instagram or Facebook at @bridgethefoodgap.

You’re not alone in this — and we’re here to walk with you.