The Regulating Properties of Food

Have you ever thought about why eating a packet of chips is more appealing than a banana when you are stressed and irritated?

Our preferences for taste, smell and texture play a role in the choices we make around food. But what if I told you the EFFORT involved in eating or drinking also helps to change the way we feel by either calming or alerting our nervous system?

Eating and drinking is a multi-sensory experience involving taste, smell, touch and proprioception. The muscles in our jaw (proprioceptors) support our chewing and sucking action. This system is key to modifying the effort involving in eating and drinking. And each of these senses combined can be used to help change the way we feel based on our preferences, likes and dislikes.

Comfort / Nurture

When we require comfort or nurture, foods that are sweet and salty and that require minimal or no effort to consume are helpful to consider. Deep pressure to the roof of the mouth, through sucking on piece of chocolate or drinking through a straw is highly soothing.

Simple suggestions for nurture and comfort:

·      Sucking through a water bottle

·      Having drinks with straws during mealtimes

·      Yoghurt pouches

·      Warm hot chocolate or sweetened almond milk with grated nutmeg

·      Dipping a biscuit into a glass of warm milk

Top tip: A longer, thinner straw increases the effort required to drink. A thicker smoothie has the same effect. Keep this in mind when seeking comfort and nurture as increasing the effort involved will defeat the purpose.

Alert

Cold temperatures, citrus (orange and lemon) and mint are generally alerting which can be helpful when focus and attention is required. For example, a child doing homework or an adult focusing during a work meeting. Strong flavours and spice can also help us to feel more alert.

Simple suggestions for alerting:

·      Adding ice to water

·      Citrus slices or fresh mint added to water

·      Orange segments

·      Strong mints or chewing minty gum

·      Fizzy flavoured water

·      Adding spice or strong flavours

Top tip: You can combine different sensory properties for the desired effect. For example, if your child requires comfort but is also irritated, something sweet and chewy may both calm and soothe. For example, a fruit and nut bar. Remain present (emotionally and physically) with your child to further support the experience of regulation! Enquire about their day or just ‘be with’ while you also snack alongside them.

Anger and Irritation

Crunchy and chewy foods help to release tension and control big feelings. This is linked to the increased effort required by using the muscles in our jaw to break up the food. The child who is focussed on chewing will be less inclined to do the acting out behaviour.

Simple suggestions for reducing anger and irritation:

·      Dried fruit

·      Vegetable sticks. For example, carrot or cucumber

·      Hot buttered toast

·      Slices of meat (hot or cold)

·      Nuts

·      Slices of apple

·      Chewing gum

·      Chips, pretzels and rice cakes

Top tip: The transition home from kinder or school is a great time to build a regulating snack into your child’s routine. This can start at the school gates, in the car or when you get home depending on your child’s needs. Children often need a combination of soothing and calming down foods at this time.

A final word of caution: Food should be savoured and enjoyed slowly. Eating indiscriminately as a stress-management tool is never recommended as it can lead to significant health risks. Health eating with a balanced diet will regulate your system, provide energy and help you and your child to cope better with the daily stressors of life.

In summary

1. Match the intensity of the emotion

·      To calm and restore: use food or drink that require minimal or no effort to consume

·      If irritated or angry: increase the effort required when eating and drinking

2. Remain present both emotionally and physically.

This is an opportunity to connect with your child, by listening to their worries, staying close and even having a snack alongside them (to regulate yourself!).

3. Enjoy exploring what type of food or snack works for both you and your child!

If you are a parent or caregiver looking for further support around regulation for you and your child, please contact us at admin@sensoryhealthmatters.au