By Casey-Lee Flood, RN, HWNC-BC, NC-BC

For many people, food is a source of comfort, celebration, and connection. But for Autistic individuals, food can be more complex, often linked to sensory sensitivities, routines, and even survival in a world that can feel overwhelming. One concept that frequently arises in neurodivergent spaces is the idea of "safe food." 

Let’s explore what safe foods are, the psychology behind them, how they intersect with eating disorders like Avoidant Restrictive Food Intake Disorder, and what neurodiversity-affirming strategies can help support Autistic individuals in meeting their nutritional needs without shame.

What are safe foods in the autism community?

A “safe food” is a food that feels manageable, predictable, and non-threatening to eat. It’s often familiar in taste, texture, and preparation. For many Autistic people, safe foods are essential, especially during times of stress, change, or sensory overwhelm. Any changes in the safe food can make it inedible. This connects with an Autistic person’s need for routine and predictability in all aspects of their life. 

Safe foods vary from person to person. For some, it might be plain pasta, a specific brand of chicken nuggets, or buttered toast. Others might rely on yogurt, crackers, or protein bars. The foods tend to be simple and often processed or packaged. Over-reliance on safe foods can leave people open to malnutrition, weight challenges, and other health concerns. 

Take the example of McDonald's fries vs. a fruit salad. The fries are made the same every single time, and they are prepared the same at every McDonald’s. I can say with a significant degree of certainty that they will be the same any time I order them. 

In contrast, even how someone cuts fruit can change its texture. Not to mention that fruit salad can contain grapes in one place but not in another. So there is no way to order, or even make, fruit salad so it will be the same every single time, which could make it a stressful thing to eat. 

All people have taste preferences as well as certain foods with textures they don’t like. Yet, most of the time these preferences and/or challenges are handled with little to no distress. An Autistic person, on the other hand, might need support in navigating the same situations. Often, food isn’t just food for an Autistic person, adult, or child. Safe foods can easily become an essential part of an Autistic person’s life. 

For fun here is a list of safe foods I have heard within the Autistic community. 

• Macaroni and cheese
• Specific meals at fast food places
• Peanut butter and jelly
• Plain or buttered pasta 
• Plain rice
• Cheese sticks or slices

Why do Autistic people have safe foods?

Here are a few reasons why Autistic individuals might rely heavily on safe foods:

Sensory processing differences: Taste, texture, smell, and even the sound of chewing can be intense or aversive for Autistic individuals. Eating a crunchy carrot might feel unbearable, while a soft banana might be tolerable.

Need for routine and predictability: Uncertainty can lead to anxiety. Safe foods are familiar and reduce the mental load of deciding what to eat or coping with unexpected changes in flavor or texture.

Executive functioning challenges: Planning meals, cooking, or trying new foods requires cognitive effort. Safe foods reduce that burden.

Emotional regulation: When overwhelmed, safe foods can provide a sense of control, comfort, or grounding.

This psychological relationship with food is rooted in real needs. Autistic kids are not just picky eaters. For Autistic individuals, food choices are often a matter of survival, not preference. 

Safe foods, eating disorders, and other challenges around meal times affect every aspect of an Autistic person’s life. Recent research suggests that healthcare professionals and caregivers should take a holistic approach to nutrition for Autistic adults and children.  It could start with proper assessment and screening a person’s food choices, risk for nutritional deficiencies, and psychological concerns around eating. A more in-depth look could help determine if the Autistic person has food preferences and safe foods or if they are experiencing disordered eating, which would require more medical intervention. 

Genuine interest and support around the unique challenges faced by those with autism spectrum disorder around food would help them meet nutritional needs with hopefully less distress.  Even though sometimes we can make light of our safe foods within the community, it really is very important and deserves compassion and support. 

Safe foods as anchors in a shifting world

The world is not always designed with neurodivergent minds in mind. Eating can become a battleground, from bright lights in grocery stores to loud school cafeterias to pressure from family or peers. Safe foods offer stability. They're not just about nourishment but emotional safety and sensory comfort.

In periods of burnout, anxiety, or transition (like starting school or moving), reliance on safe foods may increase. This is not a failure; it's an adaptive strategy. Recognizing the role safe foods play can lead to more compassionate support.

Safe foods vs. disordered eating

It’s important to distinguish between Autistic safe foods and disordered eating. While safe foods can be a healthy adaptation, sometimes food restriction becomes so severe that it interferes with physical health or social functioning. This is where eating disorders like ARFID (Avoidant/Restrictive Food Intake Disorder) come into the conversation.

ARFID is common among Autistic individuals and typically involves:

• Extreme selectivity for meals or food avoidance
• Avoiding specific foods or groups of foods based on color or texture
• Intense fear around aversive consequences (like vomiting or gut pain)
• Feeling full quickly or complaints of lack of appetite
• Social impairment due to eating limitations (like avoiding dining out or with others)

Key differences between safe food reliance and ARFID:

It's also worth noting that some Autistic individuals may have both safe foods and ARFID, and navigating the difference can be complex.

When to seek help: Red flags

Here are signs that professional support may be needed:

• Severe food restriction with weight loss or poor growth
• Nutrient deficiencies (e.g., iron, B12, vitamin D)
• Gastrointestinal issues like chronic constipation, reflux, or diarrhea
• Emotional distress around food
• Significant stress for caregivers or family
• Inability to eat outside a narrow range of foods

Early intervention can be helpful, especially if it is a child who is possibly dealing with disordered eating. This list includes some of the more severe and apparent signs of ARFIDs. This list does not substitute for an actual evaluation from a medical professional. So please do not wait until symptoms are bad; asking for guidance before things worsen is better. 

Working with a neurodiversity-affirming care team can be life-changing if any of these red flags are present.

Gut health, safe foods, and dysbiosis

The gut-brain connection is powerful. Many Autistic individuals experience not just gastrointestinal symptoms like bloating, reflux, constipation, or diarrhea. In addition, gut dysbiosis (an imbalance of gut bacteria) may increase inflammation, discomfort, and anxiety. This can make trying new foods physically more challenging, creating a negative feedback loop.

The following are all common amongst the Autistic population and can alter their microbiome:

• Limited food variety, which affects gut microbiota diversity
• Food intolerances or sensitivities, which may lead to limited food variety
• Poor intestinal motility

Sensory sensitivities that lead an Autistic person to restrict their diet can negatively impact gut health. We should still not look at autism safe foods as the enemy. Nor does the individual need to eat more “normally”. There are gentle yet effective ways to navigate these challenges while honoring the Autistic adult or child’s sensory profile and the comfort safe foods bring.

Supporting gut health can involve:

• Gradual food variety expansion
• Fiber-rich foods (as tolerated)
• Probiotic supplementation (with medical guidance)
• Identifying and addressing any underlying medical issues, like reflux

While research is ongoing, some studies suggest that probiotic supplementation may support gut health in neurodivergent individuals. It's best to consult a healthcare provider before starting any supplement.

Safe foods and gastrointestinal conditions

Sometimes safe foods serve a different purpose. Some individuals rely on safe foods due to underlying health conditions such as:

• Acid reflux: Trigger foods are avoided for comfort
• Gastroparesis or slow motility: Foods that are easy to digest become default options
• Food intolerances: Gluten, dairy, or high-FODMAP foods may cause symptoms and must be limited

In this situation there is an underlying physiological cause of the person developing a safe food. Working with a gastroenterologist and dietitian can help identify and manage these conditions while supporting food variety where possible.

A neurodiversity-affirming approach to nutrition

The goal isn’t to “normalize” a person’s Autistic eating habits but to respectfully support nutritional adequacy in a person-centered way. Accomplishing this can take more than one intervention or support. 

Here are some ways to help a person with autism eat in a way that they enjoy but still meet nutritional requirements. 

Sensory-friendly eating

Respect texture and temperature preferences. Try foods with similar textures to safe foods. Use visual supports or taste charts to increase comfort. You can find a variety of these charts on etsy, most being digital materials you can print and customize. 

Intuitive eating for the Autistic community

Traditional intuitive eating emphasizes listening to hunger and fullness cues, which can be muted or misunderstood in Autistic individuals. A modified version might include:

• Predictable meal times
• Visual or tactile reminders to eat
• Gentle exposure to new foods without pressure
• Honoring full-body autonomy and preferences

The core of viewing nutrition in a way that affirms your needs or those of your loved one is to individualize it. Do not remove safe foods because they do not fit a stereotypical nutritional plan or diet, or are considered unhealthy. Looking to expand on safe foods is one thing, and it is very different from just taking safe foods away. 

Building a support team

Every Autistic person deserves support that affirms their needs, not pathologizes them.

Nutritionists and dietitians

Seek professionals experienced with neurodivergence. They can help create safe food-based meal plans and suggest nutrient-dense alternatives. If this is not an accessible resource, work with the person’s primary care provider regarding basic nutrition. Then you can always consult other Autistic adults, caregivers and/or parents about certain foods that seem to do well with their person. 

Therapy

Feeding therapy, occupational therapy, and mental health support can be helpful when eating issues affect daily life. Approaches should be consent-based and never forceful.

IEPs (Individualized Education Plans)

For school-aged children, food preferences and needs can be incorporated into IEPs. Schools may need to provide accommodations like quiet eating spaces or allow preferred snacks. 

Adults could seek accommodations at work to have snacks, access to a fridge, or other supports. 

Supplements

Nutrition shakes, fortified smoothies, and oral supplements can help fill gaps. These are especially useful when sensory issues limit whole foods.

Practical tips and tools

• Small gradual change is okay: Small shifts in food temperature, shape, or preparation can ease transitions
• Blend familiar with new: Mix safe foods with similar but slightly different options
• Routine helps: Mealtimes anchored in daily schedules reduce anxiety
• Visual supports: Use charts, videos, or apps to preview foods
• Involve the individual: Autonomy matters. Include them in grocery shopping or food prep if possible
• Respect "no": Pushing foods can create trauma. Always offer choices without pressure

Ultimately the biggest factor to consider when trying to expand a person’s safe foods is to involve them in the process. Do not try and sneak changes in, or switch a brand, or put something new on the plate without their involvement. This can lead to meltdowns and worsened anxiety at meal times. 

No matter how well intentioned you are in trying to sneak in some nutrition/new food, it is not the best way to expand a person’s dietary profile. 

For example, parents have great intentions when they sub out fast food chicken nuggets with a healthier type from the grocery store. I have even seen home made nuggets put in a fast food container of choice, and the child recognized the change before even touching them. Chicken nuggets were no longer a safe food for that child after this, and they lost a protein source they desperately needed. 

Anchoring care in compassion

Food is not just fuel—it’s culture, comfort, and communication. For Autistic individuals, safe foods can be lifelines. They offer structure in a chaotic world and deserve to be honored as a valid part of the human experience.

When eating patterns limit health or cause distress, support should be rooted in empathy and autonomy, not pressure or shame. Whether through sensory-friendly strategies, professional care, or simple tools like nutrition shakes, there are many ways to meet nutritional needs without compromising identity or comfort.

Key Takeaways:

• Safe foods are a vital coping strategy, not a problem to fix
• ARFID and disordered eating require compassionate professional support
• Gut health and sensory preferences both impact food choices
• A neurodiversity-affirming approach is essential for effective care
• There are many ways—big and small—to support nutrition without coercion

Let’s continue to affirm Autistic voices in all areas of health, including how we nourish ourselves!

About the author:

Casey-Lee Flood is a Registered Nurse, Holistic Nurse Coach, and Autistic, ADHDer, and Disabled human. She loves to research and write about neurodiversity in ways that help her community and bridge the gap between the community and the medical providers who care for us. Casey-Lee also loves her three cats, her husband, and reading fantasy novels.

Other articles by Casey-Lee Flood:

Autistic Mental Health: A Support Guide

You Are What You Eat: Holistic Health, Neurodivergence & the Gut

Late Diagnosis of Autism: Is an Official Diagnosis Worth It?