Supporting Nutrition in ARFID: Safe Foods, Fear Foods, and Recovery Goals

If you’re in recovery from Avoidant/Restrictive Food Intake Disorder (ARFID), you’re not alone in wanting to “eat healthier.” Many of my clients name this as one of their biggest goals, but it’s important to define what “healthy” really means in the context of ARFID.

Unlike many other eating disorders, ARFID is less about body image and more about food-related anxiety, sensory sensitivities, or fear of consequences (like choking, vomiting, or contamination). Traditional nutrition advice that sounds simple or straightforward to most can feel overwhelming, confusing, or even impossible for someone navigating ARFID.

Recovery requires a tailored, compassionate approach that honors both your lived experience and your long-term goals.

Why Packaged Foods Often Feel Safer

Packaged foods often play a big role in the ARFID recovery process. For many people, these foods offer consistency—same texture, same flavor, same packaging—each time. That consistency can be comforting, especially for those who feel overwhelmed by variability or who have intrusive fears about food being contaminated or unsafe.

It’s important to understand there’s nothing inherently “unhealthy” about starting with packaged foods. In fact, if they’re helping you meet your nutritional needs and keeping you nourished enough to engage in life and therapy, they are serving an important purpose.

In recovery, safe matters more than perfect.

 The goal in recovery isn’t to cut these foods out completely, but to slowly and intentionally expand your options in a way that feels manageable for you.

The Role of Variety, and Why It Has to Be Gradual

Yes, variety matters. But in ARFID recovery, how we approach variety makes all the difference. Pushing someone to introduce too many new or fear-based foods too quickly can backfire. It can increase distress, decrease trust, and make recovery feel like punishment instead of progress.

We typically sort foods into three categories:

·       Always safe: You can reliably eat these foods without distress.

·       Usually safe: You can eat these foods in some situations, but not others.

·       Never safe: These foods feel too overwhelming or anxiety-provoking right now.

Rather than jumping straight into the “never safe” category, we start by building a solid foundation using “always” and “usually” safe foods. This gives your body the nourishment it needs and gives you the confidence to explore new options without destabilizing your routine.

We then build a flexible, sustainable diet using mostly the first two groups. This gives the person a sense of security and control while still allowing space for gradual growth.

From Safe to Sustainable: Introducing New Foods Slowly

Once a consistent diet is established, we begin incorporating “challenge foods”—those that fall into the “never safe” category, or even new options you’re curious about but unsure of.

This process is very individualized. Some clients feel comfortable having just 2–3 reliable foods in each food group. Others aim for a more variety, whether that’s cooking more at home, ordering from restaurants, or trying foods in social settings.

There’s no “one-size-fits-all” version of recovery. What matters most is that your goals guide the process—not pressure from diet culture or outside expectations.

Making Health About More Than Just Variety

Getting a range of foods is part of a balanced diet, but “healthy eating” in ARFID recovery isn’t focused on ticking boxes. Therapy for ARFID is about learning to trust food again. It’s about having enough fuel for your brain and body. It’s about making space for social connection, flexibility, and joy.

Some weeks, healthy might mean adding one new food to your lunch rotation. Other weeks, it might just mean having enough to eat without anxiety.

Let’s Work on This Together

If you’re navigating ARFID and looking for support that’s realistic, nonjudgmental, and tailored to your needs, therapy can help. I provide therapy for ARFID and work with clients in MA, RI, VT, and VA to create plans that honor both safety and growth.

You deserve a relationship with food that feels nourishing—not overwhelming. Let’s find your version of “healthy,” together. Please reach out if you’re looking for support.