'Anything that's grown out of the ground is a no-go'. What it's like to struggle with food when you're autistic

If you are concerned about the impact of autism on your diet, help and support is available.

Autistic people often have a complex relationship with eating. It's common to be very sensitive to the sensory elements of foods, like taste and smell, as well as the appearance and unpredictability of certain foods.

Twenty-three-year-old Spencer Ali from Essex has built an audience of thousands on TikTok, external and Instagram, external by sharing candid videos about life with autism and ADHD, which have amassed 5.1 million likes. His following helps illustrate the growing awareness of autism and discussion of neurodiversity online.

Among his most relatable posts are those about his relationship with food, external, from struggling with school lunches as a child to finding ways to expand his diet as an adult.

"I was diagnosed as autistic at 18, then at 21 I found out I had ADHD too," says Spencer.

"Being autistic means I'm really sensitive to textures and tend to fall into 'safe' routines of eating the same things over and over, while my ADHD makes it hard to put effort into decent meals – eating, cooking, cleaning up. My brain is always seeking dopamine."

After his diagnoses, Spencer says he could finally make sense of his limited diet and avoidance of particular foods, which he experienced from a young age.

"My mum says that even as a baby, I'd refuse certain foods – I'd gag and even throw up."

He remembers struggling with eating in the canteen at school, whether he had a school dinner or packed lunch.

"At primary school, we were given bags of sliced apple with our lunches and those who didn't finish them would be kept behind.

"I gave up three lunch breaks before the school realised this wasn't someone being stubborn, it was someone struggling."

Spencer talks fondly about how understanding his parents were of his eating habits growing up. They didn't try to force him to eat anything in particular and nor did they try and trick him by hiding ingredients in 'safe' dishes.

Trust was incredibly important and, with their support, he's become comfortable at mealtimes.

The approach Spencer's mum put in place is backed by experts.

"In brief, we recommend for parents to avoid pressure, to try to prioritise your child feeling safe and comfortable around food, and to seek help if you are worried," explains dietitian Lisa Martin, and BDA's autism expert.

"Other aspects of typical 'picky eating advice' is less suited to autistic children," says Lisa – like the assurance that children 'will eat if they are hungry'.

"Autistic children may find eating easier when not with others, nor at a table. They may eat better with the distraction or comfort of a screen, or on a sofa."

"My safe foods have stayed consistent throughout," says Spencer. "I've always been fine with meat, processed foods and white carbs like pasta, rice and bread."

There's one brand of tomato pasta sauce that's completely smooth, that also makes the list. "I've had it since childhood and I still have it every single day."

"But as I get older, I do try and venture more."

"Safe foods are highly individual," says Lisa. "However, research and clinical experience consistently show that certain foods appear frequently because they are predictable in taste, texture and appearance – this reduces sensory overload.

"For example, apples have varying sweetness, texture, crunch and fluid levels, whereas a cracker tends to have the same sensory properties in every packet."

"Now, I can eat quite a wide variety of things, but for me, except for potatoes, anything that's grown out of the ground is a no-go.

"It's a fear. Think of the way people respond to having to eat strange things in the bushtucker trials in I'm A Celebrity – that's exactly how I'd respond to broccoli or carrot."

Spencer stresses that his food difficulties are personal to him and that autistic people experience eating challenges in very different ways.

While Spencer tries to form new habits with food to expand his diet, it doesn't come naturally. But by taking away some of the texture issues and creating a familiar routine, it can eventually lead to trying new foods.

"I got into a habit of blending spinach and blueberries into a smoothie every day.

"The key is not to stop, because as soon as I break that routine I go back to my natural eating patterns."

Lisa has advice on how you can expand your diet and be happier around food…

Be curious: "Question why certain foods are difficult, instead of being judgemental. Is it a lack of predictability? Past negative experiences?"

Start small: "Think about what matters most to you and start with really small changes. That could be a different brand of familiar food and then building up to tolerating a new food on the plate. "

Explore: "Some people find allowing themselves opportunities to explore the food without the expectation of eating first helps. It makes it more manageable and gets you used to new smells and textures."

Look at holistic changes: "Sometimes changes in other aspects of an autistic person's life – helping them feel calmer, safer and more regulated – can have knock on effects for mealtimes, for example, by doing something relaxing before a meal or getting more sleep."

Speak to your GP: "There can also be medical factors that impact on appetite and enjoyment of food, so always talk to your GP or lead consultant about eating concerns, especially if you are underweight or unintentionally losing weight."

While Spencer admits he does still have concerns around his diet, he knows he is doing the best he can and is at ease with where he is now.

"I actively try to make good choices with my food. It's just good choices for my situation."

This is something that Lisa sees as a positive outlook. "Often, some small changes can make all the difference."

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