Retrain Your Taste Buds for the Holidays
By Dr. Dawn Siglain
Don’t let the holiday food fuel your health problems. Take charge now by retraining your taste buds. It takes as little as 10 days to influence your taste buds to like something new. Here are some satisfying ways to help you enjoy and crave food that is actually good for you. The bonus is you will feel better and empowered.
Taste buds are clusters of sensory organs on your tongue and in your mouth that give you the ability to taste the different flavors: sweet, salty, sour, bitter and umami (savory). Your taste buds work together with your sense of smell to create a full sensation of food. The microbes in our mouth aka our oral microbiome influence how we experience the five flavors too. These microbes are affected by what we eat. The balance of bacteria in your mouth affects how food tastes. You can shift towards a healthy microbial balance in your mouth through your diet. People can get overwhelmed with cravings. However, the good news is that the body replaces taste cells every 10 to 14 days. Your taste preferences can shift if you allow it.
There is a lot of dread with the holiday food, but it doesn’t have to be that way. Personally, I have been hosting parties with fiber rich food and being that person to bring a healthy creation to a party for years. I know this isn’t the case for most people. For me, I don’t understand the concept of eating poor food to celebrate. There’s always a gathering with loved ones, so why not enjoy healthy food together? My point is, intention is everything. If you really want to take charge of your health, challenge yourself this holiday season to say no to unhealthy food and YES to the good stuff. To get to that place in your mind, you have to prep your body. Just two weeks of eating more fiber can reduce cravings for sweet, salty and fatty foods while also increasing your pleasure in eating nutrient dense food. This means you can retrain your taste buds to desire what your body actually needs, not just wants.
The key is to add in the good food slowly and allow your taste buds to catch up. Research suggests trying a new food 10 times because it takes the brain that long to recognize a new flavor as enjoyable. The repetition matters physiologically so be patient with the process. Sneak the veggies in by adding frozen cauliflower to smoothies or muffins. Roasting and caramelizing veggies bring out natural sweetness. Use herbs and leave out extra salt instead. Herbs and spices give bold flavors that connect you to nature and can be very grounding. Feed your microbes with a diverse amount of plant food such as nuts, seeds, legumes, grains, fruits and vegetables. Maybe try a new food each week – your gut loves to experience a variety of nutrients. The fiber supports a more stable microbiome in both your gut and your mouth. Don’t forget proper hydration. When you are dehydrated, your brain can trick you into craving sweets. But you are actually thirsty! Stay hydrated to help control your cravings too.
Real change is possible if you want it. Meal planning and discussions about food are a huge part of Naturopathic Medicine. Here at Wellness Matters, we offer plant-based cooking classes and have wellness events for the community to get inspired with unique and healthy dishes and activities. Support is out there, just reach out!
