How to Train Yourself to Like New Foods: A Complete Guide to Expanding Your Palate

Introduction: Why Learning to Like New Foods Matters

In a world rich with diverse cuisines and ingredients, your food preferences can significantly impact your health, happiness, and cultural experiences. Yet, many people develop strong preferences—or aversions—early in life that limit their diets. If you’ve ever looked at a bright green plate of Brussels sprouts or an exotic-looking fruit and thought, “No way,” you’re not alone. Research suggests that taste preferences are shaped by genetics, early childhood experiences, and cultural exposure—and they’re far from fixed

Expanding your palate isn’t just about being adventurous—it’s about improving nutrition, discovering new pleasures, and becoming more open-minded. Whether you’re trying to eat healthier, travel more confidently, or simply avoid being “that picky eater” at dinner parties, learning how to train yourself to like new foods is a powerful life skill.

This comprehensive guide will walk you through science-backed strategies, psychological insights, and practical tips to help you overcome food aversions, gradually embrace unfamiliar flavors, and develop a more diverse and enjoyable diet.

Understanding Food Preferences: The Science Behind Taste

How Taste Works: More Than Just Flavor

Taste isn’t just about your tongue. It’s a multi-sensory experience involving your taste buds, sense of smell, texture perception, and even visual cues. The human tongue detects five basic tastes: sweet, salty, sour, bitter, and umami (savory). However, what we consider “flavor” is about 80% smell, according to studies from the Monell Chemical Senses Center.

When you reject a food—like liver or blue cheese—it’s often not because of taste alone, but due to its aroma, mouthfeel, or prior associations (e.g., a bad experience in childhood). Understanding this can help you separate irrational aversions from legitimate dislikes.

Genetics and Taste Sensitivity

Surprisingly, genetics play a major role in food preferences. Some people are “supertasters,” possessing more taste buds and heightened sensitivity to bitter compounds like those found in kale, broccoli, and certain vegetables. This explains why one person might love grapefruit while another finds it unbearably bitter.

On the flip side, individuals with fewer taste buds may seek stronger flavors to satisfy their palates. Knowing whether you’re a supertaster can help you tailor your approach to introducing new foods, such as pairing bitter greens with sweet dressings or roasting to mellow harsh flavors.

The Role of Habit and Exposure

One of the most significant factors in food acceptance is repetition. Studies show that it can take 10 to 15 exposures to a new food before someone develops a liking for it, especially in children. This concept, known as the “mere exposure effect,” suggests that frequent, low-pressure encounters with unfamiliar foods can reshape preferences over time.

Whether it’s olives, kimchi, or sardines, the more you interact with a food—even just seeing or smelling it—the more your brain registers it as safe and familiar.

Overcoming Mental Barriers to New Foods

Addressing Fear of the Unknown

Aversion to new foods, known clinically as “food neophobia,” is common and often peaks in early childhood, but adults can experience it too. Fear of unfamiliar textures, smells, or cultural associations can trigger discomfort. To overcome this:

• Start by learning about the food’s origin and nutritional benefits
• Watch videos or read stories showing others enjoying it
• Visit ethnic grocery stores to become more familiar with ingredients

Familiarity reduces fear. When you demystify a food, your brain is less likely to perceive it as a threat.

Challenging Negative Food Memories

Many taste aversions stem from past experiences: a poorly cooked dish, food poisoning, or pressure to eat something as a child. These memories create lasting neural associations. To reframe them:

1. Identify the root of the aversion: Was it the cooking method? The portion size? The context?
2. Reintroduce the food under better conditions: freshly prepared, in a calm environment, with no pressure
3. Pair it with a known favorite: e.g., garlic-roasted Brussels sprouts with parmesan

By changing the context, you create new, positive memories that can overwrite old negative ones.

Step-by-Step Strategies to Like New Foods

1. Start Small: The Power of Mini-Exposures

Instead of committing to a full serving, begin with a tiny bite. This reduces mental resistance. For example, if you dislike mushrooms, try one small sautéed piece mixed into scrambled eggs. The goal isn’t to love it instantly—but to survive the experience without discomfort.

Over time, gradually increase the amount. This method, called “gradual desensitization,” is used in behavioral therapy and can be highly effective for food acceptance.

2. Control the Preparation Method

How a food is prepared drastically affects its palatability. Take eggplant: raw, it’s bitter and spongy; roasted with olive oil and herbs, it becomes creamy and rich. Finding your preferred cooking method is key to liking tough-to-love foods.

Here are flavor transformation tips for common challenging foods:

3. Pair with Familiar Favorites

Mixing a new food with something you already enjoy “tricks” your brain into accepting it. For example:

• Sprinkle nutritional yeast on popcorn to ease into umami flavors
• Add finely chopped bell peppers to a favorite pasta sauce
• Blend spinach into a fruit smoothie to mask bitterness

Pairing reduces cognitive resistance and increases the likelihood of repeated exposure, which is essential for lasting change.

4. Experiment with Global Cuisines

Different cultures prepare the same ingredients in diverse ways. If you dislike boiled broccoli, you might love it stir-fried in garlic and oyster sauce in Chinese cuisine or baked in a gratin in French cooking.

Exploring international recipes exposes you to flavor combinations that make unfamiliar ingredients more appealing. Try:

• Thai cuisine: introduces herbs like lemongrass and galangal that boost vegetable appeal
• Mexican cooking: uses spices like cumin and lime to balance earthy or bitter ingredients
• Mediterranean dishes: pair veggies with olive oil, garlic, and fresh herbs for rich depth

Visit local ethnic restaurants or try meal-kit services offering global dishes to safely explore new tastes in curated environments.

5. Practice Mindful Eating

Mindfulness—paying full attention to the moment—can transform how you experience food. Instead of eating on autopilot, focus on:

• The aroma before taking a bite
• The texture as you chew
• The evolving taste and aftertaste

Slowing down allows you to notice subtle flavors and stop negative reactions before they escalate. For example, you might discover that miso soup has a pleasant umami warmth instead of just tasting “fishy.”

Building Consistency: How to Stick With the Process

Create a “New Food” Challenge

Turn your food exploration into a game. Challenge yourself to try one new food per week. Keep a journal to record your reactions. Did you hate it? Dislike it slightly? Actually enjoy it? Noticing trends over time boosts motivation.

For added fun:

• Involve family or friends in a “food adventure” group
• Use a chart to track progress with stickers or ratings
• Set small rewards for milestones (e.g., five new foods tried = a favorite dessert)

Accountability and positive reinforcement increase long-term success.

Reframe Your Mindset

Instead of thinking “I don’t like this food,” try “I’m still getting used to it.” This small language shift reinforces that preferences can change. Use affirmations like:

• “My taste buds are learning and growing.”
• “Every bite helps me expand my palate.”
• “I don’t have to love it—I just need to stay open to it.”

These gentle reframes reduce pressure and frustration, making the journey more enjoyable.

Use Positive Reinforcement, Not Punishment

Never force yourself or feel guilty for disliking a food. Coercion can reinforce negative associations and trigger long-term aversions. Instead, focus on celebrating effort: “I tried kimchi today—that’s a win!”

Positive emotions linked to food exploration build confidence and curiosity.

Tips for Specific Food Categories

Vegetables: Making the Bitter Palatable

Many people struggle with bitter vegetables (e.g., kale, radicchio, broccoli rabe). Combat bitterness with:

• Roasting: caramelizes natural sugars
• Pairing with fat: olive oil or cheese coats the tongue and reduces bitterness
• Acidic balance: lemon juice or vinegar brightens and cuts harshness
• Sweet contrast: add dried fruit or honey-based glaze

Supertasters benefit especially from these balancing techniques.

Fermented and Pungent Foods

Foods like natto, kimchi, blue cheese, and fish sauce have strong aromas that can be off-putting. These are acquired tastes, often loved only after repeated exposure.

Try these strategies:

• Start with milder versions (e.g., young gouda instead of aged blue cheese)
• Use as a condiment: a tiny bit of fish sauce in stir-fry boosts flavor without overwhelming
• Pair with fresh veggies: kimchi with cucumber slices cuts the intensity

Fermented foods also support gut health—a win for your body and potentially your long-term preferences.

Seafood and Unfamiliar Proteins

If seafood or organ meats (like liver) repulse you, try texture-focused approaches:

• Opt for milder fish: cod, tilapia, or salmon (cooked simply with herbs)
• Try fish in a sauce or casserole: disguises aroma and softens texture
• Start with liver pâté: smoother, richer, and less fibrous than pan-fried liver
• Use crispy preparation: pan-searing or frying can make textures more appealing

Many people who dislike “fishy” tastes simply haven’t had fresh or properly stored seafood. Quality and freshness can make all the difference.

Children, Adults, and Lifelong Taste Development

Building New Habits at Any Age

While children learn tastes more easily, adults absolutely can—and do—change their food preferences. The brain remains “plastic” throughout life, meaning it can form new connections and associations.

In fact, major life changes—like moving to a new country, illness, or becoming a parent—often prompt adults to re-evaluate their diets and develop new likes.

Every stage of life offers an opportunity to expand your palate.

Role Modeling and Shared Experiences

Eating with others influences what we like. Watching someone you admire enjoy a food can normalize it. This is especially effective with children but works for adults too.

Join cooking classes, dine with adventurous eaters, or travel with food-focused groups. Shared joy around food is contagious.

The Long-Term Benefits of a Diverse Diet

Embracing new foods isn’t just about variety—it’s about resilience and well-being. A diverse diet:

• Improves gut microbiome health through a range of fibers and nutrients
• Reduces risk of chronic diseases like heart disease and diabetes
• Enhances mental health via diet-gut-brain axis
• Boosts culinary creativity and kitchen confidence
• Enables deeper cultural appreciation during travel or social events

Moreover, liking more foods increases dietary flexibility, which is crucial during food shortages, health restrictions, or when dining out.

Each new food you enjoy adds a tool to your nutritional toolkit.

Final Thoughts: Patience and Persistence Pay Off

Training yourself to like new foods isn’t a quick fix—it’s a journey of patience, curiosity, and gentle persistence. You don’t need to love everything, but opening your mind to possibilities can dramatically enrich your life.

Remember:

• Start small and celebrate every attempt
• Focus on preparation and pairing to improve acceptability
• Use exposure, mindfulness, and positive language to reshape preferences
• Enjoy the process—taste evolution is a form of self-growth

With time, that Brussels sprout you once hated might become a favorite, or kimchi might add the perfect tang to your rice bowl. The foods you reject today may one day nourish both your body and your sense of adventure.

If you commit to trying just one new food each month, you’ll add 12 new options to your diet each year. Multiply that over a decade, and you’ve transformed not just your palate—but your health and happiness.

So go ahead: pick a food you’ve always avoided, find a way to prepare it that feels doable, and take just one bite. That small act could be the beginning of a lifelong love affair with flavor.

Why is it difficult to develop a taste for new foods?

Developing a taste for new foods can be challenging due to a combination of biological, psychological, and environmental factors. Humans are naturally predisposed to be cautious about unfamiliar foods—a survival mechanism called “food neophobia.” This instinct helped our ancestors avoid potentially toxic substances, but it can make trying new cuisines or ingredients difficult today. Additionally, taste preferences are heavily shaped during childhood based on family eating habits, cultural norms, and repeated exposure to certain flavors, making it harder to accept foods outside that established palate.

Neurological factors also play a role. Taste is processed in areas of the brain linked to memory and emotion, so if a person associates certain textures or flavors with negative experiences, they may instinctively reject them. The number of taste receptors, particularly for bitter flavors, varies from person to person, further influencing food acceptance. However, the good news is that the brain remains plastic throughout life, meaning that with consistent, positive exposure, it’s possible to retrain your taste preferences over time.

How many times should I try a new food before deciding if I like it?

Research suggests that it can take anywhere from 8 to 15 exposures to a new food before someone develops a liking for it, especially in adults who are more resistant to change. Each exposure doesn’t need to be a full portion; even small tastes can gradually increase familiarity and acceptance. It’s important to keep the experience neutral or positive—forcing yourself to eat large amounts can backfire and reinforce negative associations with the food.

The key is consistency without pressure. Try incorporating the food in different forms—for example, if you dislike raw broccoli, try it roasted or steamed with different seasonings. Serve it alongside dishes you already enjoy to create positive flavor pairings. Over time, repeated exposure helps your brain reframe the food from “foreign” to “familiar,” increasing the likelihood that you’ll eventually enjoy it. Patience and persistence are essential during this process.

What role does cooking method play in helping me like new foods?

Cooking methods significantly influence the taste, texture, and aroma of food, all of which impact whether you enjoy it. A food you dislike when boiled might be delicious when grilled, roasted, or sautéed. For instance, Brussels sprouts often taste bitter when overcooked but develop a sweet, nutty flavor when caramelized. Experimenting with different techniques can unlock more appealing versions of foods you’ve previously rejected.

Spices, herbs, oils, and acids like lemon juice or vinegar can also transform a food’s flavor profile. Marinating tofu, for example, can add richness and umami, making it more palatable. Using umami-rich ingredients such as soy sauce, tomato paste, or mushrooms can enhance the savory qualities of dishes. By adjusting cooking styles and seasonings, you’re not just changing the food—you’re crafting a new sensory experience that can help reshape your preferences.

Can pairing new foods with familiar favorites help me accept them?

Yes, pairing unfamiliar foods with flavors and dishes you already love can be an effective strategy. This technique, known as flavor bridging, allows your taste buds to associate the new food with positive taste memories. For example, adding chopped spinach to your favorite pasta sauce or mixing roasted sweet potatoes with a well-liked grilled chicken dish can make the new ingredient more approachable and enjoyable.

Over time, repeated pairings reduce the novelty and potential discomfort of trying something new. As you grow accustomed to the texture or flavor within a safe, enjoyable context, you may begin to appreciate the new food on its own. This method works especially well with vegetables, legumes, or whole grains that might initially seem bland or unappealing when served solo. The goal is gradual integration, not immediate love—each small success builds confidence.

How can mindfulness improve my experience with new foods?

Mindfulness involves paying full attention to the sensory experience of eating—taste, texture, aroma, and even the sound of crunching. When trying a new food, approach it with curiosity rather than judgment. Take time to observe its color, smell it, and chew slowly. This practice helps override automatic reactions like “I don’t like this” and opens the door to more nuanced flavor appreciation.

By staying present, you’re more likely to notice subtle flavors you might otherwise overlook, such as sweetness in roasted carrots or earthiness in mushrooms. Mindful eating also reduces stress and emotional eating, which can cloud taste perception. Regularly practicing mindfulness during meals can increase your overall openness to new experiences and make food exploration a more enjoyable, intentional process rather than a chore.

Are there psychological techniques that help build a preference for new foods?

Cognitive restructuring—a technique used in behavioral psychology—can help reshape how you think about unfamiliar foods. Instead of labeling a food as “gross” or “weird,” reframe your thoughts to be more neutral or curious, like “this is new, and I’m giving it a chance.” Positive self-talk lowers resistance and creates a mental environment conducive to acceptance. Visualization—imagining yourself enjoying the food—can also prime your brain for a favorable experience.

Another effective technique is exposure therapy, commonly used for phobias, adapted for food aversions. Start with small, manageable exposures and gradually increase the amount or complexity of the food. Reward yourself after each trial with something enjoyable to reinforce the behavior. Journaling your experiences can also provide insights into patterns and progress. Over time, these methods help weaken negative associations and build resilience toward new culinary experiences.

How does cultural exploration contribute to developing a broader palate?

Exploring different cultures through food opens the door to a wide array of ingredients, cooking styles, and flavor combinations that challenge and expand your palate. Learning about the history, rituals, and regional significance behind dishes adds context and curiosity, making you more willing to try them. For example, understanding that kimchi is a fermented staple in Korean households may foster respect and openness toward its strong, tangy taste.

Visiting international markets, attending cultural festivals, or cooking global recipes at home turns food exploration into an educational and sensory adventure. Watching cooking shows or reading stories about food in other cultures can also inspire motivation. When you view new foods as part of a rich, diverse tapestry of human experience, they become more than just flavors—they become connections to people, traditions, and places, deepening your appreciation and willingness to embrace them.