Being a “super taster” isn’t a culinary award or a TV show title—it’s a biological reality affecting a significant portion of the population. Super tasters are individuals with a heightened sensitivity to taste, particularly bitter flavors, due to a genetic variation that increases the number of taste buds on their tongues. This enhanced sensory experience means everyday foods can be overwhelming, unpalatable, or even painful. While most people enjoy a wide variety of flavors, super tasters often avoid certain foods due to their intensity.
In this article, we dive deep into the science behind super tasting, identify the types of foods super tasters tend to dislike, and explore how this sensitivity influences diet, health, and food preferences. Whether you’re a curious food lover or suspect you might be a super taster yourself, understanding this phenomenon can transform the way you approach meals.
The Science Behind Super Tasting
What Makes Someone a Super Taster?
Super tasters possess a genetic trait—often linked to the PTC (phenylthiocarbamide) and PROP (6-n-propylthiouracil) taste test—that makes them exquisitely sensitive to certain bitter compounds. This trait is associated with a higher density of fungiform papillae, the small bumps on the tongue that house taste buds.
On average, a person has about 30–35 taste buds per square centimeter. Super tasters can have more than 50, making their taste experiences far more intense. This heightened sensitivity isn’t limited to bitterness—super tasters also report stronger perceptions of sweetness, sourness, saltiness, and even the burn from spicy foods.
Genetics and Prevalence
The ability to taste PROP is inherited. The TAS2R38 gene plays a key role: individuals with two copies of the sensitive allele (PAPa) are more likely to be super tasters. Approximately 25% of the U.S. population are super tasters, 50% are “medium tasters,” and 25% are “non-tasters” who experience muted taste sensations.
Interestingly, super tasting is more common in women than in men and is found at higher rates in certain ethnic groups, particularly Asians, Africans, and Indigenous Americans.
How to Test If You’re a Super Taster
While genetic testing can confirm super tasting, there’s a simple home experiment you can try:
- Place a small piece of blue food coloring on your tongue.
- Rinse your mouth lightly, leaving a stained coating.
- Look in the mirror: the fungiform papillae will appear as pink or unstained dots against the blue background.
- Use a hole-punched paper placed over the tip of your tongue as a guide and count the number of dots within the hole.
If you count more than 30 dots, you may be a super taster. Fewer than 15 suggests you’re likely a non-taster.
Foods Super Tasters Commonly Avoid
Because of their heightened taste sensitivity, super tasters often have strong aversions to certain foods. These aversions are not simply “picky eating”—they’re physiological reactions to flavor compounds that most people barely notice. Below are the main food categories that tend to be problematic.
Bitter Vegetables: The Green Offenders
Vegetables in the Brassica family contain glucosinolates, naturally occurring compounds that break down into bitter-tasting substances. Super tasters perceive these as intensely unpleasant.
- Broccoli: High in bitter compounds, especially when raw or overcooked.
- Brussels sprouts: Often described as “overpoweringly earthy” or “medicinal.”
- Arugula and watercress: Peppery bitterness is amplified for super tasters.
- Cabbage and kale: The sulfurous smell and taste can be unpalatable.
A study published in the journal Chemical Senses found that super tasters consume significantly fewer cruciferous vegetables than non-tasters, potentially affecting their long-term health due to reduced intake of protective phytonutrients.
Strongly Flavored Cheeses and Fermented Foods
Cheeses that are aged or pungent contain complex flavor profiles, including salty, bitter, and umami notes—all of which register strongly on a super taster’s palate.
Examples of Disliked Dairy Products:
| Food | Flavor Profile | Reason for Aversion |
|---|---|---|
| Feta cheese | Salty, tangy, slightly bitter | Intense salt and bitterness overwhelm taste buds |
| Blue cheese | Sharp, moldy, pungent | Strong fermentation compounds are detected acutely |
| Goat cheese | Earthy, tart, goaty | Caprylic acid creates a sharp tang that’s too intense |
| Sauerkraut and kimchi | Sour, salty, fermented | Acidity and funkiness are amplified |
The fermentation process produces acids and bitter byproducts that are magnified in super tasters. As a result, foods like pickles, miso, and sourdough bread may also be limited in their diets.
Coffee and Tea: Bitter Beverages
Despite the global popularity of coffee, many super tasters find it too bitter to enjoy black. Caffeine itself is a bitter alkaloid, and roasting coffee beans produces additional bitter compounds like melanoidins.
Super tasters often drink coffee with large amounts of milk and sugar or avoid it entirely. Similarly, black and green teas contain catechins and tannins that give them astringency and bitterness, making them less appealing when served unsweetened.
Interesting fact: Super tasters are less likely to be heavy coffee drinkers, according to research from the Monell Chemical Senses Center. Instead, many gravitate toward milder, sweetened beverages like fruit smoothies or chocolate milk.
Dark Chocolate and Excessively Sweet Foods
While super tasters are more sensitive to bitterness, they are also highly attuned to sweetness. However, this doesn’t necessarily mean they enjoy sweet foods more.
Dark chocolate, with its high cocoa content (70% and above), contains polyphenols that are intensely bitter. Super tasters often find it unpalatably harsh, even if they appreciate the health benefits. In contrast, they may enjoy milk chocolate, which balances cocoa bitterness with sugar and milk fat.
On the flip side, extremely sweet desserts—like candies, pastries with thick icing, or sugary sodas—can be overwhelming. The intensity of sweetness, much like bitterness, becomes unpleasant when amplified.
Spicy and Pungent Foods
Capsaicin, the compound that gives chili peppers their heat, stimulates pain receptors on the tongue. For super tasters, this sensation feels more like burning than flavor enhancement.
As a result, they often avoid:
- Hot sauces (e.g., Tabasco, habanero-based sauces)
- Dishes heavily spiced with black pepper, ginger, or garlic
- Alcohol, especially spirits like whiskey or bourbon, which can taste “burning” or “harsh”
Interestingly, the perception of spice isn’t just about taste—it’s about tactile sensation. Super tasters have more sensitive oral mucosa, so the physical burn of capsaicin is more pronounced.
Nutritional Implications for Super Tasters
Avoiding certain food groups due to taste sensitivity can have lasting effects on nutritional intake and health.
Reduced Vegetable Intake and Health Risks
Since many bitter-tasting vegetables are rich in antioxidants and fiber, super tasters may miss out on key nutrients. Studies have linked super tasting with increased risk of:
- Low fiber intake due to avoidance of fibrous, bitter greens
- Lower vitamin C and K levels
- Reduced consumption of cancer-protective phytochemicals like sulforaphane (found in broccoli)
This doesn’t mean super tasters are doomed to poor health—many compensate by choosing sweeter vegetables like carrots, sweet potatoes, and bell peppers, or by using cooking methods that reduce bitterness.
Overconsumption of Sweet and Fatty Foods
To counterbalance bitter and intense flavors, super tasters often crave sweetness and fat. High-fat foods like butter, cream, and fatty meats can “coat” the tongue and dull harsh tastes. This preference can lead to:
- Higher calorie intake
- Increased risk of weight gain and obesity
- Limited dietary variety
A study in the journal Obesity found that super tasters were more likely to prefer energy-dense foods and desserts, especially when under stress, potentially influencing long-term eating patterns.
Lower Alcohol and Tobacco Use
On a positive note, super tasters are less likely to smoke or drink heavily. The bitter taste of nicotine and the burning sensation of alcohol deter many from regular use. This reduces risks associated with smoking and excessive alcohol consumption, such as lung cancer and liver disease.
How Super Tasters Can Enjoy a Balanced Diet
While super tasting can complicate food choices, it doesn’t have to mean a restricted or unhealthy diet. With the right strategies, super tasters can expand their palates and improve nutrition.
Cooking Techniques That Reduce Bitterness
Certain preparation methods can make bitter foods more palatable for super tasters:
- Roasting vegetables: High heat caramelizes natural sugars, reducing perceived bitterness in broccoli, Brussels sprouts, and kale.
- Blanching and sautéing: Cooking greens in salted water before frying in olive oil and garlic masks harsh flavors.
- Pairing with fats or sweeteners: Adding cheese, butter, honey, or balsamic vinegar can balance bitterness.
For example, roasting Brussels sprouts with balsamic glaze and bacon can make them enjoyable even for the most sensitive palates.
Flavor Masking and Substitution
Understanding taste interactions helps super tasters manage strong flavors:
- Combining bitter greens with sweet fruits (e.g., spinach salad with strawberries and walnuts)
- Using dairy to smooth sharp flavors (e.g., adding cream to coffee or yogurt to spicy curries)
- Choosing milder alternatives (e.g., Swiss chard instead of kale, white chocolate instead of dark)
Gradual Exposure and Palate Training
The taste system can adapt. Regular, small exposures to bitter foods can reduce aversion over time. This is especially effective in children, where repeated offering of broccoli, for instance, increases acceptance—even among super tasters.
Adults can also retrain their palates by:
- Starting with milder versions of disliked foods (e.g., lightly steamed broccoli instead of raw)
- Pairing new foods with favored flavors (e.g., dipping arugula in ranch dressing)
- Keeping portions small to avoid sensory overload
Super Tasters in the World of Food and Dining
Taste sensitivity influences more than personal diet—it impacts the culinary world, food marketing, and even professional food criticism.
Chefs and Food Critics
Interestingly, many professional food critics are not super tasters. Their moderate sensitivity allows them to appreciate a wider range of flavors without being overwhelmed. However, some super tasters excel in culinary arts by learning to balance flavors precisely and empathize with diverse palates.
Top chefs often design menus with sensory variety in mind. Understanding that a portion of diners will detect bitterness more acutely helps them adjust seasoning, offer substitutions, or pair strong flavors with complementary ingredients.
Food Industry and Product Development
The food industry pays close attention to taste genetics. When developing new products—especially vegetables, health foods, or functional beverages—companies consider the PROP sensitivity spectrum.
For example:
- Baby food manufacturers reduce bitterness to appeal to developing taste buds and likely super tasters.
- Health bars and green smoothies often include sweet fruits like bananas or mangoes to mask bitter greens such as spinach or kale.
- Low-alcohol wines and less bitter coffee blends are marketed toward those sensitive to strong tastes.
This inclusivity ensures broader consumer appeal across different taste phenotypes.
Real-Life Experiences: Voices from Super Tasters
Personal stories highlight how taste sensitivity affects daily life.
Maria, 34, teacher from Portland:
“I’ve never liked coffee—just a sip feels like swallowing ash. Even dark chocolate makes my face scrunch up. But I love sweet potatoes and berries. I’ve learned to roast vegetables instead of steaming them, and that made a big difference.”
James, 48, chef from Chicago:
“I’m a medium taster, but I’ve worked with super tasters in the kitchen. One line cook hated the bitterness of radicchio so much she couldn’t even chop it. We started grilling it with honey and orange—now she loves it. It’s all about technique.”
These accounts underscore the importance of personalized food experiences and empathetic cooking.
Conclusion: Embracing Taste Diversity
Super tasters represent a fascinating example of human sensory diversity. What one person experiences as a mild flavor, another may find unbearable. Rather than viewing this sensitivity as a limitation, it’s an opportunity to deepen our understanding of food, health, and individuality.
While super tasters may avoid bitter vegetables, strong cheeses, coffee, and spicy foods, informed choices and smart cooking techniques can help them enjoy a varied and nutritious diet. Awareness of taste genetics also encourages empathy in family kitchens, restaurants, and food production—reminding us that there’s no universal palate.
If you’re a super taster, embrace your unique taste experience. Use it to refine your culinary preferences, explore gentler flavor profiles, and advocate for more inclusive food options. And for the rest of us, understanding what foods super tasters don’t like enriches our appreciation for the complex world of taste—one bite at a time.
What are super tasters and how do they differ from regular tasters?
Super tasters are individuals with a heightened sensitivity to taste, particularly bitter flavors, due to a higher density of taste buds on their tongues. This genetic trait, primarily linked to the TAS2R38 gene, makes them more responsive to certain compounds found in food. The term was first coined by researcher Linda Bartoshuk, who discovered that some people experience tastes far more intensely than others. Super tasters often describe flavors as more vivid, sometimes overwhelming, which can significantly influence their food preferences and dietary habits.
Compared to regular tasters, super tasters have a more pronounced reaction to sweet, salty, sour, and especially bitter tastes. Their increased number of fungiform papillae—structures that house taste buds—amplifies their sensory experience. This sensitivity is not just limited to taste but can also affect texture perception; for example, they may find certain cheeses overly creamy or specific vegetables unpalatably rough. As a result, super tasters tend to avoid certain foods altogether, shaping their diets in ways that differ from the general population.
Why do super tasters dislike cruciferous vegetables?
Cruciferous vegetables like broccoli, Brussels sprouts, cabbage, and kale contain compounds called glucosinolates, which break down into substances with a notably bitter taste. Super tasters possess a heightened sensitivity to these bitter compounds due to their genetics, particularly their responsiveness to phenylthiocarbamide (PTC) and propylthiouracil (PROP), substances chemically similar to those in cruciferous plants. This pronounced bitterness can make these nutritious vegetables unappealing or even intolerable to super tasters.
Additionally, the texture of these vegetables can further deter super tasters. When overcooked, cruciferous vegetables can become mushy, and when undercooked, they may feel fibrous or tough—both sensations intensified by a super taster’s acute sensory perception. Consequently, even if someone knows these foods are healthy, their intense taste and mouthfeel may lead them to avoid these vegetables entirely, posing challenges for balanced nutrition.
How does the sensitivity to bitterness affect a super taster’s coffee consumption?
Super tasters often find coffee excessively bitter due to its high concentration of alkaloids, particularly caffeine and other polyphenols. These compounds stimulate bitter taste receptors more intensely in super tasters, leading them to perceive coffee as harsh or unpleasant. As a result, many super tasters either avoid black coffee altogether or rely heavily on additives like sugar, cream, or flavored syrups to mask the bitterness that others might find mild or enjoyable.
This sensitivity also extends to the brewing method and bean variety. Darker roasts, which have more bitter compounds, may be especially unappealing, while lighter roasts might still be too sharp for comfort. Alternative beverages like tea or hot chocolate—especially when sweetened—may be preferred. Some super tasters may switch to decaffeinated options or non-coffee substitutes like chicory root blends, which offer a similar warmth and ritual without the intense bitterness.
Why might super tasters avoid dark chocolate?
Dark chocolate contains high levels of cocoa solids, which include bitter-tasting compounds such as flavonoids and theobromine. For super tasters, these compounds trigger an exaggerated bitter response, making dark chocolate taste overly astringent or metallic. While many people appreciate the complex, rich flavor of dark chocolate, super tasters often describe it as unpleasantly harsh, leading them to prefer milk chocolate or white chocolate, which have more sugar and fat to balance or mask the bitterness.
The fat and sugar content in milk chocolate acts as a buffer, softening the perceived bitterness and enhancing creamy, sweet notes that are more enjoyable to a super taster. Additionally, the velvety texture of milk chocolate may be more appealing than the slightly gritty or dry mouthfeel of high-percentage dark chocolate. Thus, dietary choices among super tasters often favor sweeter, less bitter confections, potentially limiting their intake of antioxidants found abundantly in dark chocolate.
Are super tasters more likely to avoid certain cheeses?
Yes, super tasters may avoid strong or aged cheeses such as blue cheese, feta, or aged cheddar due to their intense, pungent flavors and high levels of bitter or sour compounds. These cheeses contain peptides and fatty acid byproducts developed during fermentation that activate bitter receptors. For super tasters, these flavors are magnified, making the cheese taste overwhelmingly sharp, sour, or even rancid. Their acute sensitivity transforms what others may find savory and rich into an unpalatable experience.
Beyond taste, the creamy yet sometimes crumbly or gritty texture of certain cheeses can be off-putting. The sensation of small crystals in aged cheeses, often prized by connoisseurs, might feel abrasive or unpleasant to super tasters. As a result, they often prefer milder cheeses like mozzarella, cottage cheese, or processed cheese, which offer a softer flavor profile and smoother texture. This avoidance can impact calcium intake unless alternative sources are included in the diet.
How does being a super taster influence alcohol preferences?
Super tasters frequently find alcoholic beverages like beer, red wine, and certain spirits too bitter or astringent due to compounds such as hops in beer and tannins in wine. These polyphenolic substances activate bitter taste receptors more intensely in super tasters, leading to strong negative reactions. The burning sensation from ethanol can also be more pronounced, adding another layer of sensory discomfort that deters consumption. As a result, super tasters are less likely to enjoy or regularly consume these drinks.
Instead, they may gravitate toward sweeter and lower-alcohol options such as fruit liqueurs, flavored wines, or cocktails with significant sugar content to counteract bitterness. Some may avoid alcohol altogether due to its intense taste and physical effects. This sensitivity may contribute to lower rates of alcohol use among super tasters, potentially offering protective health benefits but also limiting social drinking experiences commonly associated with shared meals or events.
Can super tasters learn to enjoy foods they initially dislike?
While super tasters have a biological predisposition to heightened taste sensitivity, repeated exposure and strategic preparation can help them adapt to certain foods they initially dislike. Techniques such as roasting vegetables to enhance natural sweetness, blanching to reduce bitterness, or pairing bitter foods with fats and sweeteners can make them more palatable. Over time, consistent and positive experiences with a food—especially when prepared in appealing ways—can gradually increase acceptance, even if the innate sensitivity remains unchanged.
Education about nutrition and health benefits may also motivate super tasters to push through initial aversions. Support from family or chefs who understand their sensitivity can make a difference in how foods are presented and seasoned. Although they may never enjoy extremely bitter foods as much as regular tasters, many super tasters can expand their diets by modifying cooking methods and flavor pairings, allowing them to incorporate more variety without compromising their sensory comfort.