Unlocking the World of Fruits and Vegetables Through Smell and Curiosity
By Mindy Yang
I’ll be honest — there’s nothing quite as humbling as watching a child scrunch their nose at a perfectly ripe strawberry or a beautifully roasted broccoli floret. As someone deeply immersed in sensory science, I often reflect on the intricate relationship between our senses and the choices we make, especially when it comes to food. This connection is even more pronounced in children, where a developing sense of smell and a natural hesitation toward new experiences — known as food neophobia — intersect in fascinating ways.
What if I told you that their reluctance to try a carrot or a mango isn’t just about being “picky”? What if it’s an opportunity to explore how their olfactory world is shaping their preferences — and, ultimately, their health?
The Smell of Discovery
When we think about taste, most of us default to sweet, salty, bitter, sour, and umami. But the truth is, what we “taste” is largely influenced by our sense of smell. Think about the smell of a juicy orange as you peel it — that burst of citrusy brightness that fills the air. For children, these olfactory experiences are often the first step in deciding whether they’ll embrace or reject a food.
Recent research underscores this. According to a study exploring the relationship between olfaction, food neophobia, and fruit and vegetable acceptance in children, “olfactory abilities play a significant role in the sensory perception of foods, influencing the willingness to try new items and shaping long-term eating habits.” Children with better olfactory sensitivity were shown to be more accepting of a variety of fruits and vegetables, highlighting how smell can bridge the gap between unfamiliarity and curiosity.
Fear of the New: Food Neophobia
Then there’s food neophobia — a stage most kids go through, where anything unfamiliar on their plate feels like an insurmountable challenge. Evolutionarily, it’s a protective mechanism (no one wants toddlers snacking on poisonous berries!), but in today’s world, it often leads to a frustrating battle at the dinner table.
Fruits and vegetables, with their varied textures, colors, and strong scents, can feel especially daunting to a neophobic child. The study notes that “children with higher levels of food neophobia are significantly less likely to accept even familiar fruits and vegetables,” compounding the challenge for parents aiming to instill healthy eating habits.
A Personal Experiment
As a sensory designer, I can’t help but apply my work to everyday life. Recently, I experimented with introducing new foods to a group of children using smell as the gateway. Before tasting, I asked them to close their eyes and inhale deeply. “What does it remind you of?” I asked. One child said the smell of basil reminded him of “summer and pizza nights.” Another hesitantly sniffed a slice of bell pepper and said, “It’s crunchy in my nose!”
When they finally tasted the food, their initial reactions weren’t as dramatic as you might expect. The familiarity created by smell softened the blow of the unknown, and by the end of the session, even the pickiest eaters were nibbling on raw veggies without protest.
The study confirms this approach: “Repeated exposure to the sensory properties of foods, particularly smell, has been shown to reduce food neophobia over time, increasing acceptance and even preference for previously rejected items.”
Bridging the Gap
So how can we bridge this gap between food rejection and acceptance at home? Here are a few strategies I’ve found helpful, both in research and in my own life:
1. Let Smell Lead the Way: Before serving a new fruit or vegetable, encourage your child to smell it. Ask open-ended questions like, “What does it remind you of?” This engages their curiosity without the pressure to eat.
2. Make it Playful: Arrange vegetables into fun shapes or turn snack time into a sensory guessing game. “What’s that smell? What color do you think it is?”
3. Slow and Steady Wins the Race: It can take 8 — 15 exposures for a child to accept a new food. Pair new items with familiar ones and give them time to explore at their own pace.
4. Model Behavior: Kids are sponges. They're more likely to follow suit if they see you savoring that slice of watermelon or happily crunching on celery.
5. Create Positive Associations: Pair new foods with a favorite activity. A picnic in the park with some fresh fruit, for example, creates a memory that anchors the food to joy.
Food as an Exploration
The beauty of this journey is that it’s not just about nutrition — it’s about helping kids see food as a form of exploration. By engaging their senses, we’re giving them tools to navigate a world of textures, aromas, and flavors with curiosity instead of fear.
As the research points out, “developing positive early sensory experiences with fruits and vegetables is critical for establishing lifelong healthy eating habits.” This means fostering an environment where kids feel safe to explore, experiment, and, yes, even reject certain foods — until they’re ready to try again.
A New Kind of Health
Healthy eating isn’t just about what’s on the plate; it’s about the story behind it. By tapping into the power of smell and addressing food neophobia with patience and creativity, we can help children build a lifelong relationship with food that’s rooted in curiosity and joy.
And who knows? The next time you peel an orange, it might remind them of something wonderful.
What’s worked for you when introducing new foods to kids? Let’s swap stories in the comments.
Navigating emerging trends and crafting impactful strategies can be daunting. That’s where expert guidance can make all the difference. If you’re ready to unlock the potential of these insights for your brand, I’d love to help you create a plan that resonates with your audience, bridges cultural gaps, and drives meaningful results. Reach out to me for consulting opportunities and learn how to stay ahead of the trends shaping our world.
About the Author
Mindy Yang is a seasoned consultant, sensory expert, and entrepreneur who specializes in human-centered design, sensory innovation, and market strategy. With decades of experience collaborating with iconic brands in beauty, luxury, hospitality, and wellness, Mindy blends artistry, science, and data to create unforgettable experiences. As the Co-Founder and Chief Engagement Officer of the World Taste & Smell Association, she is a thought leader in using sensory insights to inspire growth and innovation.
