A meal to comfort and soothe

Hyper-fixation meals have become a talking point in wellbeing circles lately due to their soothing role in everyday life. In my nutrition clinic, one of my foundational principles is to focus on diversity when it comes to food and, in particular, optimum gut health. While dietary diversity has brought with it so many benefits for your health, the practice of returning to a favourite meal can also bring with it a sense of reassurance and restoration.

I often see this type of eating pattern with my clients, especially during busy, stressful periods in their lives when it’s difficult to stay motivated about cooking and preparing food or when decision fatigue sets in. I reassure my clients that there is science behind why the same meals each day can feel comforting and that occasional repetition is perfectly okay.

Research shows that repeated meals can be so much simpler and easier to prepare when life feels unpredictable and choosing to eat the same meal each day can provide you with an anchor amid the chaos. Repetition removes the decision-making burden and, as there is no more deliberation over what to have for lunch or dinner, it can help streamline grocery shopping and meal preparation. For many people, this kind of eating routine can translate to saved time, less stress and a reassuring sense of control in their lives.

Neurodivergent individuals, including those with ADHD or autism, can be especially drawn to hyper-fixation meals due to a strong and prolonged preoccupation with a particular food which is often called a “safe food”. There are several reasons for this: one involves sensory sensitivities. This is where familiar tastes or textures help to soothe and avoid overstimulation. Being in a repetitive cycle means that there is less executive function stress, which can make daily life feel much more manageable, just like a little oasis in an otherwise chaotic world. There’s also a dopamine response associated with the anticipation and enjoyment of a favourite dish. One of the reasons for this is the emotional significance that comes with eating a familiar meal, especially when it becomes part of our routine and memory.

If you find that you’re being overly critical with yourself about indulging in the same meal for days or weeks in a row, remember to be kind and gentle with yourself. Show yourself self-compassion and remind yourself that hyper-fixation meals are a valid form of self-care that can help you to satisfy sensory, emotional and nutritional needs, which allows you to focus your energy elsewhere.

For those who might be concerned about the lack of dietary diversity, there is well-documented evidence that leans towards the benefits of variety in your diet and that eating a wider range of foods can help support gut health. Variety can help prevent food boredom or unwanted intolerances down the line. But a total overhaul isn’t always completely necessary, even with small changes to a staple meal, such as rotating vegetables or proteins, you can really boost variety without overwhelming your routine.

Wellbeing isn’t just about learning nutritional math or having perfect percentages or portions. A large part of wellbeing centres on emotional balance. Embracing your favourite meal for a stretch of time, such as my absolutely delicious and comforting Roasted Vegetable Soup, can be both grounding and restorative.

The key to eating well is having self-compassion and the ability to allow comfort meals when life feels demanding, but then to gently reintroduce variety once routine feels tiresome or nutritional gaps become apparent.

Roasted Vegetable Soup

Serves 4-6

• 2 tbsp olive oil
• 1 brown onion, quartered
• 4 whole garlic cloves
• 2 shallots, chopped
• 1 knob of ginger, peeled
• 1 leek, roughly chopped
• 3 carrots, chopped
• 1 butternut pumpkin, diced
• 2 parsnips, diced
• 1 cauliflower, chopped
• 3 zucchinis, chopped
• 1 heaped tsp spice mix
• (I use one with paprika, cumin, coriander, thyme, parsley, basil & oregano)
• 1 tsp bagel seasoning
• Sea salt & black pepper
• 2L vegetable stock
• 1 tbsp coconut aminos or wheat-free tamari

1. Place all chopped ingredients into two baking dishes lined with baking paper. Drizzle with olive oil. Sprinkle with herbs and seasoning. Bake at 200°C for 45 mins until roasted, stirring halfway through. Remove from the oven and mix all the cooked vegetables into a large bowl.
2. Place half of the mix into a high-speed food processor with 1L of stock, add coconut aminos and whizz, then pour into containers and then repeat with the other half.

Article Featured in WellBeing Magazine 220