Unlocking Healthier Choices: Can You Train Your Taste Buds to Crave Nutritious Foods?
According to a trending TikTok challenge, consuming a handful of raw spinach every morning might “train” your taste buds and gut to crave healthier food throughout the day. While some nutritionists agree that choices we make regarding food can indeed impact our taste preferences and gut health, it’s important to clarify that spinach isn’t a miracle solution for dietary change. Incorporating any healthy food into your breakfast routine can help build better eating habits, not just spinach.
Raw spinach is an exceptional source of nutrients but has historically not been viewed as a breakfast staple—until now. This newfound trend has people grimacing as they consume the somewhat bitter leaves, claiming that this practice can shift their cravings away from sugary snacks and processed foods.
A viral video shared by motherhood and lifestyle influencer Jordynn Nicholson showcases this trend. In her clip, which has garnered over half a million favorites, Nicholson enthusiastically consumes a substantial serving of raw spinach while captioning it, “the first thing your taste buds taste and you digest sets the tone for your daily diet.” The video has sparked various reactions, with some viewers swearing by the technique and others labeling it as ineffective.
But can just eating spinach indeed change your entire eating pattern? We consulted with experts to delve deeper into this claim.
Can Taste Buds Be Trained?
Most people consider aspects like muscles and brain function as trainable, but taste buds often go overlooked. However, Amanda Sauceda, MS, RD, a nutrition lecturer at California State University, Long Beach, suggests that there is merit to the idea of training your taste buds. She mentioned, “Training our taste buds is actually a thing.” A common example involves reducing sodium intake over time, allowing your taste buds to adjust to lower salt levels.
“People can habituate to intense flavors like salt,” Sauceda explained, suggesting that a strong flavor like spinach could similarly become more palatable over time. However, whether spinach specifically can reduce cravings for sweeter foods is not yet fully supported by research.
Kim Kulp, RDN, a gut health expert, highlighted that the idea that spinach can train your cravings may be partly rooted in thylakoids—substances found in the membranes of leafy greens. Some preliminary studies indicate that thylakoid extracts from spinach might influence hunger hormones temporarily. A 2019 review of eight studies did find some evidence of this connection, but researchers noted that “more studies are needed” before conclusive claims can be made.
Kulp cautioned that “taste preferences and food choices are influenced by various factors, including genetics, overall health, and the microbes residing in your mouth and gut.”
What About the Gut—Can It Be Trained?
The second claim that TikTokers make regarding spinach for breakfast is the concept of “training” your gut to favor healthier cravings. Interestingly, there is a scientific basis for this as well. Kulp emphasized that “Diet is one of the most important factors in modifying the gut microbiome.” The composition of gut microbes can potentially influence eating behaviors through what is known as the gut-brain axis.
Remarkably, recent studies, including a 2021 investigation, suggest that certain gut microbes may actually develop taste preferences. While specific research on spinach is limited, Sauceda noted that other healthy foods like leafy greens could engage the gut microbiome in influencing dietary choices. “Your gut responds to what you eat, so more research will likely emerge about the relationship between the gut microbiome and food cravings,” she added.
However, she stressed that the gut is not the sole driver of food cravings. “Many factors influence our food selection,” she stated.
Ultimately, the impact of spinach on dietary improvements may hinge not on the greens themselves but on the concept of forming healthier habits. “I wouldn’t say that starting your day with spinach is the singular key to success,” Sauceda concluded. “It’s about being intentional with your food choices throughout the day that truly makes a difference.”
Expert Recommendations
Regardless of whether you opt for spinach or another nutritious vegetable, adding fresh and vibrant foods to your breakfast is a smart choice. It’s concerning that only about 10% of Americans meet the recommended daily vegetable intake, and beginning the day with healthy options can help close this gap.
Kulp suggested that the more plant foods you can incorporate into your meals, the better. Doing so will lead to an increased intake of fiber and nutrients, both crucial for supporting beneficial gut microbes.
- Include Variety: Breakfast can feature a mix of vegetables, fruits, whole grains, nuts, seeds, and legumes.
- Try New Recipes: Breakfast burritos, yogurt parfaits, smoothies, and egg dishes offer great opportunities to incorporate various food groups.
- Focus on Fresh: Adding colorful, fresh foods not only enhances flavor but also boosts nutritional content.
If raw spinach isn’t your first choice in the morning, don’t fret. Sauceda assured that even consuming something for breakfast is better than skipping the meal entirely. “Starting your day with food helps prepare you for better choices later on,” she noted. So, the next time you’re contemplating breakfast, remember that the goal is to be intentional about your choices and make your food work for you.
