The true heart of any home is the kitchen; this is where so many memories are made, bread is broken, and laughter is shared. But for individuals with sensory sensitivities, learning to navigate this part of the home can be overwhelming and inaccessible.
In 2020, over 5 million adults in the U.S. were diagnosed with Autism Spectrum Disorder (ASD), with 60% of them struggling with eating patterns and food selectivity. On top of this, “families of children with autism spectrum disorder and co-occurring intellectual disabilities are twice as likely to experience food insecurity than families of children without disabilities after adjusting for various factors.” - NIH
When it comes to making your kitchen sensory-friendly, it's not just about aesthetics. The goal is to create a clean, inviting, easy, and organized environment. From bright lights to loud noises, the kitchen is full of ways overstimulation can manifest itself. Some triggers such as messy countertops and dirty sinks can cause avoidance. In some cases this makes it difficult to cook at home or even hinder those with autism from learning how to cook.
You may be wondering why this dysregulation happens and where it comes from. Sensory dysregulation happens when your central nervous system is imbalanced, typically related to overstimulation or insufficient sensory input. Research has shown “that an area in the limbic system, the hippocampus, is neurologically immature in autistic individuals (Bauman & Kemper, 1994). The hippocampus is responsible for sensory input as well as learning and memory.” Understanding what triggers these sensory sensitivities specifically with food is important. Here are some examples:
- Touch and Texture
- Smell
- Inconsistent taste of foods
- Harsh lighting
- Disorganized pantry
Creating a kitchen that’s inviting to all individuals and fosters independence is achievable with just a few simple steps. Let’s explore 4 ways to make your kitchen more sensory-friendly:
1. Mindful Lighting
Sight is a powerful sense. Lighting has the ability to completely transform a space while also affecting moods and emotions. In 2021, a study reported that 75% of individuals with autism are hyperreactive to bright lights. Intense overhead lighting can be distressing and increase anxiety.
There’s a delicate balance to finding the perfect in-between when it comes to lighting. A great way to accommodate everyone in the household is by implementing adjustable lighting with dimmers in your kitchen. This way everyone can choose the brightness that’s comfortable for them depending on the time of day and activity.
2. “Safefood”
Whether you’re updating your kitchen for you, your child, or your partner, note that what you keep in your kitchen is an essential part of cultivating an inviting atmosphere. So what are “safefoods” and why should you keep them around?
Safefood is a term coined by individuals with autism for foods that bring joy, comfort, and consistency. For some, this means pre-packaged food and meals because it always tastes the same. For others, this can be vegetables, mac and cheese, or their favorite home-cooked meal. Everyone is different so it’s important to have conversations and communication around what foods to keep in rotation. Another great way to encourage comfortability in the kitchen is to teach them how to prepare their favorite foods; this helps with practicing independence and food reactivity.
If you're looking for ways to introduce new foods, here are some helpful tips:
- Offer choices
- Consider familiar textures
- Let them play
- Eat with them
- Gentle approach
3. Clear Organization
Keeping your kitchen organized is a pivotal part in providing sensory friendly kitchens. In some ways this goes hand in hand with “safefoods.” When spaces are messy and even dirty that can turn off sensory sensitive individuals because it no longer feels like a safe space for them.
Putting foods into clear jars and labeled containers is the best way to overcome feeding struggles. Taking food out of its original packaging not only makes it easier to see, but it prevents them from getting fixated on one brand which helps stretch their food acceptance. This might make it easier to introduce new foods as well.
Consider designating certain areas of the kitchen for specific activities. For example, the kitchenette is only for prep such as cutting or peeling while the coffee bar is where you prepare beverages. Once you’ve organized, consider doing a walk-through of the new organization methods. This gives them a sense of safety and lets them know what to expect when they are in the kitchen.
4. Sensory Stations
Incorporating ways to decompress, reduce stress and anxiety in the kitchen can help individuals with autism stay in the kitchen. Also, recognize everyone needs different things to feel comfortable within their space. Encouraging neurodiverse children and adults to learn their needs and how to regulate them during stressful times is an extremely powerful tool.
For those who need tactile stimulation, incorporate a sensory-friendly countertop with textured surfaces or a designated area for kneading dough or rolling out pastry. You can also provide a variety of seating options, such as adjustable stools or cushioned chairs. Another fun, easy item to keep in your kitchen drawers are fidget toys or stress-relief balls.
Creating a sensory friendly kitchen can be a low-effort task that comes with so much reward. These are just small ways to continue to support the neurodivergent community and promote inclusivity with spaces that are accessible for all individuals.
Get involved in local initiatives, including donating to local food banks and pantries to support your local community. Educating and advocating is the best way to show your support and make a difference.
