just discovered this blog, and i'm very inspired by the advice i've seen. thank you for the work you do!
my question: do you have any advice or resources for someone who wants to gain weight but struggles with ARFID?
personally, the disorder manifests as a general reluctance to consume food, rather than sensory-based avoidance.
eating just feels like a chore, but i also want to get big & strong. it's a struggle lol.
Ooof I feel this. I do not have arfid, but due to Crohn's disease I often feel a general aversion to eating. I have frequently described it as a chore.
One thing that has helped a lot has just been building muscle. This has helped regulate my appetite sense and often helps make food feel more appealing to me. I started training first and my appetite started improving after a few weeks
Other options in no particular order:
Drinking your calories may be a good option for you. Either making protein shakes yourself or buying premade ones. Something you can drink through a straw while doing something else so you don't have to think about the fact that you're eating may help.
Adding a drizzle of olive oil over any savory foods you are able to eat is a very subtle way to boost the calories and add extra nutrients
It may help to limit your caffeine consumption right before your meal times, because caffeine can act as an appetite suppressant and that could compound the problem.
It might also help to just make a game out of eating. Get whatever you're least averse to eating at that moment and put on a show or movie and make it a "drinking" game, except instead of taking shots you would just take bites of your meal or snack. Like "every time the main character says their love interest's name I will take two bites" Or whatever.
Eating a spoonful of peanut butter or other nut or seed butter a few times a day is also a fairly non committal way to get a good burst of calories and nutrients.
Eating according to a schedule instead of relying on feeling the desire to eat may also help. Set a timer and eat a meal every 3-4 hours during your waking hours, aiming to eat breakfast within the first hour you get up
Or grazing may be more comfortable for you instead. Eat just a little snack, not a whole meal, every 1-2 hours, ideally aiming to alternate between protein, produce, fats, carbs, and fiber, but getting enough calories is the main focus.
And most of all, just give yourself time.
Put yourself in the position to have options to eat more and let yourself take baby steps in the direction you're trying to go. You will not overhaul your eating habits over night. Which is good. Gradual changes are more sustainable.
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