Home / Learn / The great taste reset: science-backed ways to enjoy more plants

The great taste reset: science-backed ways to enjoy more plants

7 July 2025

By The Gut Health Doctor Team

Dr Megan Rossi in a lab looking through a microscope

Struggle to enjoy and therefore consume different plant-based foods? You’re not alone. For many adults, taste is the number one reason for not getting enough plants on their plate. But what if your taste buds could change their tune? Could a few small tweaks help you crave them, not just tolerate them? The short answer is yes.

Fussy eating habits often start in childhood and can be shaped by early food exposure (or lack thereof), mealtime dynamics and even parental feeding styles. These patterns can linger into adulthood, but they’re not set in stone. You can read more about the science of overcoming fussy eating in kids here.

Plus, with more noise online about shrinking body ideals, as we unpacked in our summer shred blog, it’s never been more important to support healthy, sustainable eating habits, not restrictive ones. This isn’t about forcing down bland salads or cutting out all your favourite foods. It’s about using smart, satisfying strategies that will help you enjoy more plant points, feel better for it, and retrain your taste buds along the way.

Let’s dig into how…

Why your taste buds might be holding you back

You know fruit and veg are good for you, yet the average UK adult eats just 3.5 portions a day. Not to mention that the majority of the UK population does not meet the daily recommended 30g fibre goal. So what’s getting in the way? Often, it comes down to flavour.

But here’s the good news. Your taste preferences aren’t set in stone. Taste buds — clusters of sensory cells on your tongue — regenerate roughly every 10 days or so. That means your taste preferences can shift in as little as two weeks. In fact, a 2019 Belgian study found that just two weeks of eating more fibre-rich vegetables reduced cravings for sweet, salty and fatty foods, and increased people’s enjoyment of vegetables. In other words, you can train your taste buds to want what your body needs.

The science of flavour and the role of your microbes

Taste is more than just your taste buds. The microbes in your mouth (the oral microbiota) can also influence how you perceive flavour. As they ferment food, they release aromatic compounds that contribute to the overall sensory experience. Just like the microbes in your gut, those in your mouth are influenced by what you eat. Changing your diet can alter the balance of bacteria in your mouth, which in turn can affect how foods taste (and also your tooth decay risk!). It’s one of the reasons some people genuinely enjoy bitter veg, while others recoil. The good news? You can shift the balance through your diet.

6 simple ways to retrain your taste buds

1. Stealth veg it

Don’t force yourself to love kale overnight. Instead, try blending frozen cauliflower into smoothies, grating beetroot into muffins or stirring lentils into nachos. It counts. Your taste buds will catch up.

2. Give it 10 tries

Research suggests it can take at least 10 exposures before your brain starts to register new flavours as enjoyable. Repetition matters, especially with bitter veg like rocket or sprouts.

3. Don’t forget texture and temperature

Roasting veg often brings out natural sweetness and removes bitterness. Try switching from soggy boiled veg to crispy roasted versions or adding spice blends, pesto or parmesan for a flavour boost.

4. Feed your microbes

Aim for plant diversity across the week. Try adding foods from the Super Six: vegetables, fruits, wholegrains, legumes, nuts/seeds, herbs/spices. Increasing your fibre intake supports a more diverse and stable microbiome, both in the gut and mouth.

5. Choose frozen or jarred/tinned

Frozen veg is often cheaper, lasts longer and retains nutrients well. While jarred/tinned* tomatoes, beans, and artichokes are great pantry staples that you can add to almost any dish. Look for options with no added sugar or salt.
*When it comes to tinned, although still awaiting scientific consensus, if you’re having them on the daily (especially young kids) it’s worth checking the tin is BPA-free – many organic brands claim this on pack.

6. Play the long game

This isn’t a detox or crash plan. Taste buds can and do evolve over time. Celebrate the small wins, like enjoying a previously disliked veg in a new way.

Looking for ideas? Try these hidden veg recipes:

Illustration of a woman picking out a grain out of a tapestry of different types of plants to show plant diversity

Takeaway

You don’t need to overhaul your diet overnight to improve your health or reset your taste buds. Taste preferences aren’t fixed, and even the fussiest of eaters can grow to enjoy more veg over time — if the approach is right.

Remember, gut health and wellbeing are about small, consistent changes. Whether it’s adding a new plant or frozen veg to your plate, or switching to mixed beans rather than a single bean variety, every little step counts. And if you’re finding it hard to go it alone, support is available.

Explore more gut-nourishing tips and recipes on our website, or speak to a registered dietitian for personalised support. And if you’re still struggling with fussy eating habits from childhood? You’re not alone — our blog on beating fussy eating in kids also has tips that work just as well for adults.

Illustration of gut with micro bacteria and a quiz sheet

Is your gut healthy?

Take our quick quiz to give you helpful insight into the current state of your gut health. By assessing your symptoms, family history, immunity, mood and other lifestyle factors, you can be informed on the most effective areas to kickstart your own gut health transformation.

Take our gut health quiz