Nourishing Neurodiversity: Iron-Rich Foods for Picky Eaters

“Nourishing Neurodiversity: “Iron-Rich Foods for Picky Eaters” was written by Yemina Goldberg and edited/reviewed by Maurya Hart, BSc, RD and Jackie Silver MHSc, RD. 

Medical Disclaimer: The information in this article is meant for educational purposes only. It is not intended to be personalized medical or nutrition advice. For a plan tailored to your needs, please consult with a Registered Dietitian or qualified healthcare professional.

Disclosure: This post may contain affiliate links with which I may earn a small commission but at no additional cost to you. Affiliate links help bloggers like me to provide you with free content. All opinions expressed here are genuine. 

Last updated: October 3, 2025

Introduction to Iron-Rich Foods for Picky Eaters

Iron is an essential nutrient, meaning that we must get it from our diet (or supplements), and it is needed for our bodies to function properly. However, it can be very difficult for people who are selective or “picky” eaters to consume enough iron.

This blog post will outline why selective eaters may struggle to get enough iron in their diet, the reasons why iron is important and what may happen when we don’t get enough, and some realistic ways to increase iron intake for people who don’t like certain foods. We will also provide some information about when, and how, to use iron supplements.

Why are iron-rich foods for picky eaters important? 

Your body uses iron to make hemoglobin, which is a protein that helps carry oxygen to all the cells in your body. When you don’t have enough iron, your body will struggle to carry oxygen to all its tissues, and this can result in a type of deficiency called iron-deficiency anemia.

There are many symptoms of iron-deficiency anemia, including:

• Feeling very fatigue/tired, even when you get enough sleep
• Shortness of breath
• Headaches, dizziness, or lightheadedness 
• Poor appetite, especially in infants or young children
• Having the desire to eat non-food items (e.g., ice, dirt) which is also known as pica

If you think about it, it makes sense that a person might experience tiredness and shortness of breath if their cells do not have enough oxygen. These symptoms can start mild, but may get worse over time if iron intake doesn’t improve. 

Iron and Neurodivergent Health

Several studies done in neurodivergent children (with ADHD and ASD have shown that they are more likely to be iron-deficient than their neurotypical peers. One study done in adult women also found that those with ADHD were more likely to have iron-deficiency anemia. This may be due to decreased iron intake from diet, for selective eaters who avoid iron rich foods.

It’s especially important for children to get enough iron, as they are growing, and iron intake plays a role in brain development and cognitive function. This becomes tricky with selective eaters, who may avoid certain foods (like vegetables or meat), or have sensory sensitivities that limit their intake.

This is confirmed by studies showing that iron supplementation in deficient neurodivergent children may improve some outcomes. Specifically, a few studies found that in children with ADHD, iron supplements reduced hyperactivity and sleep problems. 

Our expert dietitians specialize in helping picky eaters boost iron and expand their diet with iron-rich foods. Using creative, sensory-friendly strategies, we make mealtimes feel less stressful and more successful. 

Ready to get support? Book your free 15-minute discovery call today.

How much iron do you really need? 

When asking the question, “How much iron do I need?,” there are several factors to consider, including age, sex, and dietary preferences.

More iron is required when undergoing periods of rapid growth, because more oxygen is required by the growing tissues. You’ll notice some of the highest iron requirements are during early infancy (7-11 months) and adolescence (14-18 years).

People who menstruate (have a period) also need more iron, because of blood loss. Iron requirements for females (or people who menstruate) are higher during menstruation, and decrease after the age of menopause (around 50 years old).

Vegetarians of any age need twice as much iron, because iron from plant-based food (“non-heme iron”) is not absorbed as well as iron from animal food (“heme iron”). For example, a 7 year old child who is vegetarian (male or female) would actually need 20 mg of iron per day.

Below is a chart depicting daily iron requirements by age and gender:

Age	Females (mg of iron)	Males (mg of iron)
7-11 months	11mg	11mg
1-3 years	7mg	7mg
4-8 years	10mg	10mg
9-13 years	8mg	8mg
14-18 years	15mg	11mg
19-50 years	18mg	8mg
50+ years	8mg	8mg

Source: Iron Requirements in by Age and Gender (Recommended Daily Allowances)

What are the best iron-rich foods?

The best sources of iron that are easily absorbed (heme iron) are meat, poultry, and fish. The amounts of iron these foods provide per 75 g serving are listed below:

• Liver (4.6 to 13.4 mg iron)
• Oysters or mussels (5.0 to 6.3 mg iron)
• Lamb or beef (1.5 to 2.4 mg iron)
• Clams (2.1 mg iron)
• Canned sardines (2.0 mg iron)
• Tuna, herring, trout, or mackerel (1.2 mg iron)
• Chicken or pork (0.9 mg iron)
• Salmon or turkey (0.5 mg iron)

There are also many plant-based foods that are sources of non-heme iron:

• Infant cereal with added iron (7.0 mg iron per 5 tbsp)
• Cooked soybeans (6.5 mg per 3/4 cup)
• Beans or lentils (3.3 to 4.9 mg iron per 3/4 cup)
• Pumpkin seeds (4.7 mg per 1/4 cup)
• Breakfast cereal with added iron (4.5 mg per 30 g)
• Hot cereal with added iron (3.4 mg per 3/4 cup)
• Cooked spinach (3.4 mg per 1/2 cup)
• Tofu (2.4 mg per 3/4 cup)
• Cream of wheat

Many plant-based meat alternatives also contain iron (e.g., Beyond Meat, Gardein), however this will vary from brand to brand so be sure to read the nutrition facts table. For example, the Gardein Supreme Plant-Based Burger has 8.5 mg of iron, and a Beyond Burger Hot Italian Sausage has 3.8mg.

How can you absorb more iron if you are a vegetarian? 

Because vegetarians and vegans need more iron, it can be helpful to make sure you are absorbing as much iron from the foods you eat as possible. There are some nutrients that can increase iron absorption:

• Vitamin C can help increase iron absorption from plant-based sources. Vitamin C is found in fruits and vegetables, and some options for picky eaters may include dried fruit, fruit puree pouches, or fruit juice.
• Vitamin A can also help absorb iron from plants, and is found in foods like carrots, sweet potato, fish, and dairy.

There are also some foods that can decrease iron absorption. It can be helpful to have these foods a few hours before or after eating iron-rich foods.

• Calcium can inhibit iron absorption, but it is very important for your nutrition. If you are worried about absorbing enough iron, try not to have milk with one meal containing iron per day. You should wait at least 2 hours after having Calcium-rich foods to have iron and vice versa.
• Coffee and tea have compounds called polyphenols that can inhibit iron absorption. If you are worried about absorbing enough iron, try not to have coffee and tea with your iron-rich meals. 

What are the best iron-rich foods for picky eaters?

We’ve already looked at the list of the highest iron foods, but you may notice that many of those foods might not be “safe” food for individuals who are selective eaters and/or have sensory sensitivities. Based on our experiences working with neurodivergent individuals and selective eaters, these are the best iron-rich foods for picky eaters.

1. Breakfast cereals are a good source of iron because they have iron added to them (this is called fortification). For example, plain Cheerios have 5 mg of iron per cup. It may even be better to serve cereal dry, rather than with milk, because the calcium in milk can limit iron absorption. 

Tip: When looking for breakfast cereals, be mindful of the fiber and sugar content (choose cereals with more fiber and less sugar).

2. Ground meat is a great choice for selective eaters because it offers a more consistent and uniform texture than other cuts of meat. Beef and lamb have the highest iron content (1.5 to 2.4 mg iron per 75 g), followed by chicken and pork (0.9 mg iron per 75 g). Try making meatballs, mini-sliders, or serving with a preferred seasoning.

3. Trail mix with dried fruit (0.9 mg iron per 1/4 cup), nuts (around 1.3 mg iron per 1/4 cup), and pumpkin seeds (4.7 mg per 1/4 cup) is an iron-rich snack as all its components are high in iron. Dried fruit also provides a more consistent sensory experience than regular fruit or purees, so it can be a great way to introduce your selective eater to fruit.

4. Beans and lentils are a great source of plant-based iron (3.3 to 4.9 mg iron per 3/4 cup). Try serving them as a dip (like hummus), or roast chickpeas in the oven for a crunchy snack. Think about flavor profiles and textures that you, or your selective eater, tend to enjoy when trying to introduce new foods.

5. Eggs are a good source of iron (1.4 mg iron in 2 large eggs), and can be added to many different dishes. Again, think about preferred tastes and textures and get creative. Serve banana egg pancakes or mini quiches.

Sample Day: How a Picky Eater Might Meet Their Iron Needs

This is a sample meal for a 3 year old who needs 7mg of iron per day:

Breakfast –  two banana egg pancakes (1.62 mg iron)

Morning snack –  1/2 cup plain Cheerios (2 mg iron), mini pack of raisins (0.5 mg iron), and cheese string

Lunch – Peanut butter sandwich on whole wheat bread (2.1 mg of iron per 1 tbsp peanut butter and 2 slices of bread) with fruit or veggies on the side.

Dinner – Shepherd’s pie with ground meat and mashed potatoes (2 mg of iron per half serving). 

Total: 8.2 mg iron

This is a sample meal for an adult female who needs about 18mg of iron per day:

Breakfast – Chicken omelette with tomatoes (2mg of iron per omelette) 

Lunch –Vegan Lentil Sweet Potato Curry (6mg of iron per serving). If the flavors seem too strong, you can omit some of the spices. You can also add peas to get extra iron. 

Snack – Hummus (homemade or store bought) with whole wheat pita and veggies (3.2mg of iron per serving). 

Dinner – Lean meat stew with potatoes and veggies (6 mg of iron per serving). This is a great recipe to meal prep and store in your freezer.

Total: 17.2 mg iron

Vegan Example:

If you are vegan, replace the chicken omelette above with vegan French toast for breakfast. This recipe has 2mg of iron. For dinner, replace the lean meat with a Gardein Supreme Plant-Based Burger with 8.5mg of iron. 

What about iron supplements for picky eaters? 

If you or your child cannot get enough iron by eating food, you might need supplements. Make sure to talk to a healthcare professional, such as a doctor or registered dietitian, to make sure supplements are right for you.

Iron supplements also have side effects, which may include:

• Constipation or diarrhea
• Stomach cramps or pain
• Heartburn
• Loss of appetite, nausea
• Black colored stool

These side effects are usually temporary. There are also several strategies you can use to manage these symptoms, such as taking the supplement with food rather than on an empty stomach. Some people also find that gastrointestinal symptoms are reduced by taking the supplements every other day, and research suggests that this helps iron absorption. 

When to Seek Professional Support

While selective eating is common, there are some situations that may require extra support, especially if iron deficiency anemia begins to impact overall health.

Signs that additional support may be helpful:

• Severe iron deficiencies due to limited food intake.
• Extreme distress or anxiety around trying new foods.
• Gastrointestinal issues or other medical concerns related to diet.
• Malnutrition, unintentional weight loss, or not following growth curves (children and infants).

At Jackie Silver Nutrition, we can support with:

• Providing tailored strategies for incorporating more iron in a way that feels comfortable.
• Managing side effects of iron supplements.
• Addressing sensory sensitivities and developing a step by step plan.
• Offering guidance on nutritional balance without rigid rules or pressure.

Book a FREE 15 minute discovery call or take a look at our one-on-one virtual nutrition counseling – we have packages for kids, teens, and adults! 

We work with clients across Ontario (Toronto, Hamilton, London, Kingston, Ottawa, Waterloo, and more) and certain US states such as New York (New York City, Long Island, Westchester, etc.), Connecticut, New Jersey, Pennsylvania, Massachusetts, and more.

What tips from this blog post will you be implementing? Let us know in the comments below!

Related blogs and resources

• Food Sources of Iron
• Vitamins for Picky Eaters
• What Is Feeding Therapy for Picky Eaters?
• Why Working with an Autism Dietitian is Key to Your Health
• Autism and Food Aversion: 7 Practical Eating Tips
• Nourishing Neurodiversity: Vegetables for Picky Eaters