By Tochi Okafor

In a world filled with culinary delights and a vast array of food options, it’s surprising how many people find themselves stuck in the rut of a monotonous diet. Although not so surprising given that our acquaintance with our favourite foods was formed at a very young age through our parents and caregivers and overtime, we are stuck to an eating pattern for a long time. 

While routine can offer a sense of stability and predictability, when it comes to food, monotony can have negative consequences for both your physical health and overall well-being. In this article, we’ll explore the curse of a monotonous diet and why it’s important to diversify what you eat.

The Comfort of Routine

Many people fall into the trap of a monotonous diet because of the comfort it provides. Consuming the same foods day in and day out simplifies meal planning and preparation. However, this comfort comes at a cost, especially if your dietary preferences are not optimized for health. Consider my recent experience with my sister, who was struggling with chronic constipation due to a lack of dietary fiber. This health scare reinforced the importance of fiber for effective digestion. Her standard diet, heavily reliant on carbs and lacking in healthy proteins and fiber, needed diversification, and she agreed to make changes.

Nutritional Deficiency

Our bodies require a diverse range of vitamins, minerals, and nutrients to function optimally. Yet, when our daily food choices revolve around a narrow selection of items, we inadvertently limit our intake of these essential elements, potentially jeopardizing our overall health.  The diversity of foods available to us ensures that we obtain a broad spectrum of vitamins and minerals.  For instance, a diet heavily reliant on fast food or processed snacks may lead to inadequate intake of essential vitamins such as vitamin C, vitamin A, and various B vitamins.

These vitamins play vital roles in immune support, skin health, and energy metabolism, and their absence can result in a range of health issues. Fiber is a crucial component of a balanced diet, aiding in digestion and promoting gastrointestinal health. Unfortunately, a diet dominated by processed foods, often lacks the fiber content found in fruits, vegetables, and whole grains. This deficiency can lead to digestive problems like constipation and may increase the risk of chronic conditions such as heart disease.  To address these issues, it is crucial to break free from the cycle of monotonous eating. Introducing a broader range of foods into your diet can help mitigate the risk of nutritional deficiencies and improve your overall well-being.

Taste Boredom

Eating the same foods repeatedly can lead to taste boredom.  Over time, your taste buds become desensitized to the flavours of these familiar dishes. This can result in a loss of interest in eating and even lead to unhealthy cravings for more intense or novel tastes, potentially driving you toward unhealthy food choices.  Our dietary pattern experiences peaks and valleys and I think it’s a good enough strategy. Peaks indicate moments of consuming nutrient-dense foods, while valleys signify times of indulging in less nutritious options. When you intentionally accommodate these two you will effectively navigate the binge eating habits associated that can result from taste boredom. 

Digestive Problems

A monotonous diet can also contribute to digestive issues. Certain foods may be harder on your digestive system than others, and by consuming them exclusively, you increase the likelihood of discomfort and gastrointestinal problems. A diverse diet, on the other hand, can help balance your digestive health by providing a range of nutrients and fiber. 

Feelings of bloat, discomfort after eating, and other digestive sensations need to be monitored to ensure there are no underlying issues. I have met people who do not move their bowels for days and think it’s perfectly normal. While twice a week is considered healthy for bowel movement, I can’t help but notice I feel better now than I used.  I tweaked my standard Nigerian diet to include more whole foods like fruits and loads of veggies daily and in no time my bowel frequency became a daily experience. 

Not to counter popular beliefs on this topic but my personal experiences and those of others have shown that incorporating whole foods like fruits and plenty of veggies into your daily meals can lead to improved bowel regularity and overall well-being.

Make whole foods a big part of your meals daily. 

Missed Culinary Adventures

If anything should trigger your adventurous side, make it food. Food is not just about sustenance; it’s also a source of pleasure and adventure. Exploring different cuisines, trying new ingredients, and experimenting with various cooking methods can be an exciting and enriching experience. A monotonous diet limits your exposure to these culinary adventures and the joy that comes with discovering new tastes and textures. There’s an abundance of flavours, and you shouldn’t deny yourself the privilege to explore.

In my fitness accountability group, one of us posted a pot of okra soup she had prepped for the week, and another made a positive compliment but also said she’s never eaten okra soup before. I immediately jumped in the conversation to ask why. She said her older brothers never liked it, so her mum stopped making it even before she was born. Okra is a highly nutritious food with plenty of health benefits, but my amazing client has missed out on this healthy adventure. Parents and caregivers play a crucial role in shaping our dietary preferences, so if you are a parent reading this, consider giving your kids the privilege of trying out a variety of foods, especially healthy options.  

The Importance of Variety

To break free from the curse of a monotonous diet, it’s essential to embrace variety in your food choices. A diverse diet offers numerous benefits, including improved nutrition, a broader range of flavors, and a lower risk of nutritional deficiencies. 

Here are some tips to help you introduce variety into your meals:

•Explore Different Cuisines: Try foods from different cultures and regions. Each culture has its unique culinary traditions and flavors.

• Incorporate Seasonal Produce: Eating fruits and vegetables that are in season not only ensures freshness but also introduces variety throughout the year.

•Experiment with Cooking: Learn new cooking techniques and recipes. Don’t be afraid to get creative in the kitchen.

•Meal Planning: Plan your meals for the week, incorporating a variety of ingredients. This can help you avoid falling into the routine of the same meals.

•Snack Smartly: Opt for healthy snacks like nuts or fruits to diversify your daily food intake.

While the comfort of a monotonous diet may seem appealing, it’s essential to recognize the potential negative consequences it can have on your health and overall well-being. 

Variety is not just the spice of life; it’s the key to a healthy and enjoyable relationship with food. Embrace the world of culinary possibilities, explore new flavours, and break free from the curse of a monotonous diet. Your taste buds, your body, and your culinary adventure-seeking self will thank you for it.

I really enjoyed writing this, let me know if you enjoyed reading it. 

Connect with me on Instagram @tochiokafor.