Top 10 Techniques to Refine Your Palate

Ever wondered why you couldn't stand broccoli as a child but now happily devour every piece on your plate? The explanation lies in the changing palate.

We are born with over 10,000 taste buds in our mouths, the majority of which are located on the surface of our tongue. These taste buds reside in papillae — the little bumps you notice when you stick out your tongue in the mirror. Inside each taste bud are 50 to 100 taste cells equipped with receptors that detect what you're eating and relay that information to your brain.

As we grow older, the number of taste buds we have decreases, and those that remain become less sensitive as the nerves transmitting taste signals to the brain deteriorate over time. Consequently, the bitterness of broccoli that once made us push our plates away as kids no longer sends as many strong signals to our brains in adulthood. Additionally, research has shown that some children are genetically more sensitive to the bitterness of certain foods, including vegetables.

However, this doesn't mean that 'sensitive tasters' will never eat broccoli again. Taste is not only about the tiny buds on your tongue but also involves factors such as smell, texture, temperature, and even psychology—memories tied to specific foods. Keep reading for tips on enhancing your ability to appreciate not just broccoli but every bite you take.

10: Stay Mindful

Let's face it. You eat in front of the TV, in the car, at your desk, during meetings, and while on the move. Of course, you do—you're only human. In today's world of multitasking, being human means juggling a thousand things at once. The problem is, you're not truly present. You're missing out on the delicious flavors in your mouth. No matter how many sugar molecules in that cinnamon roll are calling your name, you've checked out.

When we're distracted during mealtime, our digestive processes can become 30 to 40 percent less efficient at breaking down food. Practicing mindful eating can help—this not only teaches you to savor the unique textures and flavors of your food but can also alleviate issues like bloating, gas, and constipation.

9: Take Your Time

When you eat slowly, you breathe more deeply, drawing in more aromatic molecules that reach the olfactory receptors in the upper part of your nose. These then send additional signals to the pleasure centers in your brain. Eating slowly also increases the likelihood of stopping when you're full, helping you maintain a healthy weight and avoid becoming part of America's growing obesity epidemic.

To help you adopt a slower eating pace, health professionals suggest:

Start simple by eating a slice of apple. Close your eyes as you take a bite, and focus on its texture, tanginess, and temperature. If your thoughts drift (which they will), bring your attention back to the sensations in your mouth as you chew. Roll the apple across your tongue before moving it to the back of your throat. Pay attention to the sensations and aftertaste as you swallow.

For bonus points, invite a friend to join you. Chew in silence and then share your thoughts on the experience afterward.

8: Inspect Your Medicine Cabinet

Started a new medication and now your food seems tasteless? This is more common than you might think. Research has shown that over 250 prescription drugs can affect taste, along with cancer treatments like chemotherapy and radiation that damage the receptor cells responsible for taste and smell.

The exact mechanism behind how most medications affect taste remains unclear, but some have been shown to hinder the regeneration of taste cells and decrease saliva production, which is essential for breaking down food into molecules that interact with taste receptors and send signals to the brain.

Since many people, especially the elderly, take several medications daily, it can be hard to pinpoint the exact drug causing a loss of taste and, subsequently, a decrease in appetite. However, research has identified certain medications that may contribute to this effect, including antidepressants, anticonvulsants, antihistamines, anti-inflammatories, asthma drugs, muscle relaxants, and cholesterol medications.

The first step is to discuss possible alternatives or lower dosages with your doctor. If that doesn't help, try incorporating more spices and bold ingredients into your meals, such as sun-dried tomatoes, flavored vinegars, concentrated fruit sauces, vanilla extract, and citrus juices, to boost the flavors of your food.

7: Add Some Spice

If you believe that spicing up a meal means just sprinkling a little garlic powder onto your burger patties, then you’re missing out on a whole world of flavor waiting to be discovered in your spice drawer. Sure, that Cajun salt may seem odd at first, but once you start experimenting with paprika, cayenne, and onion powder, you’ll gain a newfound appreciation for dishes like jambalaya and gumbo—we promise. Begin by adding or swapping out one spice at a time in your recipes. A simple marinara sauce is an ideal starting point. Add a dash of oregano this week, and next time you make pasta with red sauce, try thyme or basil. Think of it as a culinary journey meant to retrain your taste buds and broaden your gastronomic perspective.

6: Break Free from Your Eating Routine

Breakfast: Cheerios. Lunch: Tuna salad. Dinner: Meatloaf. Dessert: Chocolate ice cream.

It’s natural to fall into a routine. But to truly enhance your palate, you need to bring more variety to the color, texture, and flavor of the foods you eat. Just like how repeating the same actions—driving to work, brushing your teeth, or jogging the same route—puts your mind in autopilot, eating the same meals over and over dulls your ability to appreciate taste.

Exploring new foods introduces fresh flavors and scents, making us more aware of what we’re experiencing, much like taking a new path during your morning jog or driving to work. All of a sudden, you notice new things around you, like that new Thai restaurant that opened up down the street.

We also develop the ability to identify flavors by contrasting them with each other. It’s often challenging to pinpoint which wine tastes fruitier or more tangy without comparing it to another. You sip one, then the other, alternating between them until your brain registers the distinct blueberry notes of one and the citrusy tang of the other. The same applies to the food on your plate. When you taste the bitterness of Brussels sprouts, followed by the sweetness of sweet potatoes and the savory richness of meat, your brain works overtime to differentiate the flavors and keep track of them.

Give lamb a shot, or dive into that rutabaga casserole with the daring attitude of a culinary adventurer. What’s the worst that could happen?

5: Push Your Boundaries

Sure, you may enjoy the occasional visit to an Asian restaurant and even find fusion cuisine appealing when the menu gives you a solid idea of what to expect. But when faced with the unknown—pickled eggs, fermented cabbage, rattlesnake, escargot, smelly cheeses, and French dishes made with parts of animals you’d rather not think about—your enthusiasm might wane.

There are many ingredients with deep regional significance that might seem strange, if not off-putting, to outsiders: grits, kimchi, and blood sausage, for example. In fact, in certain parts of the world, a breakfast of bacon and eggs would be considered utterly barbaric.

Clinging to too many food biases can limit your culinary adventures and may prevent you from experiencing a delicious dish, ingredient, or even an entire regional cuisine. Remember the advice you gave your kids when they were young: How can you know you don’t like it unless you try it? Venturing outside your comfort zone opens up new discoveries not only about food but about yourself too.

4: Refresh Your Palate

When you explore new dishes or savor old favorites, it's wise to cleanse your palate between courses. Think of your taste buds as sensitive instruments that require occasional resetting. That rumaki appetizer (broiled, bacon-wrapped chicken liver) was delightful, but the lingering aftertaste could overwhelm the next dish if you're not careful. Clear your palate for the upcoming flavors by sucking on a lemon wedge or orange slice. Alternatively, you can munch on a soda cracker or nibble a breadstick. If none of these options are available, sipping tepid water will also do the trick.

3: Ditch the Salt Shaker

Here’s a challenge: For one week, reduce as much salt as possible from your diet. Then, eat a few potato chips and brace yourself for a major head rush. Does it sound exaggerated? Perhaps. However, most Americans consume more than double the recommended amount of salt daily, leading to health problems like high blood pressure, which can cause heart attacks and strokes. The average person should consume no more than 1,500 milligrams per day, but due to processed foods, many Americans consume between 2,000 to 8,000 milligrams a day. Incredible, right?

Consuming excessive amounts of salt overstimulates your taste buds, dulling your ability to appreciate the more subtle flavors in your food. As a result, you begin adding more salt and other seasonings to your dishes, training your taste buds to crave even more. The vicious cycle continues: the more you use, the less you can taste.

2: Cut Back on Sugar

When it comes to sugar, the numbers are not much better. On average, Americans consume 2 to 3 pounds of sugar every week, not only in sweets but also in processed foods like bread, cereal, mayonnaise, peanut butter, and ketchup, which often contain high-fructose corn syrup.

Excessive sugar intake not only harms your health but also impacts your sense of taste due to overstimulation. Cut back for a while and you'll be amazed at how naturally sweet foods taste. In the beginning, your meals may seem rather dull. However, over time, other flavors will become more pronounced. You'll even begin to notice subtle sweetness in unexpected foods like vegetables, nuts, and cheeses. This is a process of retraining your brain. Once you stop overwhelming your taste buds and olfactory senses with sugary foods, you'll start to appreciate the delicate flavors that contribute to the complex, rich profiles of ingredients.

1: Quit Smoking

Smoking causes nicotine to inhibit nerve activity in the brain areas responsible for taste. The chemical components in cigarettes interfere with both your sense of taste and smell by dulling the ability of your taste buds and olfactory cells to communicate sensory signals to the brain. The bitterness of nicotine also dominates your senses, making it difficult to appreciate other flavors.

The downside is that smoking can lead to health issues such as diabetes and high blood pressure, in addition to the obvious effects. Smokers often compensate for their diminished sense of taste by adding more sugar and salt to their food. The upside is that this damage is reversible because taste buds and olfactory cells regenerate roughly every 10 days. If you quit smoking, you could start noticing an enhanced sense of taste and smell in just a few days. Maybe it's time to wake up and savor the flavor of life -- and the coffee.