What Foods Do Supertasters Avoid and How to Cook for Them

December 31, 2025 •

3 min read

Approximately 25% of the population are supertasters, experiencing taste with a much greater intensity than average people. This heightened sensitivity, particularly to bitterness, means many supertasters must navigate a complex relationship with food, affecting what foods do supertasters avoid and how they maintain a balanced diet.

Quick Summary

Genetically endowed with a heightened sense of taste, supertasters often have intense aversions to bitter foods like cruciferous vegetables, coffee, and dark chocolate. Their sensitivity can also affect the perception of fatty, sweet, and spicy flavors. Learning to adapt cooking methods is essential for creating palatable and nutritious meals.

Key Points

Genetic Trait: Supertasting is a genetic trait linked to a higher density of taste buds, leading to a more intense perception of flavor, especially bitterness.
Cruciferous Aversions: Supertasters commonly avoid cruciferous vegetables like broccoli, kale, and Brussels sprouts, which contain compounds that taste excessively bitter.
Beverage Sensitivity: Many find beverages such as black coffee, dark chocolate, and certain alcoholic drinks overwhelmingly bitter and unpleasant.
Cooking is Key: Using fats, salts, and acidic ingredients can help mask or counteract bitter flavors, making certain foods more palatable for supertasters.
Health Implications: Avoiding bitter, nutrient-dense foods can lead to dietary deficiencies, but supertasters may also naturally avoid high-fat and high-sugar foods.
Taste Changes with Age: Taste sensitivity can decrease with age, so foods once considered intolerable may become more acceptable later in life.
Mild Alternatives: Opting for milder vegetables like carrots, spinach, or sweet potatoes can ensure a nutritious diet without intense bitterness.

What Exactly is a Supertaster?

Being a supertaster is a genetic trait that results in a more intense perception of taste, especially bitterness. The sensation comes from having a higher concentration of fungiform papillae—the small, mushroom-shaped bumps on the tongue that contain taste buds. Researchers often use a chemical called 6-n-propylthiouracil (PROP) to test for this trait; supertasters find PROP intensely bitter, while non-tasters can't detect it at all. While it may sound like a culinary superpower, it presents a significant challenge when it comes to enjoying a wide variety of foods, and dictates what foods do supertasters avoid.

The Prime Candidates: Foods Supertasters Avoid

Due to their intense sensitivity to bitter compounds, certain foods are almost universally unpalatable for supertasters. This isn't just about being a picky eater; it's a physiological response that makes these items genuinely unpleasant.

Cruciferous Vegetables

This category is a major hurdle for many supertasters. The glucosinolates in these vegetables break down to produce mustard oils, which register as extremely bitter.

Broccoli
Brussels sprouts
Kale
Cabbage
Bok choy
Cauliflower
Watercress

Bitter Beverages

The nuanced flavors that average tasters appreciate in certain drinks become overwhelmingly bitter for supertasters.

Black coffee
Green tea
Certain alcoholic beverages, especially dry wines and some beers

Other Aversions

Beyond the primary culprits, supertasters also tend to avoid or dislike other foods and flavors.

Dark Chocolate: The high percentage of cacao in dark chocolate makes it intensely bitter.
Grapefruit Juice: The bitter compound naringin is amplified for supertasters.
Cilantro: Some supertasters find cilantro tastes like soap or aluminum foil, which is also a genetic trait.
Soy Products: Some soy products contain bitter compounds that can be off-putting.
Spicy Foods: The heightened sensitivity can make the capsaicin in hot peppers feel more painful.
Strong Flavored Cheeses: Certain aged or strong cheeses can present an intense bitterness.

Health Implications of Supertasting

Being a supertaster comes with both pros and cons related to health. On one hand, the aversion to high-fat and high-sugar foods can be beneficial. On the other, the avoidance of nutrient-rich vegetables poses a challenge.


Health Aspect	Supertaster	Average Taster	Non-Taster
Dietary Fat	Often avoided due to intense flavor	Normal preference, balanced perception	Higher preference for fatty foods
Dietary Sugar	Less likely to enjoy overly sweet foods	Normal preference, balanced perception	May consume more sweets
Vegetable Intake	Often limited, especially bitter varieties	Moderate to high intake	Higher vegetable intake than supertasters
Salt Consumption	May use more salt to mask bitterness	Average consumption	Average consumption
Alcohol Consumption	Less likely due to intense bitterness	Varies greatly	More likely to consume alcohol

How to Cook for Supertasters

Since a significant portion of the population is affected by this trait, it's helpful to know cooking strategies that can make food more palatable.

Mask with Flavor: The most effective technique is to use other flavors to override the bitterness. Salt is a popular choice, as it can block bitter receptors. Using sweet elements like maple syrup or honey, or adding healthy fats like olive oil and cheese sauce can also help.
Use Hot Spices: Pungent substances like piperine in black pepper or capsaicin in chili can serve as a distraction for bitter taste receptors.
Choose Mild Alternatives: Instead of strong-flavored cruciferous vegetables, opt for milder greens and vegetables. For instance, substitute spinach or carrots for kale and broccoli.
Modify Preparation: Cooking method matters. For example, microwaving vegetables for a shorter time can reduce the release of bitter compounds. Caramelizing onions can bring out their sweetness, making them more enjoyable.
Utilize Acidic Ingredients: Lemon juice or vinegar can brighten flavors and cut through bitterness. A homemade salad dressing with balsamic vinegar can make leafy greens more tolerable.

Conclusion

While the genetic trait of supertasting can make certain foods challenging, it doesn't have to lead to a restricted or unhealthy diet. By understanding the underlying science of taste perception and employing strategic cooking methods, supertasters can expand their palate and enjoy a more varied and nutritious eating experience. The key is adaptation and embracing alternative, milder-flavored ingredients. For further information on the health aspects of supertasting, you can consult reliable health resources Healthline.

Frequently Asked Questions

Supertasters avoid certain foods primarily due to a genetic trait that gives them a heightened sense of taste, particularly for bitter flavors. This makes foods with bitter compounds, like cruciferous vegetables, taste intensely and unpleasantly bitter.

No, supertasters are not just picky eaters. While their preferences may seem similar, the aversion is not a choice but a physiological response to an intense taste sensation caused by a higher concentration of taste buds.

Supertasters can enjoy a wide range of mild-flavored vegetables, such as carrots, corn, sweet potatoes, and beans. Adding herbs and spices can enhance flavor without introducing overpowering bitterness.

You can reduce bitterness by using cooking methods that mitigate the flavor or by adding masking agents. Try using healthy fats like olive oil, acidic ingredients like lemon juice, or spices and salt to balance the taste.

Yes, it can. Supertasters may be at risk for certain nutrient deficiencies from avoiding healthy but bitter vegetables. However, their sensitivity to sweet and fatty foods can also be protective, leading to a lower BMI and healthier weight.

Yes, taste preferences can change with age. Taste buds naturally diminish as we get older, and repeat exposure can build tolerance. A supertaster might find certain foods less offensive later in life.

A specific genetic variant is responsible for the soapy taste of cilantro. While this is not exclusive to supertasters, their heightened sense of taste may amplify the perception of these compounds, making the soapy flavor more intense and noticeable.

The supertaster trait is relatively common, affecting about 25% of the population. Another 50% are medium tasters, and 25% are non-tasters, who have a less intense sense of taste.