How to get out of being malnourished: A comprehensive guide

October 15, 2025 •

4 min read

According to the World Health Organization, millions of people worldwide suffer from some form of malnutrition, which encompasses both undernutrition and overnutrition. Learning how to get out of being malnourished is a crucial first step towards restoring your health and vitality, particularly if you are experiencing unintended weight loss or general weakness.

Quick Summary

Recovering from undernutrition involves a carefully planned approach focusing on dietary changes, nutrient-dense foods, and medical supervision. The process requires a gradual increase in calorie and protein intake through frequent, fortified meals and may include supplements to correct deficiencies.

Key Points

Medical Assessment: A doctor's evaluation is the first and most critical step to properly diagnose malnutrition and create a safe treatment plan.
Start Slow (Refeeding): For severe cases, refeeding must be managed carefully by medical professionals to avoid serious complications like refeeding syndrome.
Fortify Your Food: Enhance meals and snacks by adding calorie-dense and protein-rich ingredients like butter, cream, and powdered milk.
Eat Frequently: Consuming smaller, more frequent meals and snacks can be easier for those with a reduced appetite.
Consider Supplements: Oral nutritional supplements (ONS) can help bridge the gap and provide necessary nutrients when diet alone is insufficient.
Address Underlying Issues: Treat any underlying medical conditions, such as swallowing difficulties or dental problems, that contribute to poor nutrition.
Monitor Progress: Regular follow-up appointments with a healthcare provider are essential to track recovery and adjust the plan as needed.

Understanding Malnutrition and Its Effects

Malnutrition isn't just about being underweight; it's a condition that arises when your diet lacks the necessary nutrients for your body to function correctly. It can be caused by inadequate food intake, poor absorption due to medical conditions, or excessive demand for nutrients, such as during illness or growth. The effects can be wide-ranging and severe, impacting everything from your immune system to your muscle strength.

Common Symptoms of Malnutrition

Unintentional weight loss: A significant, unexplained drop in body weight over a short period.
Fatigue and weakness: Feeling tired all the time and experiencing reduced strength.
Weakened immune system: Getting sick frequently and taking a long time to recover.
Poor concentration: Difficulty focusing or staying alert.
Skin and hair changes: Dry skin, easily bruising, and hair loss.
Low mood: Feelings of sadness, irritability, or apathy.

The First Step: Consulting a Healthcare Professional

The most important step in how to get out of being malnourished is seeking medical advice. A doctor can accurately diagnose the condition, determine its severity, and identify any underlying causes. For mild cases, you might receive dietary advice to follow at home. For more severe cases, a hospital stay or close supervision by a dietitian might be necessary. Your healthcare team will monitor your progress and ensure you are gaining weight safely and effectively.

Refeeding: A Safe Approach to Recovery

For severely malnourished individuals, the initial phase of recovery, known as refeeding, must be carefully managed to avoid refeeding syndrome. This is a potentially fatal shift in fluids and electrolytes that occurs when the body, adapted to a starved state, receives sudden and excessive nutrients. Under medical supervision, the refeeding process is started with small, frequent feeds of low-osmolality and low-lactose formulas, with a gradual increase over several days.

Dietary Strategies for Recovery

Once refeeding is initiated safely or for those with less severe malnutrition, focusing on a nutrient-dense diet is key. Instead of restrictive diets, the goal is to maximize calorie and protein intake with each bite.

Nutrient-Maximizing Food Tips

Eat little and often: Aim for 3 small meals and 2-3 nutritious snacks daily, especially if you have a small appetite.
Fortify your foods: Add extra calories and protein to everyday meals. For example, add butter, cream, or cheese to mashed potatoes, soups, and vegetables.
Choose full-fat options: Opt for full-fat milk, yoghurt, and dairy products over low-fat or semi-skimmed versions.
High-protein snacks: Include options like peanut butter on toast, Greek yogurt with nuts, or cheese and crackers.
Milky drinks: Use fortified milk with added milk powder for drinks like hot chocolate or milkshakes.

The Role of Nutritional Supplements

In addition to dietary changes, oral nutritional supplements (ONS) can play a vital role, especially when a person struggles to meet their nutritional needs through food alone. These are typically liquid or powdered formulas packed with calories, protein, vitamins, and minerals.

Comparison Table: Food Fortification vs. Oral Nutritional Supplements


Feature	Food Fortification	Oral Nutritional Supplements (ONS)
Application	Adding high-calorie, high-protein ingredients to standard meals.	Taking specialized liquid or powdered formulas in addition to meals.
Control	Offers more control and can cater to personal tastes and preferences.	Prescribed by a healthcare professional; variety is available (e.g., milk, juice, pudding).
Nutrient Density	Increases the caloric and protein density of a meal.	Highly concentrated with a full range of vitamins and minerals.
Best for	Individuals with some appetite who want to boost nutrient intake naturally.	Those with poor appetite, dysphagia, or specific, high nutritional needs.

Overcoming Barriers to Recovery

Several factors can hinder recovery from malnutrition, such as a poor appetite, difficulty eating, or underlying health issues. Addressing these is crucial for long-term success. Simple strategies like making food more appealing, eating in a social setting, and light exercise to stimulate appetite can be effective. For individuals with swallowing problems, a speech pathologist can offer guidance.

Monitoring Progress and Maintaining Health

Recovery is a gradual process that requires consistent monitoring and follow-up. Regular appointments with your doctor or dietitian will track weight gain, nutrient levels, and overall health. Once you have reached a healthy weight and nutritional status, the focus shifts to maintaining a balanced diet to prevent future recurrence. Making healthy eating a sustained lifestyle change is the best defense against malnutrition.

Conclusion

Getting out of being malnourished involves a holistic approach that begins with professional medical assessment. For those with mild cases, dietary adjustments like increasing calorie and protein intake through fortified foods can be effective. In more severe situations, carefully managed refeeding and nutritional supplements are critical under a healthcare team's supervision. By addressing underlying issues, embracing a nutrient-dense diet, and committing to regular monitoring, it is possible to recover and maintain long-term health and well-being. A dietitian can be an invaluable partner in creating a personalized recovery plan.

Frequently Asked Questions

Malnutrition is poor nutrition that can be caused by a deficiency or excess of nutrients, or an inability to use them properly. Being underweight is a result of insufficient calorie intake, but a person can also be overweight or of normal weight and still be malnourished due to specific vitamin or mineral deficiencies.

Not necessarily. While increasing food intake is vital, simply eating more isn't enough, especially in severe cases. The body needs specific nutrients in the right balance, and medical supervision may be required to safely re-introduce food, prevent refeeding syndrome, and address specific deficiencies.

Excellent options include full-fat dairy products like milk, cheese, and Greek yogurt, nuts and seeds, nut butters, eggs, and oily fish. For extra calories, you can add butter or cream to soups and potatoes.

Refeeding syndrome is a potentially fatal shift in fluids and electrolytes that can occur in malnourished patients receiving artificial or excessive refeeding. During starvation, the body’s metabolism slows down. When feeding resumes too quickly, it can cause dangerous imbalances in electrolytes like potassium, magnesium, and phosphate.

Recovery time varies greatly depending on the severity and underlying causes of the malnutrition. For some, it may take a few weeks of dietary changes and supplements, while severe cases may require weeks or months of supervised treatment.

If you have a poor appetite, try eating smaller, more frequent meals throughout the day. Focus on high-calorie, nutrient-dense snacks and consider using fortified foods. In some cases, a doctor may recommend oral nutritional supplements.

A registered dietitian is a key partner in malnutrition recovery. They can perform a comprehensive nutritional assessment and create a tailored diet plan to ensure you get the right balance of nutrients, calories, and fluids for your specific needs.