How to get your appetite back after not eating? A comprehensive nutrition diet guide

October 12, 2025 •

4 min read

According to a systematic review published in the journal Appetite, various factors can lead to a suppressed appetite, from short-term illnesses to long-term health conditions. If you've been struggling with how to get your appetite back after not eating for a while, it's crucial to understand the underlying causes and adopt a strategic approach to reintroducing food. This guide offers practical advice on reigniting your hunger cues and nourishing your body back to health.

Quick Summary

A lack of appetite can be caused by illness, stress, or other factors, and the key to regaining it is a gradual, strategic approach. This involves eating small, frequent, nutrient-dense meals, choosing palatable and flavorful foods, incorporating nourishing drinks, and leveraging gentle exercise to stimulate hunger naturally.

Key Points

Start with small, frequent meals: Instead of overwhelming yourself with large plates, aim for five to six small, nutrient-dense meals or snacks throughout the day to reintroduce food gradually.
Choose calorie-dense foods: Maximize your nutritional intake by choosing foods high in calories, protein, and healthy fats, such as fortified milk, smoothies, and eggs.
Fortify your meals: Boost the calorie and protein content of your food by adding ingredients like powdered milk, cheese, or butter to soups, mashed potatoes, and other dishes.
Use flavor to your advantage: Enhance the aroma and taste of your meals with herbs and spices like ginger, fennel, and rosemary to make them more appealing and stimulate your appetite.
Incorporate light exercise: Gentle physical activity, such as a short walk before meals, can help boost your metabolism and trigger your body's natural hunger cues.
Stay hydrated between meals: Drink nourishing beverages like fortified milkshakes and smoothies between meals, but avoid drinking large amounts of water immediately before eating, as this can make you feel full.
Establish a routine: Create a consistent meal schedule and set reminders to help retrain your body to expect food at regular intervals, even if you don't feel hungry initially.

A suppressed appetite can result from a wide range of factors, including acute illnesses, chronic conditions, medication side effects, or psychological distress like stress and anxiety. The good news is that by adopting a thoughtful, patient strategy, you can retrain your body to expect and enjoy food again.

The Importance of Starting Small

One of the most common mistakes people make is trying to force themselves to eat large meals right away. This can be overwhelming and further deter your appetite. Instead, focus on small, frequent meals or snacks every two to three hours. This approach is easier on the digestive system and helps retrain your body's hunger signals without causing discomfort. Starting with bland, easily digestible foods can also prevent an upset stomach during the initial stages.

Prioritize Nutrient-Dense Foods

While high-calorie junk foods might seem appealing, they often lack the essential nutrients your body needs to recover. Opt for nutrient-dense options to get the most out of every bite. Fortifying your meals is an excellent way to add extra calories and protein without increasing portion size.

Here are some examples of nutrient-dense options:

Fortified Milk: Whisk skimmed milk powder into full-fat milk to create a high-calorie, high-protein drink.
Smoothies and Shakes: Blend fruits, vegetables, full-fat yogurt, and a scoop of protein powder for a convenient, nutrient-packed meal replacement.
Soups: Choose 'cream of' soups and fortify them with cream, cheese, or cooked meats for added calories and protein.
Eggs: A versatile, protein-rich food that can be scrambled with butter or cheese for extra calories.
Avocado: High in healthy fats and can be added to toast, salads, or smoothies.

Leverage Flavor and Aroma

Our senses of smell and taste play a huge role in stimulating appetite. Bland food can be unappealing, but adding herbs and spices can make meals more exciting and enticing.

Appetite-enhancing herbs: Incorporate spices like ginger, fennel, rosemary, and turmeric into your cooking. Ginger, in particular, is known for its ability to stimulate digestion.
Make it pretty: The visual appeal of food can also help. Arrange your food attractively on a smaller plate to make the portion size less intimidating.

Incorporate Gentle Exercise

Light physical activity, such as a short walk before a meal, can stimulate your appetite. Exercise burns calories and can boost your metabolism, encouraging your body's natural hunger signals to kick in. Avoid strenuous workouts, which can be overwhelming, and focus on gentle, invigorating activities.

A Strategic Approach to Regaining Appetite


Strategy	Initial Phase (Poor Appetite)	Recovery Phase (Improving Appetite)
Meal Frequency	Eat small meals or snacks every 2-3 hours.	Gradually increase portion sizes or add more ingredients to your meals.
Meal Type	Focus on nourishing drinks like fortified milk, smoothies, and creamy soups.	Transition to more solid, textured foods like toast with toppings, baked potatoes, and casseroles.
Flavoring	Use mild, aromatic herbs and spices. Emphasize bland, easy-to-digest foods if feeling nauseous.	Experiment with a wider variety of flavors and seasonings to find what you enjoy.
Environment	Eat in a relaxing, calm environment. Avoid distractions and make mealtime peaceful.	Consider eating with friends or family to make mealtime a social, enjoyable experience.
Supplementation	May require oral nutritional supplements if advised by a healthcare provider.	Continue focusing on whole foods, with supplements used only as needed.

The Importance of Hydration and Routine

Staying hydrated is crucial, but avoid drinking large quantities of fluids right before or during meals, as this can make you feel full. Instead, sip on nourishing drinks like fortified milkshakes or fruit juices between meals. Establishing a consistent eating routine, even if you're not hungry, can help regulate your body's internal clock and retrain your hunger cues over time. Setting reminders on your phone can help you remember to eat regularly.

Addressing the Psychological Factor

Stress and anxiety are common culprits behind a loss of appetite. If mental health is a contributing factor, incorporating stress management techniques like meditation, breathing exercises, or gentle activity can be beneficial. Focusing on mindful eating—savoring the flavor, aroma, and texture of your food—can help reconnect you with the enjoyment of eating.

Conclusion

Regaining your appetite is a gradual process that requires patience and a strategic approach. By focusing on small, frequent, and nutrient-dense meals, incorporating flavorful foods and gentle exercise, and managing psychological factors like stress, you can successfully retrain your body's hunger signals. Listen to your body and consult a healthcare professional if your appetite loss is persistent or accompanied by other concerning symptoms. With a little effort and consistency, you can get back to enjoying food and nourishing your body back to health.

Frequently Asked Questions

There is no single 'fastest' way, as it depends on the underlying cause. However, starting with small, frequent, nutrient-dense meals or nourishing drinks like smoothies is an effective strategy to gradually retrain your hunger signals.

When you don't eat for an extended period, your body's hunger hormones, like ghrelin, become imbalanced. This, along with potential underlying issues like stress, illness, or medication side effects, can cause a loss of appetite.

You shouldn't force large meals, as this can lead to discomfort. Instead, focus on small, palatable, nutrient-dense snacks or liquids. Forcing yourself to eat excessively might make you feel worse, especially if nausea is present.

Yes, foods with healthy fats, lean proteins, and complex carbohydrates can be beneficial. Examples include eggs, avocados, yogurt, nuts, and fortified soups. Adding herbs like ginger and fennel can also be effective.

Make your food more appealing by enhancing its flavor and visual presentation. Use aromatic herbs and spices, serve food on a smaller plate, and include a variety of colors to make it more enticing.

Yes, gentle exercise, such as a short walk before a meal, can stimulate your appetite by boosting your metabolism and encouraging your body's hunger signals.

You should see a doctor if your loss of appetite is prolonged (more than a week), results in unexplained weight loss, or is accompanied by other symptoms like fever, fatigue, or persistent nausea.