Eating for Recovery: Beyond Flavor
When a COVID-19 infection steals your sense of taste (ageusia) or smell (anosmia), eating can feel like a chore rather than a pleasure. The resulting lack of appetite can lead to poor nutritional intake, slowing down your recovery. The key is to shift your focus from taste to other sensory experiences and prioritize nutrient-dense foods to fuel your body's fight against the virus.
Prioritizing Texture and Temperature
When your taste buds are not functioning, the 'mouthfeel' of food becomes a primary motivator to eat. By incorporating a variety of textures and playing with temperature contrasts, you can make meals more interesting and satisfying.
- Varying Textures: Combine crunchy elements like nuts, seeds, or croutons with creamy foods such as yogurt, hummus, or soft cheese. Add chewy dried fruit or fibrous vegetables to your meals. Chewing slowly can also stimulate saliva and heighten remaining sensations.
- Temperature Contrasts: Serve warm dishes with a cool element to create a more engaging sensory experience. For example, add a dollop of cool sour cream to a warm baked potato or pair a warm savory dish with a cold side salad. Many people find that chilled or frozen foods, like yogurt, ice cream, or smoothies, are easier to manage and may not trigger distorted tastes as much as hot foods.
Harnessing Strong and Non-Taste Flavors
Even when the ability to perceive flavor is diminished, other sensory nerves can still detect certain strong or stimulating sensations. These non-taste triggers can make eating more palatable and even awaken dull taste buds.
- Pungent and Aromatic Ingredients: Incorporate strong, aromatic ingredients that you can still smell, even faintly. Spices like cinnamon, garlic, ginger, and pungent items like mustard or horseradish can add a powerful punch. While you shouldn't rely solely on these, they can make dishes more compelling.
- Acidic and Tart Flavors: Tart and sour foods can stimulate saliva production and help clear your palate. Squeezing fresh lemon, lime, or adding a splash of vinegar to your meals can be a very effective strategy. Try tart items like grapefruit, cranberry juice, or sour candies before eating to 'reset' your palate.
- Heat from Spices: The capsaicin in chili peppers activates nerve endings in your mouth, creating a sense of heat rather than flavor. This spiciness can offer a powerful sensory experience. Adding cayenne pepper or red pepper flakes to dishes can provide this sensation without relying on taste.
- Umami-Rich Foods: Umami, often described as a savory taste, can sometimes be detected even when other tastes are lost. Incorporate ingredients like aged cheeses (e.g., Parmigiano-Reggiano), fermented foods (miso, sauerkraut), mushrooms, and cooked tomatoes to add depth.
High-Energy and Protein Foods for Recovery
Infection puts a heavy demand on your body's energy and protein stores. A low appetite can quickly lead to weight and muscle loss, slowing down recovery. Focus on nutrient-dense foods to maximize your intake, even with smaller portions.
- Protein Power: Protein is vital for repairing tissues and supporting the immune system. Eggs, dairy (cheese, yogurt, milk), nuts and seeds, nut butters, and legumes (beans, lentils) are excellent choices. If red meat tastes metallic, opt for other protein sources.
- Fortified Foods and Drinks: For low appetite, consider fortifying your food. Adding skimmed milk powder to full-fat milk, soups, and porridge can boost calories and protein without changing texture or appearance much. Full-fat dairy, cream, butter, and cheese can also be added to meals.
- Liquid Calories: If chewing is too much effort, or if you simply can't face solid food, liquid calories are a great alternative. Smoothies with fruit, yogurt, nut butter, and oats are highly nutritious. Soups, milkshakes, and meal replacement drinks can also help maintain your energy intake.
Managing Specific Taste Changes
COVID-19 can cause various taste and smell distortions (parosmia and phantosmia) beyond simple loss, such as metallic, bitter, or repulsive tastes. Experimenting and using different tactics can help.
- For a Metallic Taste: This is a common complaint, particularly with meat. Try using plastic or wooden cutlery instead of metal. Acidic marinades with lemon juice or vinegar can also help counteract the metallic flavor in meats.
- If Food Tastes Repulsive: Identify specific trigger foods and avoid them temporarily. Many people report finding coffee, garlic, and onions particularly repulsive. Lean on bland foods like plain pasta, rice, and potatoes if necessary, and reintroduce other foods slowly.
Strategies for Mealtime Success
Beyond the food itself, simple mealtime strategies can make a big difference in ensuring adequate nutrition.
- Eat Little and Often: Aim for smaller, more frequent meals and snacks (every 1-2 hours) rather than three large ones. This can be less overwhelming and help keep your energy levels stable.
- Make it Visually Appealing: You eat with your eyes first. Use garnishes, vibrant colors from fresh fruits and vegetables, and attractive plating to make meals more enticing.
- Hydration: Staying well-hydrated is crucial for recovery. Ensure a steady intake of water, broth, or nourishing fluids throughout the day.
| Strategy | What it Helps With | Food Examples |
|---|---|---|
| Focus on Texture | Lack of flavor stimulation, poor appetite | Crunchy nuts, soft cheese, crispy toast, chewy dried fruit |
| Vary Temperature | Taste distortion, loss of smell | Cool yogurt on warm oatmeal, frozen fruit in a smoothie, chilled soup |
| Use Strong Flavors | Heightened sense of sour/spicy, dulled taste | Lemon juice, vinegar, ginger, chili, strong herbs |
| Go for Umami | Poor appetite, lack of savory depth | Miso, aged cheese, toasted nuts, mushrooms |
| Enrich Meals | Low energy, potential weight loss | Adding cheese, butter, or skimmed milk powder to soups, sauces, and drinks |
Conclusion
Losing your sense of taste to COVID-19 is a frustrating and challenging symptom, but it doesn't have to sabotage your recovery. By strategically focusing on the other aspects of your eating experience—texture, temperature, and strong non-taste flavors—you can maintain adequate nutrition and support your body's healing process. Be patient with yourself, experiment to find what works, and remember that taste and smell often return over time. For persistent or distressing issues, consult with a healthcare professional or a registered dietitian. You can find more helpful nutritional resources and recipes from organizations like the Monell Chemical Senses Center.
