The Best Thing to Eat When You Don't Feel Like Eating

October 26, 2025 •

4 min read

According to the Cleveland Clinic, a loss of appetite can occur for various reasons, such as a side effect of medication or a temporary illness. When you don't feel like eating, it's still crucial to consume nourishing foods to maintain your energy and aid recovery. The best thing to eat when you don't feel like eating is often a liquid, nutrient-dense option like a smoothie or soup, as it requires minimal effort to consume and is gentle on the stomach.

Quick Summary

When your appetite is low, focusing on easy-to-digest, nutrient-rich foods is key for maintaining energy. Smoothies, soft fruits, simple soups, and fortified dairy products are excellent choices. Consuming small, frequent portions throughout the day can also be beneficial.

Key Points

Start small: Opt for smaller, more frequent meals or snacks rather than large, overwhelming portions.
Choose liquid nutrition: Smoothies, milkshakes, and protein shakes are easy to consume and can be packed with nutrients and calories.
Go for bland, soft foods: Bananas, rice, applesauce, toast (the BRAT diet), scrambled eggs, and oatmeal are gentle on the stomach.
Prioritize protein: Aim to include high-protein sources like Greek yogurt, eggs, or nut butter, as protein helps maintain strength and recovery.
Stay hydrated between meals: Drink water or nourishing liquids separately from meals to avoid feeling too full to eat.
Avoid strong smells: If food odors are off-putting, choose cold or room-temperature options instead of hot, aromatic dishes.
Make it appealing: Serving food on a smaller plate and making it visually attractive can make eating feel less daunting.

Why Appetite Drops and What Your Body Needs

A loss of appetite, also known as anorexia, can be a temporary response to stress, illness, or fatigue. Your body produces inflammatory chemicals that can suppress the brain's hunger signals when sick. During these times, fueling your body is vital, but the thought of a heavy meal can be overwhelming. The goal is to provide your body with energy (calories), protein, vitamins, and minerals without causing digestive distress. Liquid or soft, bland foods often work best because they are easier to digest and require less effort to prepare and consume.

The Power of Nutritious, Easy-to-Eat Foods

When you don't feel like eating, making every mouthful count is essential. Instead of a large, daunting plate, focus on small, frequent portions of nutrient-packed foods. This 'little and often' approach helps keep your energy levels stable without overwhelming your system.

Smoothies and Shakes

Nutrient-rich drinks are one of the best things to consume when your appetite is low. They are easy to prepare and digest, allowing you to pack essential calories and protein into a small, convenient format. Consider these options:

Protein-Packed Smoothie: Blend bananas, a scoop of protein powder, a spoonful of nut butter, and whole milk or yogurt for a creamy, high-calorie treat.
Mango Milkshake: A simple and delicious option made with mango pulp, full-fat milk, and Greek yogurt.
Fruit Smoothie: Combine berries, banana, and a hydrating liquid like coconut water or milk for a lighter version.

Soups and Broths

Broth-based soups are another excellent choice for staying hydrated while getting nutrients. They are comforting and gentle on the stomach. Try:

Clear Chicken or Vegetable Broth: Great for rehydration and electrolytes.
Creamy Vegetable Soup: A pureed soup with added cream or grated cheese can boost calories.
Miso Soup: A light, savory option, possibly with some soft tofu for added protein.

Soft and Bland Foods

Bland foods with less aroma are often more palatable when feeling queasy. Many people turn to the BRAT diet components—bananas, rice, applesauce, and toast—for a reason: they are simple and easy to digest.

Eggs: Scrambled or poached eggs are a fantastic source of protein and essential vitamins.
Toast: Simple white toast with a thin layer of butter or jam is a classic for a low appetite.
Oatmeal: A warm bowl of oatmeal with milk, honey, and some soft fruit is comforting and provides fiber.
Yogurt: Full-fat or Greek yogurt can provide protein, calcium, and probiotics for gut health.

Comparison of Easy-to-Eat Foods


Food Item	Primary Benefit	Ease of Preparation	Digestion Comfort	Best For...
Smoothie	High in calories & protein	Very fast	High	Quick, nutrient-dense intake
Scrambled Eggs	High-quality protein	Fast	High	A savory, protein boost
Clear Broth	Hydration & electrolytes	Fast	Very High	Rehydrating and settling the stomach
Applesauce	Carbs & soluble fiber	Pre-made or fast	High	Gentle carb source
Oatmeal	Fiber & sustained energy	Moderate	High	A warm, comforting meal

Expert Tips for Managing a Poor Appetite

Beyond choosing the right foods, incorporating simple strategies can make eating easier and more appealing. Healthcare professionals often advise the following:

Eat on a schedule, not by hunger: Don't wait until you feel hungry. Set a timer to eat small snacks every few hours to prevent an empty stomach, which can worsen nausea.
Make it look appealing: A small, attractively presented portion can be less intimidating than a large, full plate.
Avoid strong smells: For some, the smell of hot food can be off-putting. Opt for cold or room-temperature foods like sandwiches, cold pasta, or chilled fruit.
Focus on nourishing drinks: Drinking liquids with meals can make you feel full too quickly. Sip nutritious beverages like fortified milkshakes or smoothies between meals to boost calories and hydration.
Ask for help: If cooking feels overwhelming, accept help from friends or family, or keep ready-made meals and snacks on hand.

Conclusion: Listen to Your Body, But Keep It Fueled

When you don't feel like eating, the key is to prioritize nourishment in the easiest, most palatable way possible. The best things to eat are simple, high-calorie, and high-protein foods that require minimal effort, such as smoothies, soft eggs, and simple soups. Starting with small, frequent portions can prevent overwhelm and ensure your body gets the energy and nutrients it needs to recover. By focusing on nutrient density and mindful consumption, you can navigate a low appetite and support your body's wellness, even when the thought of food is unappealing.

For more information on specific health conditions related to appetite loss, consult a healthcare professional. For broader information on general health and nutrition, the National Institutes of Health (NIH) website is a reliable source: National Institutes of Health.

Frequently Asked Questions

When feeling nauseous, it's best to eat bland, easy-to-digest foods that lack strong odors. Crackers, plain toast, broth-based soups, and bananas are good options.

Yes, smoothies are an excellent choice for a low appetite. They are easy to drink and can be loaded with nutrient-dense ingredients like protein powder, nut butter, and fruits to provide essential calories and vitamins.

You can increase calorie and protein intake by 'fortifying' your foods. Add butter, cream, cheese, or milk powder to mashed potatoes, soups, and cereals. Use full-fat dairy products instead of low-fat versions.

It is better to eat small, frequent meals and snacks when you have a poor appetite. This approach prevents the stomach from becoming too full and keeps energy levels more stable throughout the day.

You should avoid very sweet, spicy, fatty, or fried foods, as these can aggravate an upset stomach. Also, avoid low-fat or diet products, as they often lack the calories and nutrients your body needs when its appetite is low.

Yes, staying hydrated is important, but drinking too much liquid with a meal can fill you up and prevent you from eating enough solid food. It's often best to sip on hydrating fluids between meals rather than with them.

Simple, low-effort food ideas include scrambled eggs, plain yogurt with fruit, toast with peanut butter, a protein shake, and fortified soup with crackers.