What Foods Are Best for Restoring Appetite? A Guide to Recovery

December 2, 2025 •

4 min read

According to a 2022 survey, a significant number of people experience a temporary loss of appetite during illness, which can hinder recovery. Finding what foods are best for restoring appetite is a key step toward regaining strength and proper nutrition, focusing on easily digestible, nutrient-rich options.

Quick Summary

This guide provides practical strategies and food recommendations to help restore a diminished appetite. It emphasizes small, frequent meals, nutrient-rich and hydrating foods, and simple techniques to make eating more appealing. The content focuses on gentle yet effective dietary choices for recovery.

Key Points

Start Small and Often: Instead of large, overwhelming meals, opt for 5-6 small, frequent snacks or meals throughout the day to make eating more manageable and provide a steady supply of nutrients.
Embrace Liquid Nutrition: When solid foods are unappealing, nutrient-dense liquids like smoothies, soups, and fortified milk offer an easy way to get essential calories and hydration.
Choose Easy-to-Digest Foods: Stick to bland, low-fiber options like toast, rice, and eggs, which provide energy without irritating a sensitive stomach during recovery.
Use Herbs and Spices: Aromatic flavors from herbs like ginger, cinnamon, and peppermint can stimulate the senses and help trigger a desire to eat, especially when taste is diminished.
Maximize Calories: Make every bite count by adding healthy fats and protein sources like nut butters, avocados, and full-fat dairy to your meals and snacks.
Mindful Presentation: Make meals visually appealing with different colors and textures, and consider a social setting to make eating a more positive and less daunting experience.

Understanding Why Your Appetite Might Be Low

A decreased appetite can stem from various factors, including illness, stress, medication side effects, or recovery from surgery. When your body is in a state of repair, it often prioritizes other functions, leading to a reduced desire for food. The goal of eating during this time is not necessarily to consume large meals but to provide your body with the consistent, nutrient-dense fuel it needs to heal. This often means focusing on small, frequent meals and liquids rather than feeling pressured to eat three large portions.

The Best Foods and Strategies for Recovery

Restoring your appetite is a gradual process that can be supported by focusing on specific types of foods and eating habits. The key is to choose items that are both gentle on the stomach and packed with energy and nutrients to make every bite count.

Nutrient-Dense, Easy-to-Digest Foods

Broth-Based Soups: A classic for a reason, broth-based soups offer hydration, warmth, and easy-to-digest nutrients. They are also a great way to incorporate small amounts of protein and vegetables without feeling overwhelmed.
Smoothies and Shakes: Liquid calories are often easier to consume when solid food is unappealing. Blend together fruits, yogurt, nut butter, and a handful of greens for a nutrient-packed meal replacement or snack.
Eggs: Poached or scrambled eggs are soft, high in protein, and easy on the digestive system. Protein is crucial for rebuilding tissues and regaining strength.
Yogurt and Cottage Cheese: These provide excellent sources of protein and probiotics, which support gut health that may have been compromised during illness. Choose full-fat versions to maximize calorie intake.
Avocado: Rich in healthy fats and calories, avocado can be easily added to toast, smoothies, or salads for a nutritious boost.
Soft Grains: Simple carbohydrates like white rice, oatmeal, and toast are bland and easy to digest, providing necessary energy without straining the system.

Making Food More Appealing

Sometimes, the issue isn't what you're eating, but how it's presented. Here are some simple tricks to make food more enticing:

Use Aromatic Herbs and Spices: Smell is a powerful appetite stimulant. Incorporating herbs like ginger, mint, cinnamon, and coriander can make food more flavorful and appealing. Ginger, in particular, is well-known for its anti-nausea effects.
Serve Smaller Portions: Large plates of food can be overwhelming. Using smaller plates or bowls can make meals feel more manageable and less intimidating.
Focus on Visual Appeal: Colorful foods, fresh garnishes, and intentional plating can make a meal more attractive. "You eat with your eyes first," as the saying goes, and visual cues can help trigger a desire to eat.
Eat with Others: Mealtimes can be a social and enjoyable event, which can distract from the disinterest in food. Sharing a meal with family or friends can encourage you to eat more.

Strategies Beyond the Plate

Drink Calories: If you can't eat, drink. Nutrient-dense beverages like milkshakes, smoothies, and fortified milk provide calories and protein without requiring much chewing.
Exercise Gently: Gentle physical activity, like a short walk, can stimulate your metabolism and naturally increase your appetite.
Snack Regularly: Instead of waiting for traditional mealtimes, keep healthy, high-calorie snacks readily available. This allows you to eat whenever you feel a slight craving.
Don't Fear Fats and Sugars (Temporarily): While normally discouraged, using full-fat dairy, extra butter, or even a bit of honey can significantly boost calories when appetite is poor.

Comparison of Appetite-Boosting Foods


Food Type	Best For	Key Nutritional Benefits	Considerations
Broth-Based Soups	Post-illness recovery, hydration	Electrolytes, hydration, easy to digest	May need fortification for high calories
Smoothies	Convenient, high-calorie intake	Vitamins, minerals, protein, healthy fats	Can be customized easily with preferred ingredients
Scrambled Eggs	High-protein, gentle meal	High-quality protein, essential amino acids	Cooked without excessive oil; easy to chew
Full-Fat Yogurt	Probiotics, gut health	Protein, probiotics, calories	Choose full-fat versions for maximum energy
Ginger	Nausea, flavor enhancement	Anti-nausea properties, digestion aid	Can be used in teas or meals
White Rice/Toast	Bland, easy-to-digest carbs	Energy, soft texture	Low fiber; pair with protein for a balanced meal

Conclusion

Restoring a lost appetite requires a gentle and strategic approach. By focusing on smaller, more frequent meals, and choosing nutrient-dense and easy-to-digest foods, you can provide your body with the fuel it needs for recovery without feeling overwhelmed. Utilizing liquid nutrition, aromatic flavors, and gentle exercise can further support this process. If your poor appetite persists for an extended period, it is important to consult with a healthcare provider to rule out any underlying issues. Prioritizing self-care and nourishing your body with patience will pave the way for a full return to health and a renewed enjoyment of food.

Remember: While a reduced appetite is a common symptom of illness or stress, consistently ignoring your body's nutritional needs can slow recovery. Start with small, frequent, nutrient-rich meals, and remember that liquids count. Your appetite is likely to return with time and gentle care.

Mayo Clinic's Guide to Increasing Appetite

Frequently Asked Questions

During illness, your body's immune response can release chemicals that trigger inflammation and reduce your appetite. The body directs its energy toward fighting the infection rather than digesting food.

Simple, gentle meals are best. Try oatmeal with full-fat milk and honey, scrambled eggs with a little cheese, or a creamy vegetable soup. Soft, comforting foods are often easier to manage.

Yes, liquid meals are an excellent way to get calories and nutrients without feeling too full. Smoothies made with fruit, yogurt, and nut butter, or protein shakes, are ideal options.

Yes. Light physical activity, such as a short walk, can stimulate your metabolism and increase your hunger signals naturally. It can also help reduce stress, another factor that can suppress appetite.

Avoid overly spicy, greasy, or fatty foods that can upset a sensitive stomach. Strong-smelling foods can also be off-putting if you are dealing with nausea. Focus on bland, simple ingredients first.

It is much better to eat small, frequent meals or snacks every 2-3 hours. Large portions can feel overwhelming and lead to anxiety around food. Small, consistent intake is key to recovery.

You can add calorie-dense ingredients like butter or oil to cooked foods, sprinkle grated cheese on eggs or vegetables, or use full-fat dairy products in sauces and drinks.