What is Best to Eat When You Have No Appetite?

January 11, 2026 •

4 min read

According to a 2017 study published in the National Library of Medicine, changes in appetite are a common side effect of many illnesses and psychological conditions. When you have no appetite, it can be a challenge to get the nutrients your body needs to recover and stay strong. This guide explores the best types of foods to reach for when hunger is absent.

Quick Summary

This article outlines a variety of nutritious, easy-to-eat food options and practical strategies for managing a poor appetite. It covers liquid nourishment, comfort foods, and meal-planning tactics to help ensure your body receives essential nutrients even when you don't feel like eating.

Key Points

Small, Frequent Meals: Eat small portions or snacks every few hours instead of large, overwhelming meals.
Liquid Nutrition: Opt for nutrient-dense smoothies, soups, and fortified milk when solid food is unappealing.
Easy-to-Digest Foods: Choose soft, low-fiber foods like eggs, yogurt, and toast, which are gentle on the stomach.
Prioritize Calories and Protein: Focus on nutrient-dense options to maximize the nutritional value of every bite, supporting recovery and energy.
Stay Hydrated Separately: Drink fluids between meals, rather than with them, to avoid feeling full too quickly.
Leverage Favorite Foods: Lean into comfort foods you genuinely enjoy to make eating more appealing.
Plan Ahead: Keep easy-to-eat snacks and meals on hand to minimize the effort of preparing food.

Why Eating is Still Important

Even with a poor or non-existent appetite, eating is essential for maintaining your energy levels and supporting your body's healing processes. When you're ill, your body uses a lot of energy to fight off infection or recover from treatment. Not eating can delay recovery and lead to fatigue and lethargy. The key is to prioritize nutrient-dense options that are gentle on your system and require minimal effort to prepare and consume.

Prioritizing Nutritious and Palatable Foods

When a large meal seems overwhelming, focusing on small, frequent portions of easily digestible foods can make all the difference. Liquid calories and nutrient-rich snacks are often the most effective options.

Liquid Nutrition

Consuming liquid foods is an excellent strategy when solid meals are unappealing, as they are easier to consume and digest.

Smoothies: A nutrient-dense smoothie can be an easy way to pack in calories, protein, and vitamins. Combine fruit (like bananas or berries), full-fat yogurt, milk, and a spoonful of nut butter or protein powder for a filling beverage.
Soups and Broths: Broth-based soups are hydrating and can be made hearty with the addition of vegetables, small pasta, or shredded chicken. Cream-based soups also provide extra calories.
Fortified Milk and Drinks: For a significant calorie and protein boost, you can fortify milk by mixing in skimmed milk powder. This can be used in milkshakes, coffee, or hot chocolate.

Soft and Easy-to-Digest Snacks

When you can manage some solids, opt for soft, low-fiber foods that won't overwhelm your stomach.

Yogurt and Dairy: Full-fat or Greek yogurt is a great source of protein and probiotics, which can support gut health. Add berries or a drizzle of honey for a touch of flavor.
Eggs: Scrambled or boiled eggs are a versatile, nutrient-dense option that is easy on the digestive system.
Toast with Toppings: Simple toast can be made more nourishing with toppings like avocado, nut butter, or cream cheese.

Comfort Foods

Sometimes, the psychological comfort of familiar foods can make them more appealing, even with a low appetite.

Oatmeal: Warm, comforting oatmeal can be made with milk instead of water for extra calories. Add nut butter, honey, or fruit for flavor.
Baked Potato: A simple baked potato with butter, sour cream, and cheese provides a satisfying and easy-to-digest meal.
Plain Pasta: Pasta with a little butter and parmesan cheese is another simple, palatable option that offers carbohydrates for energy.

Practical Strategies for Encouraging Eating

Beyond food choice, how you approach eating can significantly impact your intake.

Eat Small, Frequent Meals

Instead of aiming for three large meals, try eating six smaller meals or snacks throughout the day. This reduces the feeling of being overwhelmed and ensures a more consistent nutrient intake.

Time Your Meals Strategically

Pay attention to when your appetite is at its peak. This might be in the morning after a long period without food. Plan your largest meal or snack for that time of day to maximize your intake.

Hydrate Between Meals

Drinking too many fluids with a meal can make you feel full too quickly. Instead, sip on water, herbal tea, or nourishing drinks between your eating times to stay hydrated without compromising your appetite.

Prepare in Advance

Keep a variety of ready-to-eat foods on hand. Having nourishing snacks like pre-cut fruit, cheese, or frozen meals readily available reduces the mental and physical effort required to eat, which can be a barrier when you feel unwell.

Comparing Food Choices for Low Appetite


Food Type	Pros	Cons	Best For
Smoothies & Shakes	Quick; nutrient-dense; hydrating; easy to digest.	Can be high in sugar; may not feel like a substantial meal.	Quick calorie and protein boost; those who can't tolerate solids.
Soups & Broths	Hydrating; can be very comforting; easy to fortify with cream or protein.	Plain broths are low-calorie; can fill you up quickly.	Hydration; warmth; gentle digestion.
Toast & Crackers	Simple, easy to prepare; bland versions are gentle on the stomach.	Can be low in nutrients; toppings are key for a balanced meal.	Stomach sensitivity; quick, simple energy.
Yogurt & Dairy	Good source of protein, calcium, and probiotics; easy to mix with toppings.	Can cause digestive issues for those with lactose intolerance.	Gut health; protein intake.
Eggs	High in protein and nutrients; versatile and easy to cook.	Some find the smell or texture unappealing when sick.	High-quality protein source.

How to Overcome Food Aversion

For some, a loss of appetite comes with food aversion. This can be caused by the illness itself, medication side effects, or a general sensitivity to certain smells and textures. Trying different flavors and temperatures can help. Cold foods like smoothies, ice cream, or yogurt may be more palatable as they have less aroma. Conversely, for some, the warmth of soup is more comforting. Experiment to see what works for you. Remember that prioritizing favorite foods can also be an effective way to encourage intake. The goal is not perfection, but providing your body with the fuel it needs to feel better.

Conclusion

When you have no appetite, the most important thing is to listen to your body while finding ways to ensure it receives essential nourishment. By focusing on nutrient-dense liquids, soft and easy-to-digest foods, and strategic eating habits like small, frequent meals, you can navigate this challenge. Remember to prioritize foods you enjoy and manage your hydration. If your appetite loss is prolonged or accompanied by significant weight loss, it's always best to consult a healthcare professional to rule out any underlying issues. A little planning can make a significant difference on your road to recovery and overall wellness.

For more detailed information on maximizing nutrition when your appetite is low, consider exploring resources from health organizations. For example, the Royal Brompton & Harefield hospitals provide a comprehensive guide on making eating easier for those with poor appetite.

Frequently Asked Questions

When you feel sick and have no appetite, the best things to eat are often bland and easily digestible, such as broth-based soups, toast, crackers, smoothies, and scrambled eggs. Focus on hydration and getting some calories and nutrients in small, frequent servings.

If you have no appetite for a week, focus on a rotation of nutrient-dense liquids and soft foods. Think smoothies with added protein, creamy soups, Greek yogurt, oatmeal, and scrambled eggs. Ensure you are getting enough fluids and consider fortified drinks to boost calorie and nutrient intake.

Instead of forcing large meals, try eating by the clock, such as a small snack every two hours. Serve food on a small plate to make the portion less intimidating. Focus on favorite foods and textures. Cold foods can sometimes be more palatable due to less aroma.

Not necessarily. A lack of appetite can be a natural response to illness, as your body focuses energy elsewhere. While your body isn't processing food efficiently, it's not the same as starvation. However, prolonged appetite loss can lead to weight loss and malnutrition, so it's important to seek advice if it continues.

Yes, bananas are a great option when you have no appetite. They are soft, easy to digest, and provide a good source of carbohydrates and potassium. They are also excellent for smoothies to add sweetness and thickness.

This sensation can be caused by various factors, including stress, illness, medication side effects, or simply the digestive system being sensitive. Eating smaller, frequent meals and focusing on liquid nutrition can help manage this feeling.

Cream-based soups or broth-based soups with added protein (like shredded chicken or lentils) are often best. They are hydrating and can be made calorie-dense without feeling heavy. Avoid overly spicy or greasy versions.