What Should I Eat When I Don't Want to Eat Anything?

November 15, 2025 •

4 min read

According to a study published in the Journal of the American Medical Association, appetite loss is a common side effect of many medications and medical conditions. But whether due to stress, illness, or other factors, knowing what to eat when you don't want to eat anything is essential for maintaining your energy and health.

Quick Summary

Offers practical advice on consuming nourishing foods and drinks when your appetite is low. Focuses on easy-to-digest options like smoothies, soups, and plain dishes. Provides strategies for making eating more manageable, including eating small, frequent meals and staying hydrated.

Key Points

Start small: Instead of full meals, focus on consuming smaller, more frequent portions throughout the day to avoid feeling overwhelmed.
Prioritize liquids: Smoothies, soups, and broths are excellent ways to get calories and hydration when solid food is unappealing.
Stick to bland, gentle foods: Choose easy-to-digest foods like toast, crackers, white rice, and scrambled eggs to soothe a sensitive stomach.
Boost nutrition: Add protein powder, nut butters, or Greek yogurt to liquids and meals to increase nutrient density without adding volume.
Create a routine: Set reminders to eat to train your body to expect food and gradually improve your appetite over time.
Stay hydrated: Sip water and other clear fluids between meals, not with them, to prevent feeling full and bloated.
Minimize stress: Use prepared meals or ask for help from loved ones to reduce the mental fatigue associated with cooking and eating.

Experiencing a sudden or prolonged loss of appetite can be unsettling. The reasons can be varied, from common viral infections like the flu to stress, anxiety, or even hormonal fluctuations. The important thing is to give your body the fuel it needs, even if you don't feel hungry. The key is to focus on nutrient-dense foods that are easy to prepare, easy to digest, and offer a comforting texture or flavor.

Gentle, Easy-to-Digest Food Choices

When your appetite is low, your digestive system may also be sensitive. Opting for bland, mild, and soft foods can prevent further discomfort. Here are some of the best choices:

Soups and Broths

Broth-based soups are an excellent way to stay hydrated and get vital nutrients. Chicken noodle soup, in particular, is a classic comfort food that provides protein and carbohydrates in an easy-to-swallow form. You can also blend vegetable soups for a thicker, nutrient-packed consistency that is gentle on the stomach. For instance, a simple carrot and ginger soup can be both soothing and anti-inflammatory.

Smoothies and Shakes

Nutrient-dense liquids are a fantastic way to consume calories without the effort of chewing a full meal. You can customize smoothies to your liking, packing them with protein, healthy fats, and vitamins.

Protein-rich: Blend Greek yogurt, a scoop of protein powder, or nut butter with bananas and berries for a filling shake.
Hydrating: Mix spinach, a banana, and coconut water for a refreshing and hydrating boost.
Calorie-dense: Add oats, nuts, or avocado to your smoothie to increase the calorie count without adding too much volume.

Plain and Simple Carbs

When nothing else seems palatable, simple carbohydrates can provide quick energy. Foods like toast, crackers, and white rice are generally well-tolerated and easy to digest. To make them more nutritious, you can add a topping like avocado, a thin layer of nut butter, or some scrambled egg.

Making Meals More Manageable

Beyond selecting the right foods, you can adjust your eating habits to make consumption less of a chore.

Eat Small, Frequent Meals

Instead of overwhelming yourself with three large meals, try eating smaller, more frequent portions throughout the day. This approach can help you gradually increase your calorie intake without feeling full or nauseous. Setting an alarm to remind yourself to eat every few hours can also help train your body to expect food again.

Focus on Hydration

Drinking liquids between meals, rather than with them, can prevent you from feeling too full to eat solid food. Opt for water, herbal teas, or fruit juices to stay hydrated. For added electrolytes and flavor, sports drinks can be helpful.

Mindful Eating

Make your mealtime a more pleasant experience. Eating in a quiet, distraction-free space or even watching a favorite TV show can help. If possible, prepare food in advance or utilize convenient, prepared options to reduce the mental load of cooking.

Comparison Table: Best Food Choices for Low Appetite


Food Category	Examples	Benefits	How to Maximize Nutrition
Soups and Broths	Chicken noodle, vegetable broth, pureed soup	Hydrating, gentle on the stomach, soothing	Add protein sources like chicken, lentils, or blended beans.
Smoothies and Shakes	Fruit smoothies, protein shakes, meal replacement drinks	High calorie and nutrient density in liquid form, easy to consume	Include a variety of ingredients like yogurt, protein powder, and healthy fats.
Plain Carbohydrates	White rice, toast, crackers, oatmeal	Easy to digest, provides quick energy, familiar and comforting	Top with nut butter, avocado, or a scrambled egg for protein and fat.
Soft Protein	Scrambled eggs, Greek yogurt, cottage cheese, tofu	Muscle-building protein, nutrient-dense	Mix yogurt with fruit or honey; add eggs to toast.
Easy-to-Eat Fruits	Bananas, melons, cooked apples	High water content, vitamins, and fiber	Pair with a source of protein and fat, like nut butter or yogurt.

When to Seek Medical Advice

While a short-term loss of appetite is often not a cause for concern, if it persists for more than a few days, it's important to consult a healthcare provider. Unexplained weight loss, stomach pain, fever, or chronic fatigue coupled with a lack of appetite could signal an underlying issue that requires medical attention. For those with chronic illnesses, nutritional advice from a doctor or registered dietitian can be crucial to ensure adequate calorie and nutrient intake.

Conclusion

When you find yourself asking, "what should I eat when I don't want to eat anything?" remember to prioritize gentle, nutrient-dense options. Small, frequent meals of soft foods, combined with hydrating, calorie-rich drinks, can help you maintain your health and energy levels. By making smart, comforting choices and adjusting your eating patterns, you can successfully navigate periods of low appetite and ensure your body gets the fuel it needs to recover and thrive. For more information on managing a poor appetite, the University Hospitals Sussex NHS Foundation Trust offers excellent resources on their website.

Frequently Asked Questions

Broth-based soups like chicken noodle or blended vegetable soups are best. They are hydrating, gentle on the stomach, and can be customized with protein and other nutrients.

Yes, smoothies are an excellent choice. They are easy to consume and can be packed with nutrients from yogurt, fruits, vegetables, and protein powder to ensure you get essential calories and vitamins.

Easy-to-digest options include toast, crackers, white rice, eggs, and bananas. These simple foods are gentle on the digestive system and provide a source of energy.

Instead of forcing large meals, it's better to eat small, frequent portions. Forcing a large amount of food can lead to nausea. Focus on getting enough liquids and a few bites of nutrient-dense food throughout the day.

Nutrient-rich drinks like protein shakes, meal replacement drinks, and smoothies with ingredients like yogurt, oats, and nut butter can provide substantial calories and nutrition without feeling like a heavy meal.

You can try adding different flavors, colors, or textures to your food. Using fresh herbs or garnishes can make a dish more exciting. Eating with someone else or in a pleasant environment can also help.

While a temporary loss of appetite is normal, you should consult a doctor if it lasts for more than a few days, or is accompanied by unexpected weight loss, fever, pain, or other concerning symptoms.