What to eat and drink when loss of appetite?

November 24, 2025 •

4 min read

According to research, temporary loss of appetite is a common symptom of minor illnesses and stress. Knowing what to eat and drink when loss of appetite is a challenge is crucial for maintaining energy levels and preventing nutritional deficiencies. This guide offers practical strategies and food ideas to help you through periods of low hunger.

Quick Summary

When experiencing low hunger, focus on nutrient-dense foods, small frequent meals, and hydrating, high-calorie beverages. Choosing appealing and easy-to-digest options can prevent weight loss and maintain energy. Learn which specific foods and drinks to prioritize for optimal nourishment during periods of reduced appetite.

Key Points

Eat Small, Frequent Meals: Opt for several mini-meals or snacks throughout the day instead of three large, overwhelming ones to maintain steady energy levels.
Prioritize Nutrient-Dense Foods: Focus on calorie-rich options like fortified milk, eggs, full-fat dairy, avocados, and nut butters to get essential nutrients in smaller quantities.
Boost Calories with Drinks: Smoothies, milkshakes, and creamy soups are excellent for providing hydration and concentrated calories when solid food is difficult to eat.
Use Flavor Enhancers: Add spices like ginger or cumin, or flavorful toppings like cheese and herbs, to make food more appealing and aromatic, especially if your sense of taste is dulled.
Stay Hydrated: Keep sipping on fluids throughout the day. Water, broth, and herbal teas are essential, and nourishing drinks like milkshakes can provide both fluids and calories.
Don't Skip Meals: Even if your appetite is low, try to have a small snack or a nourishing drink to prevent your body from slowing its metabolism.

Prioritizing Nutrient-Dense Foods

When your appetite is low, it’s vital to make every bite count by focusing on nutrient-dense, high-calorie foods. Eating smaller, more frequent meals throughout the day can be less intimidating than facing a large plate and ensures a steady intake of energy. Instead of eating three large meals, aim for 5-6 smaller meals or snacks.

Easy-to-Digest Solids

Soft, bland foods are often more palatable and gentle on the stomach when dealing with a poor appetite. The goal is to provide fuel without causing further discomfort. Here are some examples of foods to prioritize:

Eggs: A versatile and protein-rich food, eggs can be prepared in various easy-to-eat ways, such as scrambled or boiled. You can fortify scrambled eggs with extra cheese or fortified milk for more calories.
Cottage Cheese and Greek Yogurt: Both are excellent sources of protein and can be consumed alone or with added fruits, nuts, or seeds for extra calories and flavor. Opt for full-fat versions to maximize calorie intake.
Oatmeal: A comforting and low-energy-density option, oatmeal provides fiber and can be topped with ingredients like fruit, nuts, honey, or cream for extra energy.
Avocado: This fruit is packed with healthy fats and calories. It can be eaten on toast, mashed with spices, or blended into a smoothie for easy consumption.
Toast and Crackers: Simple carbohydrates like crackers or toast can be a good base for nutrient-rich toppings like peanut butter, cream cheese, or mashed avocado.
Baked Potatoes: A soft baked potato can be loaded with butter, cheese, sour cream, or mayonnaise to boost its calorie count and make it more appealing.

Nourishing Drinks and Fluids

Staying hydrated is crucial, as dehydration can worsen appetite loss and overall well-being. When solid foods are unappealing, nutrient-packed drinks can be an effective way to get necessary calories, protein, and vitamins.

Smoothies and Milkshakes: These are an ideal way to consume calories and nutrients in liquid form. Blend fruits, full-fat milk or yogurt, nut butters, and protein powder for a high-calorie, nutrient-dense drink.
Fortified Milk: Whisk skim milk powder into whole milk to significantly increase its protein and calorie content. This can be used in cereals, porridge, or milky drinks.
Creamy Soups: Broth-based or creamy soups provide fluids and nutrients and are easy to consume. You can enhance creamy varieties with additional milk, cream, or cheese.
Nutritional Supplements: Over-the-counter or prescription meal replacement shakes are a convenient, calorie-dense option when unable to consume enough solid food.
Herbal Tea: Certain teas, like ginger or peppermint, can help soothe an upset stomach and may stimulate appetite. Warm beverages, in general, can be more effective than cold ones for some individuals.

Practical Tips for Managing Poor Appetite

Beyond food choices, altering your eating habits and environment can make a significant difference in managing a poor appetite. Eating at times when you feel best and creating a positive dining atmosphere can help.

Eat Little and Often: Instead of forcing yourself to finish large meals, eat small portions every few hours. This prevents the feeling of being overwhelmed and ensures a more consistent energy supply.
Create an Appealing Environment: Eating in a peaceful, well-ventilated space and arranging food attractively can stimulate interest. Enjoying a meal with company can also improve intake.
Increase Flavor with Spices: If your sense of taste is dulled, herbs and spices like ginger, cumin, or cinnamon can make food more flavorful and aromatic, which may encourage eating.
Exercise Lightly: Gentle physical activity, such as a short walk, can sometimes help stimulate hunger.
Track Your Intake: Keeping a simple food diary can help you monitor your calorie and nutrient intake, providing insight into your eating patterns.

Comparison of High-Calorie Drinks vs. Meals


Feature	High-Calorie Drinks (e.g., Smoothies, Milkshakes)	Nutrient-Dense Meals (e.g., Scrambled Eggs with Cheese)
Energy Delivery	Fast and easy to consume when swallowing or chewing is difficult.	More satisfying in terms of texture and fullness.
Nutrient Density	Can be highly fortified with protein, healthy fats, and vitamins.	Offers a broader range of complex nutrients and fiber.
Ease of Preparation	Quick to blend and require minimal effort.	Can require more time and effort, though many options are simple.
Palatability	Often preferred when feeling nauseous or too full to eat solid food.	May be too overwhelming or off-putting in a low appetite state.
Hydration	Provides both hydration and nutrition in one.	Solid food provides minimal hydration; requires separate fluid intake.

Conclusion

When experiencing a loss of appetite, the focus should shift from eating large, traditional meals to consuming small, frequent, and nutrient-dense portions. Prioritizing calorie-rich foods and hydrating beverages like smoothies and fortified milk helps prevent malnutrition and maintain energy levels. Enhancing flavor with spices, eating in a comfortable setting, and engaging in light exercise can also help encourage eating. If poor appetite persists for more than two weeks, or is accompanied by significant unintentional weight loss, seeking medical advice is essential to rule out any underlying health conditions. For expert nutritional guidance, consider consulting a dietitian or healthcare professional. You can find more information about nutritional supports and meal ideas for small appetites on resources like the nidirect website.

Resources

Cancer Research UK on High-Calorie Drinks: For more information on using high-calorie drinks to supplement a poor appetite, visit Cancer Research UK.

Frequently Asked Questions

The best foods for low appetite are nutrient-dense and easy to digest. Options include smoothies, Greek yogurt, scrambled eggs, oatmeal, and avocado toast, as they provide high calories and protein in small, palatable portions.

You can increase your calorie intake without eating much by choosing calorie-dense foods and fortifying meals. Add butter, cheese, or oil to dishes, use full-fat dairy, and consume high-calorie drinks like milkshakes and smoothies.

When you have no appetite, it's important to drink nourishing fluids. Good options include smoothies, fortified milk, creamy soups, and milky drinks like hot chocolate or malted beverages, which provide essential calories and hydration.

To make food more appealing, use aromatic spices like ginger or cumin to enhance flavor. You can also prepare meals with varying colors and textures, or eat with others to make mealtimes more enjoyable.

Yes, eating smaller, more frequent meals (5-6 per day) is often more manageable than eating three large ones when you have a poor appetite. This approach prevents you from feeling overwhelmed and maintains a consistent energy supply.

You should see a doctor if your loss of appetite lasts for more than two weeks, is accompanied by unintentional weight loss, or includes symptoms like nausea, persistent fatigue, or stomach pain.

Certain vitamin and mineral deficiencies, such as low levels of zinc or vitamin B1, can contribute to appetite loss. A doctor may recommend supplements if a deficiency is identified as the cause.