What to Eat to Regain Taste and Smell? A Dietary Guide

January 11, 2026 •

4 min read

An estimated 20% of the population suffered from long-term smell disorders even before the recent pandemic, which saw millions more affected. For those asking what to eat to regain taste and smell, a strategic focus on specific nutrients, flavor enhancers, and food preparation techniques can make a significant difference.

Quick Summary

This guide provides a comprehensive overview of foods and dietary strategies that can assist in recovering a diminished sense of taste and smell, focusing on essential nutrients like zinc and key flavor enhancers. It also covers meal preparation tips and important foods to avoid during recovery.

Key Points

Boost Zinc Intake: Consume zinc-rich foods like oysters, red meat, nuts, seeds, and legumes to support the function and growth of taste buds.
Leverage Aromatic Herbs and Spices: Add strong spices like ginger, garlic, and cinnamon, or fresh herbs such as basil and rosemary, to stimulate a muted sense of smell.
Experiment with Textures and Temperatures: Use varied food textures (e.g., crunchy, creamy) and consider serving foods chilled or at room temperature, as some find these easier to taste.
Incorporate Pungent and Acidic Flavors: Use lemon, vinegar, and chili peppers (capsaicin) to activate trigeminal nerves and create a more intense flavor sensation without relying on salt.
Focus on Nutrient Density: Ensure your diet includes plenty of fruits, vegetables, and whole grains to provide essential vitamins like Vitamin A and antioxidants to support cellular health.
Avoid Excessive Salt and Sugar: Resist the urge to overcompensate with too much salt or sugar, which can be unhealthy and may dull other subtle flavors.
Consider Olfactory Training: Combine dietary changes with professional guidance on smell training exercises for a more comprehensive recovery approach.

Understanding the Link Between Diet and Your Senses

Chemosensory disorders, including a reduced sense of taste (hypogeusia) and smell (hyposmia or anosmia), are complex issues that can significantly impact quality of life. The connection between diet and these senses is well-documented, with nutritional deficiencies or specific food properties playing a key role in recovery. Many people lose these senses due to viral infections, while others experience a gradual decline with age or as a side effect of medical treatments. Regardless of the cause, focusing on a nutrient-rich and flavor-forward diet is a proactive step toward recovery.

The Importance of Zinc

Zinc is a critical mineral for maintaining a healthy immune system and is directly involved in the biological processes that support taste and smell. Several studies have shown that zinc supplementation can be an effective treatment for taste disorders, particularly in patients with a confirmed zinc deficiency. However, it's always best to try incorporating zinc-rich foods into your diet first, as excessive supplementation can be harmful.

Excellent Dietary Sources of Zinc:

Oysters: These are by far the richest source of zinc.
Red Meat and Poultry: Beef, chicken, and pork are excellent, readily available sources.
Legumes: Lentils, chickpeas, and beans provide substantial amounts of zinc, especially for vegetarians.
Nuts and Seeds: Pumpkin seeds, cashews, and pecans are great for snacking or adding to meals.
Dairy Products: Milk, cheese, and yogurt can contribute to your daily zinc intake.
Dark Chocolate: A delicious way to get a zinc boost.

Flavor Enhancers and Textured Foods

When taste and smell are diminished, flavor perception is often muted. Incorporating certain ingredients and focusing on a variety of textures can help stimulate the senses and make eating more pleasurable. Spices, herbs, and acidic foods can activate non-olfactory sensory receptors and create a more intense eating experience.

Herbs and Spices: Fresh herbs like basil, rosemary, and thyme, along with strong spices like ginger, garlic, and cinnamon, can add significant aroma and flavor. Garam masala, a blend with warming properties, is another excellent option.
Acids and Pungent Flavors: Sour and tart foods, such as lemon juice, vinegar, and pickles, can stimulate saliva production and activate taste buds. The pungent properties of onions and garlic can also help.
Capsaicin: Found in chili peppers, capsaicin adds a chemesthetic sensation of heat that can enhance overall flavor perception, especially saltiness. This can help curb the impulse to add excessive salt to meals.
Texture: Chewing foods with different textures, such as crunchy carrots or creamy avocados, can add another layer of sensory experience to meals.
Temperature: Some individuals find that chilled or room-temperature foods are easier to taste than hot foods, which can sometimes mute flavor.

The Role of Vitamins and Antioxidants

In addition to zinc, several vitamins and antioxidants play a role in maintaining chemosensory function. Vitamin A is crucial for the health of the cells lining the nasal passages, and studies have explored its potential in repairing tissue damaged by viruses that cause smell loss. Antioxidant-rich foods can also help support overall recovery.

Vitamin-A-Rich and Antioxidant Foods:

Sweet Potatoes and Carrots: Excellent sources of beta-carotene, which the body converts to Vitamin A.
Spinach and Kale: Leafy greens are packed with vitamins and antioxidants.
Eggs and Oily Fish: Contribute to Vitamin A intake and overall nutrient balance.
Blueberries: A powerful antioxidant source.

Comparison of Recovery-Supporting Foods


Food Category	Key Nutrient/Property	Benefits for Taste & Smell	Serving Suggestions
Shellfish (Oysters, Crab)	High Zinc	Supports gustin, a protein crucial for taste bud growth.	Add to pastas, soups, or as a main dish.
Capsaicin (Chili Peppers)	Trigeminal Stimulation	Enhances perception of heat and overall flavor intensity.	Include in sauces, stir-fries, or as a garnish.
Leafy Greens (Spinach, Kale)	Vitamin A, Antioxidants	Aids in cellular repair and overall immune health.	Blend into smoothies or salads.
Citrus & Vinegar	Acidity	Stimulates saliva and can "wake up" taste buds.	Squeeze fresh lemon over dishes or use in dressings.
Ginger & Garlic	Pungency, Aroma	Strong aromas can trigger olfactory and trigeminal nerves.	Incorporate into sauces, teas, or marinades.
Nuts & Seeds	Zinc, Texture	Provides a crunchy, textural contrast and essential zinc.	Add to oatmeal, salads, or as a snack.

Cautions and Considerations

While diet can be a powerful tool for recovery, it's important to approach it thoughtfully. Avoid adding excessive amounts of salt or sugar, as this can be counterproductive to health goals. For those with metallic tastes, using plastic utensils and avoiding canned or foil-cooked foods can help. It's crucial to prioritize nutritional adequacy, as patients with severe chemosensory dysfunction may face a higher risk of malnutrition and weight changes.

Conclusion: A Multi-Sensory Approach

Regaining taste and smell is often a gradual process that can be supported by conscious dietary choices. By incorporating zinc-rich foods, leveraging aromatic herbs and spices, and focusing on textures and temperatures, individuals can actively stimulate their senses and enhance their eating enjoyment. Combining these nutritional strategies with professional guidance, such as olfactory training, can provide the best chance for a full and satisfying recovery. Patience and persistence are key, as your taste buds can regenerate and your palate can be retrained over time.

Frequently Asked Questions

There is no single fastest way, as recovery varies. However, a multi-pronged approach that combines nutrient-rich foods, such as those high in zinc, with regular olfactory training exercises has shown promising results in stimulating recovery.

Recovery time is highly individual and depends on the cause. For some, it can be a matter of weeks, while for others it may take several months or longer. For example, some COVID-19 patients have reported it taking up to a year.

Yes, chewing ginger or drinking ginger tea can be helpful. The strong aroma and pungent flavor of ginger can stimulate the senses and may aid in recovery by activating olfactory and trigeminal nerves.

Supplements like zinc and Vitamin A may help, especially if a deficiency is the underlying cause. Studies have shown zinc supplementation can aid taste disorders in deficient patients, while Vitamin A is being researched for its role in repairing nasal tissue. Always consult a doctor before starting any supplements.

Some individuals with parosmia find certain foods, particularly meat or cooked savory dishes, can taste metallic or unpleasant. Experimenting with chilled foods, more neutral options like yogurt or eggs, and adjusting meal preparation can help.

Yes, adding spices like capsaicin (from chili peppers) can help. Capsaicin increases flavor perception by adding heat, activating the trigeminal nerves and enhancing the overall eating experience. This can be a useful compensatory strategy.

Yes, smell training is one of the most effective methods. It involves regularly smelling a set of strong scents to help retrain the olfactory nerves and aid recovery. Many dietary strategies work best when combined with this training.