Nourish Your Body: What to Eat When Sick and Can't Taste

November 6, 2025 •

3 min read

According to a 2021 study, a loss of taste and smell affects a significant number of people with upper respiratory illnesses, making eating a challenge. Knowing what to eat when sick and can't taste is crucial, as nourishing your body is a key part of recovery, even when food seems unappealing. This guide provides practical solutions to help you find nutritious and satisfying options.

Quick Summary

An illness-induced loss of taste can make eating difficult and unappealing. Focus on foods that provide hydration, nutrients, and appealing textures to stimulate your appetite and support your recovery. Experimenting with different temperatures and bold seasonings can make a significant difference.

Key Points

Hydration is Key: Focus on broths, teas, and water to prevent dehydration, which can worsen illness symptoms.
Texture Over Taste: Since taste is compromised, experiment with different food textures, from crunchy nuts to smooth yogurts, for sensory stimulation.
Temperature Matters: Cold and frozen foods like popsicles and chilled smoothies can be more palatable and soothing than warm dishes.
Spice is Your Friend: Use strong seasonings like ginger, cinnamon, and chili powder to create a mouth sensation that bypasses dulled taste buds.
Easy Preparation is Crucial: Choose low-effort, nourishing options like oatmeal, simple broths, and smoothies when energy is low.
Listen to Your Body: Don't force yourself to eat large meals. Small, frequent, nutrient-dense foods are more manageable and beneficial.

Prioritizing Hydration and Nutrients

When your taste is muted, your appetite often follows, but staying hydrated and getting key nutrients is non-negotiable for a speedy recovery. Your body's immune system needs fuel to fight off infection, and dehydration can worsen symptoms like fatigue and headaches. Liquids like broths, soups, and teas are an excellent starting point, as they provide both hydration and easily digestible nutrients. Hot liquids can also help with congestion, which is often linked to a reduced sense of taste.

Flavor with Sensation, Not Taste

Since your taste buds are not fully functional, focus on other sensory experiences to make eating more interesting. Experiment with foods that offer varied textures, temperatures, and non-taste flavors, like spiciness. The nerves responsible for detecting broad sensations such as hot, cold, and spicy are still active.

Play with temperature: Many people find that chilled or frozen foods are more palatable when they're sick. Try frozen fruit, popsicles, yogurt, or cold smoothies.
Embrace texture: Combine different textures to make a meal more stimulating. A smooth oatmeal with crunchy nuts, or creamy yogurt with soft berries can be surprisingly satisfying.
Introduce acid and spice: Strong seasonings can bypass your taste buds. Acidic elements like lemon juice or vinegar, and spices such as ginger, chili powder, and cinnamon, can create a powerful sensation in your mouth.

Easy-to-Prepare and Nourishing Food Options

When you're under the weather, low-effort meals are a priority. Thankfully, many immune-boosting and nutritious foods are simple to prepare.

Broth-based Soups: Chicken noodle soup is a classic for a reason. The broth is hydrating, and the warmth can help clear congestion. For a vegetarian option, a rich vegetable broth is equally beneficial.
Oatmeal: A warm bowl of oatmeal is gentle on the stomach and provides sustained energy. Top it with cinnamon for a spicy kick or a drizzle of honey for a soothing effect.
Yogurt and Probiotics: Probiotic-rich foods like yogurt can support gut health, which is vital for immune function. Try plain yogurt with mashed berries for a boost of antioxidants.
Smoothies: A quick and easy way to pack nutrients into your diet. Blend fruits like bananas and berries with yogurt, leafy greens, and a protein source for a powerful nutritional punch.

Comparison Table: Best Foods for Lost Taste


Food Item	Primary Benefit	Why It Works for Lost Taste	Easy Preparation Method
Chicken Soup	Hydration, electrolytes	Warmth soothes throat and clears sinuses	Canned or homemade broth with cooked chicken and vegetables.
Oatmeal	Sustained energy, gentle on stomach	Provides a satisfying, warm texture. Can be spiced with cinnamon.	Cook with water or milk and add toppings like cinnamon.
Yogurt	Probiotics, calcium	Offers a cool, smooth temperature and texture. Pair with berries.	Eat plain or blend with fruit for a smoothie.
Ginger Tea	Anti-inflammatory, anti-nausea	Strong, spicy flavor stimulates non-taste nerves.	Steep fresh ginger slices in hot water. Add honey.
Spicy Broth	Hydration, decongestant	Chili peppers contain capsaicin, providing a fiery sensation.	Add a pinch of chili powder or cayenne to a warm broth.
Frozen Fruit	Vitamins, hydration	The cold temperature can feel soothing and stimulating.	Freeze fruit like berries, grapes, or mango chunks.

When to Consider Liquid Nutrition

If you have a very limited appetite, getting enough nutrients can be a real struggle. In these cases, opting for calorie-dense liquids can be a lifesaver. Shakes and smoothies are excellent choices because they are easy to consume, digest, and can be packed with nutrients. A simple protein powder, combined with bananas, nut butter, and some spinach, can provide a complete meal in a single glass. Bone broth is another highly nutritious liquid option, packed with collagen and electrolytes to support recovery.

A Final Word on Recovery

Losing your sense of taste can be frustrating, but it's important to remember that it's usually temporary. The goal is to keep your body nourished and hydrated during this period. By focusing on temperature, texture, and other non-taste sensations, you can make eating a more tolerable and beneficial experience. As your senses return, gradually reintroduce your favorite foods, but continue to prioritize nutrient-dense options for a full and complete recovery.

For more information on dietary needs during illness, consider consulting resources from trusted health organizations like the Cleveland Clinic. They provide comprehensive advice on nutrition for various conditions and recovery stages.

Frequently Asked Questions

Focus on a variety of textures, including crunchy nuts, seeds, and crackers, creamy yogurts and avocados, and smooth porridges or mashed potatoes. Combining these can make meals more appealing.

Yes, for many people, spicy foods are safe and can even help with congestion. The capsaicin in chili peppers creates a sensation of heat that can be felt even when taste is lost. However, avoid them if you have stomach issues or heartburn.

If you struggle with solid foods, smoothies and nutritional shakes are an excellent way to get a concentrated dose of vitamins, minerals, and protein. Adding leafy greens and fruits can pack a nutritional punch.

Your sense of taste and smell are closely linked. When your sense of smell is compromised, your ability to perceive complex flavors is severely diminished, making food less appealing and leading to a loss of appetite.

Experiment with both. Hot liquids like tea and broth can help with congestion, while cold foods like ice pops and frozen fruit can be soothing. The best option often depends on personal comfort.

Bone broths, either chicken or beef, are excellent for providing hydration, electrolytes, and nutrients. They are also rich in collagen and amino acids that support the body's healing process.

It's best to avoid processed foods high in sugar, fat, and excess salt. These offer minimal nutrition and can worsen inflammation. Stick to whole, nutrient-dense foods to give your body the fuel it needs to recover.