What to Eat When You're Struggling to Eat?

December 11, 2025 •

4 min read

According to the Cleveland Clinic, a loss of appetite is a common symptom with many causes, from illness to stress. If you're struggling to eat, prioritizing nutrient-dense, easy-to-digest foods is crucial to maintaining your health and energy levels. This guide offers practical advice and simple recipes to help nourish your body when your appetite is low.

Quick Summary

This guide provides practical strategies and recipes for consuming nutrient-dense, easy-to-digest foods during periods of low appetite. It covers soft foods, liquids, and calorie-boosting tips to support recovery and maintain strength.

Key Points

Eat smaller, more frequent meals: Instead of three large meals, consume six smaller meals and snacks throughout the day to make eating less overwhelming.
Focus on liquid nutrition: Smoothies, broths, and fortified milkshakes are excellent for staying hydrated and getting concentrated calories and protein in a small volume.
Choose gentle, bland foods: When eating solids, opt for easy-to-digest options like scrambled eggs, oatmeal, white rice, and mashed potatoes to avoid irritating your stomach.
Boost calories strategically: Add healthy fats like butter, oil, or avocado and protein sources like nut butter or fortified milk to increase the energy density of your meals and snacks.
Plan ahead and simplify: Have easy-to-prepare foods like yogurt, crackers, and pre-made soups on hand to reduce the effort required for eating.
Listen to your body: If you experience nausea, don't force yourself to eat. Try again later with a smaller portion or a more soothing food like ginger tea.
Don't fill up on low-calorie drinks: Drink nourishing liquids like juice or milkshakes between meals instead of water to save stomach space for calorie-rich foods.

When your appetite is low due to illness, stress, or other factors, the thought of a full meal can be overwhelming. The key is to focus on small, frequent meals and snacks that are easy to digest and packed with nutrients. Instead of waiting for hunger to strike, consider eating by the clock, perhaps every two hours, to ensure a steady intake of energy and nutrients.

Prioritize Liquids for Hydration and Nutrition

Fluids are especially important when you're struggling to eat, as they can prevent dehydration, particularly if you are experiencing fever, vomiting, or diarrhea. Nutrient-rich liquids can also deliver essential calories and protein without the need for chewing.

Great liquid options:

Smoothies: A perfect vehicle for packing in nutrients. Combine fruits, a handful of spinach, and a source of protein and healthy fat like nut butter, Greek yogurt, or protein powder. Add fortified milk for extra calories.
Broths and Soups: A comforting choice that helps keep you hydrated. Creamy soups are excellent for adding calories; try a blended carrot and ginger soup for a soothing, anti-nausea effect.
Fortified Milkshakes: A high-calorie, protein-rich option. Blend full-fat milk with ice cream and fortified milk powder for a nourishing drink.

Choose Gentle, Easy-to-Digest Solids

Once you can tolerate more than liquids, introduce bland, soft foods that won't overwhelm your digestive system. These foods should be low in fiber and fat initially to prevent irritation.

Ideal solid foods include:

Eggs: Scrambled or poached eggs are an excellent source of easy-to-digest protein and essential nutrients.
Oatmeal: A warm and comforting food that provides complex carbohydrates and fiber. Cook it with milk instead of water and add a tablespoon of nut butter or seeds for extra energy.
Toast and Crackers: Simple white toast or saltine crackers can be gentle on the stomach and provide quick energy.
White Rice: Bland and easy to digest, plain white rice can be a great energy source.
Mashed Potatoes: A simple side dish that is a good source of potassium and carbohydrates. Mix in some butter or cream for a calorie boost.
Canned or Cooked Fruit: Soft fruits like bananas, applesauce, peaches, and pears are easy to chew and contain vitamins.

Maximize Nutrients with Small Additions

When your appetite is limited, making every bite count is important. Focus on adding high-calorie, nutrient-dense ingredients to your meals and snacks.

Comparison Table: Increasing Calorie and Nutrient Intake


Method	Example Application	Why It Works
Adding Healthy Fats	Stir a spoonful of butter or oil into mashed potatoes, pasta, or oatmeal. Add avocado to a smoothie or toast.	Healthy fats provide concentrated calories, helping to increase energy intake without requiring a large volume of food.
Incorporating Protein	Blend protein powder into smoothies or milkshakes. Stir cottage cheese or Greek yogurt into soups or with fruit.	Protein supports tissue repair and muscle maintenance, both of which are critical when the body is under stress.
Using Fortified Dairy	Use whole milk instead of skim, or add fortified milk powder to cereals, sauces, and drinks.	Full-fat dairy products add significant calories and protein. Fortifying milk further increases nutritional density.
Choosing Nourishing Drinks	Sip on fruit juice, milkshakes, or commercial supplements like 'Sustagen' or 'Ensure' instead of water.	These drinks provide calories and nutrients in a small, easy-to-consume volume, preventing you from filling up on less-nourishing fluids.

Meal and Snack Strategies for Low Appetite

Eat frequently: Aim for six smaller meals and snacks throughout the day rather than three large ones. This is less intimidating and easier for your system to handle.
Make it easy: Don't let cooking become a barrier. Keep pre-made or easy-to-prepare snacks on hand, such as yogurt cups, string cheese, or instant oatmeal.
Don't force it: If you feel nauseated, stop. Forcing yourself to eat can cause you to associate eating with discomfort. Sip on ginger tea or eat a dry cracker and try again later.
Leverage flavors and textures: A bland diet can cause food fatigue. Experiment with gentle flavors like cinnamon on oatmeal or a sprinkle of herbs in a soup to make food more appealing.

Conclusion

When a lack of appetite makes eating a challenge, shifting your focus from large, complex meals to small, frequent, and nutrient-dense options is essential for your recovery. Liquids like smoothies and broths offer easy hydration and calories, while soft, bland solids such as eggs, oatmeal, and mashed potatoes are gentle on the digestive system. By incorporating strategies like eating by the clock, adding healthy fats, and using fortified dairy, you can ensure your body receives the necessary fuel to regain strength. If your low appetite and weight loss persist for more than a few weeks, it is always best to consult a healthcare professional, such as a GP or dietitian, to address any underlying issues. Nourishing your body, even in small amounts, is the first step toward feeling better.

For further expert guidance on nutrition during illness and recovery, visit the resources available from the National Cancer Institute on easy-to-digest foods.

Frequently Asked Questions

When your appetite is low, the best smoothies are packed with nutrients and easy to digest. Combine a base of full-fat yogurt or fortified milk with soft fruits like bananas, berries, or canned peaches. Add a scoop of protein powder, a spoonful of nut butter, or avocado for extra healthy fats and calories.

If chewing is difficult, focus on liquid or very soft protein sources. Options include protein shakes, Greek yogurt, blended cottage cheese, soft-scrambled eggs, and blended soups with added protein powder or pureed lean meat.

Bland and comforting meal ideas include scrambled eggs, oatmeal made with milk, plain white rice, mashed potatoes with butter, and simple chicken or vegetable broth. These are gentle on the stomach and often well-tolerated.

To increase calorie density, add healthy fats to your food. Stir butter, oil, or cream into soups, pastas, and mashed potatoes. Top cereal or fruit with nuts, seeds, or nut butter. Use fortified milk powder to boost the calorie and protein content of various dishes.

When you have a low appetite, it is much better to eat several small meals and snacks throughout the day. This prevents you from feeling overwhelmed by large portions and ensures a more consistent intake of calories and nutrients.

Avoid spicy, fried, or greasy foods, as they can irritate a sensitive stomach. High-fiber or tough-to-chew foods like raw vegetables, whole grains, and tough meats can also be difficult to digest and should be limited.

Try eating by the clock, not waiting until you feel hungry. Keep easy-to-grab snacks nearby. Make your eating environment pleasant by adding flavors and textures. Gentle physical activity, like a short walk, can also help stimulate your appetite.