MANAGING LOW APPETITE

Many of us have been there at some point — feeling too tired, stressed, or just not hungry enough to eat. Maybe it’s a busy season of life, or perhaps an underlying health issue that’s making your appetite feel like it’s on vacation. Whatever the reason, managing low appetite can feel frustrating, especially when you know the importance of fueling your body, and it can feel foreign if it is a deviation from the norm of how your body typically reacts to hunger and hunger cues.

WHY APPETITE DIPS HAPPEN

First, let’s quickly address why our appetite may decrease in the first place. There are lots of potential reasons, including, but not limited to:

• Stress: When we’re under stress, our body can release hormones like cortisol that suppress appetite.

• Illness: If you’re recovering from an illness, your body may be less interested in food.

• Mental health factors: Anxiety and depression can both cause appetite changes.

• Medications: Certain medications can interfere with hunger signals.

• Physical activity level: A decrease in activity (or a drastic change in routine) can impact appetite.

Regardless of the cause, low appetite doesn’t need to be a roadblock to meeting your nutrition goals. Some suggestions on how to manage it, along with tips that you can put into place today if a low appetite is something that you are currently struggling with:

FOCUS ON SMALL, FREQUENT MEALS

When your appetite is low, trying to eat three large meals a day can feel overwhelming. Instead, aim for smaller, more frequent meals. If it’s easier, start with a simple snack rather than a full meal. Try keeping snacks like Greek yogurt, nut butter, or protein bars nearby. These foods offer high protein content in a small package, making it easier to get in essential nutrients without overwhelming your stomach.

ACTIONABLE TIP: Start by having something small every 2-3 hours. If you can’t imagine eating a full meal, aim for snacks that are nutrient-dense but easy to eat, like a handful of mixed nuts, a protein shake, or a smoothie.

…OR LARGER, LESS-FREQUENT ONES

If you’re struggling with low appetite, you might also want eating to be an experience you can participate in just to “get it over with” or “check a box.” (The mindset behind this could be an entirely separate blog post…so let’s just take it at face value for the time being!) Higher-calorie foods (see below) packed into a 2-3 meals a day might be a routine that feels more manageable to you. The action tip below of adding dense foods to your plate or bowl could be a game-changer for you.

CHOOSE HIGH-CALORIE, NUTRIENT-DENSE FOODS

When you’re not hungry, it’s tempting to go for light, low-calorie foods. However, this can work against you. (If that little voice in your head already doesn’t really want to eat, it probably also doesn’t want to eat more, so higher-calorie foods can be beneficial here!) If you’re struggling to eat enough, choosing high-calorie, nutrient-dense foods is key. Think avocados, olive oil, nuts, seeds, and full-fat dairy (if your body tolerates it). These foods pack a lot of calories and nutrients into a smaller portion, making it easier to eat more without having to force down large quantities of food. (These are the opposite of high-volume foods – both have strategic times and places to implement!)

ACTIONABLE TIP: Add a tablespoon of olive oil to your cooked vegetables, snack on trail mix, or top your smoothie with peanut butter or an extra scoop of protein powder. These foods can provide extra calories and healthy fats without feeling too heavy.

MAKE FOOD TASTE BETTER (TO YOU)

Sometimes, the lack of appetite isn’t just about hunger — it’s about taste. If you’re not feeling enthusiastic about eating, experimenting with flavors or trying new foods might spark your interest. Herbs, spices, and seasonings can do wonders for enhancing the flavor of your meals without adding too much bulk.

ACTIONABLE TIP: Try making meals with lots of herbs and spices that you enjoy. A sprinkle of cinnamon on oatmeal, adding a dash of smoked paprika to your roasted veggies, or making a simple pesto can transform a basic meal into something more enticing.

HYDRATE, WITHIN REASON

Dehydration can sometimes make you feel less hungry, and it’s easy to forget to drink water when you’re not feeling like eating. It’s still important to stay hydrated, but make sure that your liquid intake isn’t too much, as drinking large amounts of water before or during meals may fill you up and decrease your appetite.

ACTIONABLE TIP: Sip on water throughout the day, but avoid chugging large amounts before meals. You can also opt for herbal teas, coconut water, or smoothies to help with hydration while getting in some nutrition. And drinks that carry calories (like a fruit juice or a smoothie) can help with boosting overall calorie intake.

MANAGE STRESS AND MENTAL HEALTH

If low appetite is caused by stress or emotional factors, managing your stress levels is critical. High stress can suppress appetite, and mental health struggles like anxiety and depression often accompany a lack of hunger. While it may not be a quick fix, practicing mindfulness, stress-reduction techniques, and seeking support (either through therapy or other outlets) can help improve your relationship with food.

ACTIONABLE TIP: Incorporate stress-reducing practices into your day, such as deep breathing, meditation, or light exercise. If you find that anxiety or depression is contributing to your low appetite, seeking professional help from a counselor or therapist can provide strategies for managing these emotions.

TRY TO REDUCE FRICTION

Sometimes, the key to eating more is simply making it easy on yourself. Consider meal prepping or using easy-to-make recipes that don’t take much effort. Creating a list of quick meals with convenience ingredients is not cheating, it may be the key to adequately fueling yourself. When your appetite is low, you’re less likely to want to spend time cooking, so having meals or snacks readily available will make the process much less taxing.

ACTIONABLE TIP: Try batch cooking or preparing snack-sized portions in advance, and lean on items from the fridge/freezer section that are already prepared. When hunger strikes (even if it’s just a little), you’ll have something ready to go that’s quick, easy, and nourishing.

Managing a low appetite can feel like an uphill battle, but it’s important to approach it with a combination of patience, flexibility, and practical strategies. Focus on small, nutrient-dense meals, experiment with flavor to make food more enjoyable, and take care of your mental and emotional well-being along the way. Most importantly, remember that it’s okay if things don’t feel “perfect” every day. Progress in nourishing your body often happens in small, consistent steps.

As always, if low appetite persists or is related to an underlying health condition, consulting with a healthcare provider (who’s scope and expertise exists for this reason!) for personalized guidance is a step to take to advocate for yourself. Your body deserves the fuel it needs to thrive!