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Nutrition
Nutrition

What to Do When You're Hungry But Have No Appetite

Blair Kott, MDA, RD, LD
Author: 
Medical Reviewer: 
Blair Kott, MDA, RD, LD
|
Author: 
Jennifer Huddy, MS, RD, LD
Published:
February 13, 2023
Updated on
April 8, 2024
#
min read
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Table of Contents

Text Link
Nutrition
Disordered Eating

Key Takeaways

  • Appetite loss can result from many factors, including depression, medications, and certain medical conditions.
  • Small, frequent meals, liquid nutrition, and regular physical activity can help stimulate appetite.
  • If you have no appetite, a registered dietitian can help you manage your nutrition and prevent potential deficiencies.

Updated by: Lindsay Modglin

Do you frequently feel hungry but don’t want to eat? If you’re struggling with a loss of appetite, it can be challenging to nourish your body properly.  

Medical interventions and lifestyle strategies can help you manage your low appetite. 

Learn more about the causes of appetite loss and what you can do about it.

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Why Am I Hungry But Don’t Have an Appetite? 

There are several reasons you may feel hungry but lack the desire to eat, including both mental and physical factors.

Not sure what to eat

Sometimes, you may lose your appetite because you’re unsure what to eat. 

When you’re bored with your usual meals or don’t feel like cooking, finding something that sounds appealing can be challenging. You may have a craving but can’t figure out what it is, leaving you indecisive or uninspired to eat.

Anxiety or depression

When you’re under stress or experiencing mood changes, your body produces hormones that decrease hunger signals in the brain.

This is your body’s normal response, called “fight or flight” mode, which prepares you to deal with a stressful situation. Prolonged periods of anxiety or depression can significantly affect your appetite.

Medication side effects

Many prescription and over-the-counter (OTC) medications can decrease your appetite as a side effect, including those for pain, nausea, or depression.

If you’re taking any medications and notice changes in your appetite, speak with your doctor to determine if it may be related.

Nutrient deficiencies 

Certain vitamin and mineral deficiencies can impact your appetite.

For example, low levels of iron or zinc can decrease appetite. In fact, research published in 2022 found that zinc supplementation may be suitable for treating loss of appetite.

What is Appetite Loss?

Think back to the last time you were sick with a cold. You probably didn’t feel hungry at your regular meal times, and even your favorite foods weren’t appetizing.

This is known as appetite loss, which can be short-term or chronic, and is defined as a lack of physical hunger cues. You can also experience diminished cravings and overall desire to eat food.

In other scenarios, you might notice signs of hunger but don’t want to eat.

This can lead to skipping meals or ending meals early due to feeling full. It’s frustrating and confusing when none of your usual meals sound good.

Difference Between Appetite Loss and Anorexia

The medical term for appetite loss is anorexia.

This is often confused with the eating disorder anorexia nervosa, characterized by extreme dietary restriction, low body weight, and fear of weight gain.

They are two distinct conditions, but it is common for people with anorexia nervosa and other eating disorders to experience appetite loss as a side effect of dysfunctional eating habits. 

Causes of Appetite Loss

There are many possible causes of appetite loss, both physical and psychological. The most common causes of poor appetite include:

  • Acute illness, like the flu or a cold.
  • Pain.
  • Certain medications, such as ibuprofen, fluoxetine, and spironolactone. 
  • Dehydration.
  • Aging. 
  • Early pregnancy.
  • Certain chronic illnesses, like irritable bowel syndrome, cancer, and hypothyroidism.
  • Anxiety and high stress levels.
  • Depression.‍
  • Eating disorders.

It’s normal to have appetite fluctuations from day to day or to experience a loss of appetite while sick with an acute illness, like a cold or stomach bug. 

However, if you’re experiencing a long-term loss of appetite, it can be a symptom of a more significant issue.

Seek medical attention if your lack of appetite lasts more than a few days and the cause is unknown.

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Side Effects of Appetite Loss

Long-term appetite loss can have side effects that can cause health problems.

People with poor appetite often struggle to eat enough calories and protein, leading to unintended weight loss and muscle wasting.

In some cases, this can contribute to malnutrition.

Low appetite is also associated with reduced dietary quality and variety.

This can make it challenging to eat a balanced diet filled with essential nutrients, which increases the risk of vitamin deficiencies. 

People with appetite loss may experience low energy and fatigue related to undernutrition.

They may also experience changes in digestion, such as constipation, due to a lower volume of total food and fiber consumed. 

What Can You Do About Your Loss of Appetite?

If you have concerns about low appetite, bring it up with your healthcare team.

There are treatment options that can help improve your desire to eat.  

Talk to your Primary Care Doctor

Identifying the underlying cause of your appetite loss is the first step.

A visit to your primary care doctor is a great starting point. Your doctor will help rule out potential causes and refer you to specialists as needed. 

Once you understand the root cause of the low appetite, you can work with your care team to find the best treatment. 

Treatment looks different depending on the diagnosis.

For example, you may need to start a thyroid medication to treat hypothyroidism or see a psychiatrist and therapist for depression treatment.

Your doctor can also review your medication and supplement list to find alternatives to appetite-suppressing medications when possible.

If the appetite-suppressing medication is necessary, your doctor may prescribe an additional medication or supplement to stimulate appetite.

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Consider Therapy

If the underlying cause of your poor appetite is psychological, such as depression or anxiety, establishing care with a therapist can help you better manage these conditions.

A therapist will also work with you to identify and work around barriers to eating. 

Meet with a Registered Dietitian

Regardless of the root cause of your low appetite, meeting with a registered dietitian can be helpful.

Your dietitian will help you come up with delicious and simple meal ideas while giving tips on overcoming low appetite.

They may also offer dietary supplement recommendations, like a multivitamin or an iron supplement, to fill in any gaps in your nutrition intake. 

What To Do if You’re Hungry But Don’t Want to Eat

If you’re hungry but have no appetite, here are some tips to help you meet your nutrition needs.

Eat Small Frequent Meals

It can be intimidating to eat a regular-sized meal when you don’t have an appetite.

If you’ve always eaten three main meals daily, try spreading your food intake more throughout the day across five to six small meals. This can make eating feel much more manageable. 

When you don’t experience normal hunger cues, it can be helpful to utilize external reminders, like timers or a written schedule.

Setting recurring reminders on your phone or work calendar can help you build the habit of eating small, frequent meals. 

Choose Easy-to-Digest Foods

When you have no appetite, many foods do not sound appealing.

Focus on foods that are bland and easy to digest. Soft, low-fiber foods are gentle on the stomach and won’t make you feel as full. 

Try your best to include protein with every meal and snack.

People with appetite loss tend to struggle with eating enough protein. 

Here are some simple meals and snacks that may be more appealing when you’re hungry but have no appetite:

  • Baked potato with ground beef and cheese.
  • Chicken salad sandwich. 
  • Fruit and yogurt smoothie or protein shake.
  • Bean, cheese, and rice burrito.
  • Soup.
  • Banana with peanut butter.
  • Buttered pasta with parmesan cheese.
  • Scrambled eggs with toast.

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Liquid Nutrition

Eating a solid meal often doesn’t feel realistic when you have a low appetite.

Liquid sources of nutrition, like protein shakes and smoothies, can be a great way to fit in extra protein and calories when you aren’t eating enough. 

In addition, cold foods and beverages can sometimes be more appetizing than hot food because they have less aroma and feel more refreshing.

Add ingredients like protein powder, greek yogurt, whole milk, or peanut butter to your fruit smoothies to boost protein and calories. 

Hydration

Since dehydration can worsen low appetite, it’s important to drink enough water throughout the day.

Everyone has different fluid needs, so talk with your doctor or dietitian to learn how much you need to drink daily. 

Sometimes, drinking lots of water can make you feel too full to eat. It might be helpful to separate hydrating fluids 15-20 minutes before and after meals.

You can practice sipping throughout the day rather than drinking a lot at once. 

Light Physical Activity

If you’re struggling with appetite, consider including some light physical activity in your daily routine. Studies show that people who regularly exercise have better appetites.

Getting some fresh air may also help improve your mood. 

You can start small with just 10 minutes. Examples include walking your dog, riding an exercise bike on low resistance, or doing a basic yoga flow.

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References

View all references
  1. Landi, F., Picca, A., Calvani, R., & Marzetti, E. (2017). Anorexia of Aging: Assessment and Management. Clinics in geriatric medicine, 33(3), 315–323. 
  1. Piero Portincasa, Leonilde Bonfrate, Ornella de Bari, Anthony Lembo, Sarah Ballou, Irritable bowel syndrome and diet, Gastroenterology Report, Volume 5, Issue 1, February 2017, Pages 11–19
  1. Cherwin C. H. (2012). Gastrointestinal symptom representation in cancer symptom clusters: a synthesis of the literature. Oncology nursing forum, 39(2), 157–165.
  1. Sanyal, Debmalya; Raychaudhuri, Moutusi1. Hypothyroidism and obesity: An intriguing link. Indian Journal of Endocrinology and Metabolism 20(4):p 554-557, Jul–Aug 2016.
  1. Ans A H, Anjum I, Satija V, et al. (July 23, 2018) Neurohormonal Regulation of Appetite and its Relationship with Stress: A Mini Literature Review. Cureus 10(7): e3032.
  1. Bossola, M., Ciciarelli, C., Di Stasio, E., Panocchia, N., Conte, G. L., Rosa, F., Tortorelli, A., Luciani, G., & Tazza, L. (2012). Relationship between appetite and symptoms of depression and anxiety in patients on chronic hemodialysis. Journal of renal nutrition, 22(1), 27–33. 
  1. Kaye W. (2008). Neurobiology of anorexia and bulimia nervosa. Physiology & behavior, 94(1), 121–135.
  1. van der Meij, B. S., Wijnhoven, H. A. H., Lee, J. S., Houston, D. K., Hue, T., Harris, T. B., Kritchevsky, S. B., Newman, A. B., & Visser, M. (2017). Poor Appetite and Dietary Intake in Community-Dwelling Older Adults. Journal of the American Geriatrics Society, 65(10), 2190–2197.
  1. Cox, N. J., Howson, F., Ibrahim, K., Morrison, L., Sayer, A. A., Roberts, H. C., & Robinson, S. M. (2022). Mood and physical activity are associated with appetite in hospitalised older men and women. Age and ageing, 51(12), afac297.
  2. Russell, G., Lightman, S. The human stress response. Nat Rev Endocrinol 15, 525–534 (2019).  
  3. S. Nagaraj, "Loss of Appetite in Adult Patients: Effectiveness and Safety of an Appetite Stimulating Medication in an Open-Label, Investigator-Initiated Study in India", Journal of Nutrition and Metabolism, vol. 2022, Article ID 2661912, 7 pages, 2022.. 
  4. Ghrayeb H, Elias M, Nashashibi J, Youssef A, Manal M, Mahagna L, Refaat M, Schwartz N, Elias A. Appetite and ghrelin levels in iron deficiency anemia and the effect of parenteral iron therapy: A longitudinal study. PLoS One. 2020 Jun 4;15(6):e0234209.
  5. Suzuki Hajime, Asakawa Akihiro, B. Li Jiang, Tsai Minglun, Amitani Haruka, Ohinata Kousaku, Komai Michio and Inui Akio, Zinc as an Appetite Stimulator - The Possible Role of Zinc in the Progression of Diseases Such as Cachexia and Sarcopenia, Recent Patents on Food, Nutrition & Agriculture 2011; 3 (3) .. 
Nourish has strict sourcing policies and prioritizes primary sources, including medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about our medical review process and editorial guidelines.

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How a Dietitian Can Help

If you’re struggling with appetite loss impacting your health and quality of life, it might be time to seek help.

In addition to medical care, a registered dietitian can assist you in managing your low appetite and preventing long-term health consequences. 

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, 
TX
Texas
33.215530, -97.132446
Aurora
, 
IL
Illinois
41.7571701, -88.3147539
Baton Rouge
, 
LA
Louisiana
30.4494155, -91.1869659
Columbus
, 
OH
Ohio
39.961178, -82.998795
Baltimore
, 
MD
Maryland
39.2908816, -76.610759
Detroit
, 
MI
Michigan
42.331429, -83.045753
Chesapeake
, 
VA
Virginia
36.7183708, -76.2466798
Birmingham
, 
AL
Alabama
33.5206824, -86.8024326
Scottsdale
, 
AZ
Arizona
33.501324, -111.925278
Cincinnati
, 
OH
Ohio
39.103700, -84.513610
North Las Vegas
, 
NV
Nevada
36.201946, -115.120216
Riverside
, 
CA
California
33.980602, -117.375496
Plano
, 
TX
Texas
33.019844, -96.698883
Minneapolis
, 
MN
Minnesota
44.977753, -93.265015
Salinas
, 
CA
California
,
Anaheim
, 
CA
California
33.836594, -117.914299
Springfield
, 
MO
Missouri
37.208958, -93.292297
Fort Wayne
, 
IN
Indiana
41.077469, -85.137489
Phoenix
, 
AZ
Arizona
33.448376, -112.074036
Bakersfield
, 
CA
California
35.3738712, -119.0194639
Garden Grove
, 
CA
California
33.774269, -117.937996
Anchorage
, 
AK
Alaska
61.2163129, -149.894852
Indianapolis
, 
IN
Indiana
39.768402, -86.158066
Nashville
, 
TN
Tennessee
36.162663, -86.781601
Tempe
, 
AZ
Arizona
33.425522, -111.941254
Mobile
, 
AL
Alabama
30.695366, -88.039894
New Orleans
, 
LA
Louisiana
29.951065, -90.071533
Knoxville
, 
TN
Tennessee
35.960636, -83.920738
Grand Rapids
, 
MI
Michigan
42.963360, -85.668083
Fontana
, 
CA
California
34.102890, -117.435760
Elk Grove
, 
CA
California
38.418129, -121.393257
Miami
, 
FL
Florida
25.7825389, -80.3118603
Grand Prairie
, 
TX
Texas
32.745499, -97.003532
Fort Collins
, 
CO
Colorado
40.588970, -105.082458
Killeen
, 
TX
Texas
31.117119, -97.727798
Modesto
, 
CA
California
37.639095, -120.996880
Oklahoma City
, 
OK
Oklahoma
35.468491, -97.521263
Santa Ana
, 
CA
California
33.745571, -117.867836
Ontario
, 
CA
California
34.063343, -117.650887
Brownsville
, 
TX
Texas
25.9015688, -97.4984005
Montgomery
, 
AL
Alabama
32.379223, -86.307739
Hialeah
, 
FL
Florida
25.857595, -80.278107
Springfield
, 
MA
Massachusetts
42.102051, -72.585762
Toledo
, 
OH
Ohio
41.652805, -83.537865
Pembroke Pines
, 
FL
Florida
26.007765, -80.296257
Overland Park
, 
KS
Kansas
38.974819, -94.683601
Little Rock
, 
AR
Arkansas
34.746483, -92.289597
Glendale
, 
CA
California
34.142509, -118.255074
Roseville
, 
CA
California
38.752125, -121.288010
Rancho Cucamonga
, 
CA
California
,
Wichita
, 
KS
Kansas
37.687176, -97.330055
Huntington Beach
, 
CA
California
33.659485, -117.998802
Augusta
, 
GA
Georgia
33.4709714, -81.9748429
Worcester
, 
MA
Massachusetts
42.271389, -71.798889
Virginia Beach
, 
VA
Virginia
36.852924, -75.977982
Oceanside
, 
CA
California
33.1958696, -117.3794834
Santa Clarita
, 
CA
California
34.456043, -118.571335
Philadelphia
, 
PA
Pennsylvania
39.952583, -75.165222
Corpus Christi
, 
TX
Texas
27.800583, -97.396378
Portland
, 
OR
Oregon
45.512230, -122.658722
Denver
, 
CO
Colorado
39.739235, -104.990250
Boston
, 
MA
Massachusetts
42.3554334, -71.060511
Atlanta
, 
GA
Georgia
33.7489924, -84.3902644
Chicago
, 
IL
Illinois
41.8755616, -87.6244212
Orlando
, 
FL
Florida
28.538336, -81.379234
Jacksonville
, 
FL
Florida
30.332184, -81.655647
Tampa
, 
FL
Florida
27.950575, -82.457176
Long Island
, 
NY
New York
40.757801, -73.940033
Queens
, 
NY
New York
40.728226, -73.794853
Bronx
, 
NY
New York
40.8466508, -73.8785937
Staten Island
, 
NY
New York
40.643501, -74.076202
Brooklyn
, 
NY
New York
40.6526006, -73.9497211
New York
, 
NY
New York
40.712776, -74.005974
San Jose
, 
CA
California
37.342205, -121.851990
San Francisco
, 
CA
California
37.774929, -122.419418
San Diego
, 
CA
California
32.834686, -117.130775
Los Angeles
, 
CA
California
34.052235, -118.243683
El Paso
, 
TX
Texas
31.761877, -106.485023
San Antonio
, 
TX
Texas
29.387428, -98.496574
Dallas
, 
TX
Texas
32.776665, -96.796989
Fort Worth
, 
TX
Texas
32.755489, -97.330765
Houston
, 
TX
Texas
29.760427, -95.369804
Austin
, 
TX
Texas
30.2711286, -97.7436995
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