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Nutrition
Nutrition

Why Can’t I Eat In The Morning? 8 Possible Reasons

John Markell, RDN, LDN, CDN, CPT
Author: 
Medical Reviewer: 
John Markell, RDN, LDN, CDN, CPT
|
Author: 
Jennifer Huddy, MS, RD, LD
Published:
October 19, 2023
Updated on
September 17, 2024
#
min read
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Table of Contents

Text Link
Nutrition

Key Takeaways

  • Regularly eating breakfast (even something small) has health benefits. 
  • Your morning appetite may be impacted by a hormonal imbalance, older age, stress and anxiety, or disordered eating habits. 
  • A dietitian can recommend light breakfast ideas that work for you, like toast, oatmeal, fruit, or yogurt.

Updated by: Julia Zakrzewski

Though experts recommend starting your day with a balanced breakfast, many people find eating first thing in the morning challenging.  

Many factors can suppress a person’s appetite early in the day, including certain medical conditions, high stress levels, and irregular eating habits. 

Read on to learn more about the importance of breakfast and why it may be hard for you to eat in the morning. 

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Understanding the Importance of Breakfast 

You’ve probably heard that breakfast is the most important meal of the day, and there are good reasons for this common saying.

‍Research shows that regularly eating breakfast is linked with a lower risk of cardiovascular disease, type 2 diabetes, and obesity. 

Skipping breakfast may negatively impact metabolic health by boosting hunger hormones, making it harder for your body to regulate blood sugar levels, and increasing inflammation. 

Breakfast is also an important opportunity to help meet your nutritional needs.

‍Research shows that people who skip breakfast are more likely to have a lower overall diet quality.

They tend to consume more saturated fat and have reduced intakes of fiber, vitamins, and minerals. 

8 Reasons Why You May Struggle to Eat in the Morning

If you’ve ever wondered why you can’t eat in the morning, there are many possible reasons.

Certain medical conditions and medications can cause low appetite for the breakfast meal.

Lifestyle factors such as poor sleep, high stress levels, and eating habits can also suppress your morning appetite. 

1. Medical Conditions 

Many medical conditions can cause a decrease in appetite, which may result in skipped meals like breakfast. Some examples include:

  • Hypothyroidism. 
  • Anxiety. 
  • Depression. 
  • Irritable bowel syndrome (IBS).
  • Cancer. 
  • Heart failure.
  • Eating disorders. 

Day-to-day appetite fluctuations are normal, but talk to your doctor if you experience a significant and unexplained change in appetite. 

2. Medications 

Similarly, certain medications may cause nausea and/or reduce your appetite, making it hard to eat breakfast. These include:

  • GLP-1’s like Ozempic, Wegovy, or Saxenda.
  • Antibiotics.
  • Diuretics. 
  • Mood stabilizers.
  • Chemotherapy. 
  • Opioids. 

If you have a chronically low appetite, ask your doctor if any of your medications can be adjusted. 

3. Stress

Acute stress causes a spike in adrenaline, which can temporarily suppress your appetite.

If you’re actively stressed, you may notice more difficulty eating regular meals like breakfast. 

On the other hand, research shows that chronic stress can either increase or decrease appetite, depending on the individual. 

Taking measures to manage your stress levels can help regulate your appetite and make it easier to eat breakfast. 

4. Poor Sleep Quality 

Inadequate sleep or poor sleep quality can increase hunger and food cravings, making it more common to overeat in the evenings.

This overeating can contribute to decreased hunger or feeling unwell the next morning. 

In addition, skipping breakfast or having irregular meal times can disrupt your circadian rhythm, further impacting metabolism, appetite, and weight regulation.

5. Hormonal Imbalance

Leptin and ghrelin are two essential hormones that regulate appetite.

Ghrelin is responsible for hunger, and leptin helps you feel full. 

Normally, ghrelin levels are higher before regular meal times.

However, some people (such as those with obesity) have an imbalance of appetite hormones, which can interfere with normal hunger and fullness cues.  

In addition, ghrelin levels tend to be lower in the morning compared to later in the day, causing some people to skip breakfast. 

6. Age

It’s common for people to begin experiencing a decline in appetite as they age.

This can be due to changes in digestion, taste and smell, and appetite hormones that occur with aging. 

In addition, schedule changes that come with retirement may shift the sleep schedule to interfere with the usual breakfast time, leading to skipping the meal altogether. 

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7. Disordered Eating Patterns

Disordered or irregular eating patterns can also be a barrier to eating breakfast.

If you fall into the habit of skipping meals during the day and then overeating or binge eating at night, you may find you’re not hungry by the time morning comes around. 

Fortunately, a registered dietitian specializing in disordered eating can help you address these behaviors. Some possible treatment options include building awareness around your hunger and fullness cues and trying to follow a regular eating schedule. 

8. Pregnancy 

Being pregnant can significantly impact your appetite due to hormonal shifts that are normal during pregnancy. Many people think that “morning sickness” only strikes at breakfast, but in actuality, the nausea can last all day. 

Some tips that can help you manage these symptoms include:

  • Always having something in your belly (even if it’s just a few crackers). 
  • Have a snack before bed. 
  • Avoid eating large meals and aim to eat several, smaller dishes more often throughout the day. 
  • Choose foods that are rich in protein and complex carbohydrates (examples include cheese strings and fruit or mixed nuts with Greek yogurt). 
  • Sip on ginger tea. 

Tips for Overcoming Difficulty with Eating in the Morning

If you struggle to eat in the morning, try some of the following tips to build a solid breakfast habit. 

Start With a Snack

If eating a full breakfast first thing in the morning feels overwhelming, try eating a light snack first.

You may feel ready to eat breakfast a few hours later.

Over time, your appetite may adjust to this habit, and it should become easier. 

Manage Stress and Optimize Sleep

Since stress and sleep can significantly impact appetite, start taking steps to manage your stress and improve your sleep quality.

Additionally, you may have more reliable hunger cues in the morning with a more consistent sleep and food schedule. 

Schedule Breakfast

If your mornings involve a rush to get ready and out the door, you may simply feel there’s no time for breakfast.

Think about ways to restructure your morning to include breakfast or try on-the-go options, like overnight oats or a smoothie. 

Work With a Dietitian

Appetite is a complex topic, and many factors can impact morning hunger.

In addition, busy schedules often make prioritizing breakfast challenging.

A dietitian can address your medical history, food preferences, and schedule to help optimize your morning and find breakfast options that work for you. 

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What to Eat When You’re Not Hungry in the Morning

If you usually can’t eat in the morning, think about foods that are light and easy to digest.

Toast, smoothies, fruit, and yogurt can be good morning staples when you’re not hungry.

Liquid Nutrition

If solid food feels overwhelming first thing in the morning when you’re not hungry, try liquid nutrition, such as a smoothie or protein shake.

You may find sipping on something easier than eating a full meal. 

Yogurt with Granola

A yogurt parfait is a simple, lighter breakfast you can prepare in advance for busy mornings.

It has a balance of protein, fat, and carbs to help you stay energized throughout the morning. Add some fruit for extra nutrition.

Toast with Spread

Whole wheat toast can be a great option for getting some nutrition when you’re not hungry for breakfast.

Include a spread with protein and fat, such as peanut butter or mashed avocado, topped with a hard-boiled egg. 

Oatmeal

A small bowl of oatmeal is gentle on the stomach and feels warm and comforting.

Try topping with nuts and fruit for a balanced breakfast. 

Takeaway

Breakfast is important for promoting metabolic health and adequate nutrition, but many people struggle to eat in the morning due to a lack of appetite.

This can result from certain medical conditions and medications, high stress, poor sleep habits, hormonal imbalances, and advanced age. 

Take the pressure off breakfast by focusing on small portions of lighter foods such as yogurt, smoothies, or toast.

Try to make room in your schedule for a morning meal to help build the habit. 

Managing Eating Patterns with an RD 

A registered dietitian can help you understand the factors influencing a lack of hunger in the morning.

They can help you brainstorm ways to prioritize breakfast without it feeling like a chore.

In addition, you will work together to create a personalized list of meal ideas for the morning based on your food preferences and schedule.

This may include making recipes from scratch or taking advantage of nutritious, prepared options.  

Work with Nourish

At Nourish, every dietitian offers remote nutrition counseling appointments that can easily accommodate your schedule. In addition to personalized care, you can also download the free Nourish app and gain access to meal plans and other helpful resources. 

You may not know what to expect if you’ve never met a dietitian before. Here are some questions you may want to ask:

  • Is it bad to eat when I’m not hungry?
  • What do I do when I’m hungry but nothing sounds good?
  • Why do I get hungry at night?
  • What are some gut healthy breakfast meals? 

Find a dietitian who’s covered by insurance through Nourish. 

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Frequently Asked Questions

Why is it so hard for me to eat in the morning?

Many factors can influence morning hunger levels, such as certain medical conditions and medications, hormonal imbalances, old age, poor sleep, and high stress levels. 

If you tend to skip meals during the day and then overeat in the evening, you may fall into a cycle of not feeling hungry in the morning and continuing to skip meals.

Talk to a registered dietitian for support and guidance.

Why can’t I eat in the morning without feeling sick?

Certain medication side effects can make eating difficult in the morning due to appetite suppression or nausea.

Early pregnancy is another reason you may feel sick in the morning.

Talk to your doctor if you experience an unexplained onset of morning nausea or appetite loss.

What happens if you can’t eat in the morning?

Regularly skipping breakfast is associated with an increased risk of type 2 diabetes, obesity, and cardiovascular disease.

In addition, people who skip breakfast tend to have lower overall diet quality. 

Talk with your doctor and a registered dietitian to explore your difficulties eating in the morning and to create a realistic plan for building a breakfast habit.

References

View all references
  1. Gibney, M. J., Barr, S. I., Bellisle, F., Drewnowski, A., Fagt, S., Livingstone, B., Masset, G., Moreiras, G. V., Moreno, L. A., Smith, J., Vieux, F., Thielecke, F., & Hopkins, S. (2018). Breakfast in Human Nutrition: The International Breakfast Research Initiative. Nutrients, 10(5).

‍

  1. Xu, L., & Dai, R. (2021). Effects of regular breakfast habits on metabolic and cardiovascular diseases: A protocol for systematic review and meta-analysis. Medicine, 100(44).

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  1. Evaluation of unintentional weight loss. (2023, September 5). BMJ Best Practice.

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  1. Pilgrim, A., Robinson, S., Sayer, A. A., & Roberts, H. (2015). An overview of appetite decline in older people. Nursing Older People, 27(5), 29.

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  1. Appetite Loss and Cancer Treatment. (2022, December 29). NIH National Cancer Institute.

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  1. Preuss CV, Kalava A, King KC. Prescription of Controlled Substances: Benefits and Risks. [Updated 2023 Apr 29]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-.

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  1. Ans, A. H., Anjum, I., Satija, V., Inayat, A., Asghar, Z., Akram, I., & Shrestha, B. (2018). Neurohormonal Regulation of Appetite and its Relationship with Stress: A Mini Literature Review. Cureus, 10(7).

‍

  1. Gwin, J. A., & Leidy, H. J. (2018). Breakfast Consumption Augments Appetite, Eating Behavior, and Exploratory Markers of Sleep Quality Compared with Skipping Breakfast in Healthy Young Adults. Current Developments in Nutrition, 2(11).

‍

  1. Klok, M. D., Jakobsdottir, S., & Drent, M. L. (2007). The role of leptin and ghrelin in the regulation of food intake and body weight in humans: a review. Obesity reviews : an official journal of the International Association for the Study of Obesity, 8(1), 21–34.‍
  2. ‍Qian, J., Morris, C. J., Caputo, R., Garaulet, M., & Scheer, F. A. J. L. (2019). Ghrelin is impacted by the endogenous circadian system and by circadian misalignment in humans. International journal of obesity (2005), 43(8), 1644–1649.
  3. Morning sickness: MedlinePlus Medical Encyclopedia 
  4. ‍Appetite - decreased: MedlinePlus Medical Encyclopedia
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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CA
California
32.640072, -117.084038
Denton
, 
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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