In the U.S., over 42% of the population is obese, which might make it surprising to hear that others struggle to maintain a healthy appetite. For these individuals, losing interest in food can lead to challenges in staying nourished—often causing fatigue or other health issues.
If you’re someone finding it hard to eat regularly or enjoy meals, there are practical ways to naturally improve your appetite without medication. Here are 14 helpful tips to help you get started:
1. Replace Large Meals with Frequent Snacks
Big meals can seem daunting when your appetite is low, so try eating smaller amounts more often. Snacking is less overwhelming and easier to incorporate. Grab a handful of nuts, heat up some soup, or munch on your favorite snacks while watching TV. Aim for 6–7 small snacks throughout the day to replace missed meals and help stimulate your appetite.
2. Stock up on Favorite Foods
When motivation to eat is low, having your go-to foods on hand can help. Whether it’s cereal, chips, or soups you love, filling your pantry with your favorites can make eating feel less like a chore. If shopping is difficult, enlist the help of friends, family, or delivery services to stock up.
3. Add More Spices
If your meals feel bland, using spices can make a big difference. Mild options like turmeric, parsley, cumin, cilantro, and paprika are flavorful without being overpowering. Garlic is another great way to instantly elevate your dishes. Not only will your meals taste better, but some spices come with added health benefits!
4. Plan Your Meals
Sometimes, busy schedules or forgetfulness can make it easy to skip meals, especially if you don’t feel hunger cues. Set a routine by planning your meals ahead of time. If needed, ask a friend or family member to help keep you accountable or assist with meal preparation.
5. Watch Your Fiber Intake
Although fiber is essential for health, too much can make you feel full for longer and suppress your appetite. If you’re eating a lot of fiber, try scaling back and balancing your diet to encourage hunger and prevent potential issues like constipation.
6. Stay Hydrated the Right Way
Drinking a large glass of water before or during a meal can fill you up too quickly—a method often used for dieting but counterproductive if you’re trying to eat more. Instead, sip water throughout the day to stay hydrated without taking up valuable stomach space during meals.
7. Add Exercise to Your Routine
A sedentary lifestyle can reduce hunger cues since your body doesn’t burn much energy sitting still. Exercise—even a light 30-minute routine every other day—can naturally boost your appetite as your body demands more calories to recover. Plus, regular physical activity improves strength, flexibility, and mood.
8. Prioritize Quality Sleep
Getting enough rest is essential for your physical and mental health. Sleep allows your body to repair and restore energy, which can positively impact your appetite. If you’re consistently tired, focus on building a better sleep schedule so you feel refreshed and more inclined to eat.
9. Manage Stress Levels
Chronic stress can suppress your appetite by keeping your body in a constant “fight or flight” mode. To combat this, explore stress-relieving activities like yoga, exercise, gaming, or even taking a warm bath. Evaluate life factors, such as an unhealthy job or toxic relationships, to identify larger stressors and make positive changes.
10. Explore Marijuana Options
With cannabis now legal in many areas, it’s an alternative worth considering. Many users report improved appetite, better sleep, and reduced pain. Depending on your preference, you can smoke, vape, or try cannabis edibles like gummies. Making meals with infused oils or butter is another creative way to enjoy its benefits.
11. Incorporate Helpful Supplements
Some supplements, like zinc, thiamine, and fish oil, can support appetite stimulation. Additionally, Delta 8 THC, derived from cannabis, is known for inducing hunger. If you’re interested, consult your doctor or trusted sources to see if these options suit you.
12. Make Eating a Social Event
Meals enjoyed with friends or family can turn eating into a fun, shared experience. Cooking and dining with others create positive associations and make eating less of a solo task, helping you look forward to gatherings and meals.
13. Talk to a Therapist
Mental health can directly impact your appetite. Conditions like depression, anxiety, or past trauma may be affecting your relationship with food. Speaking with a therapist can address these challenges, teach healthy coping mechanisms, and ultimately improve your overall well-being, including your appetite.
14. Visit a Doctor
While appetite fluctuations are normal at times, persistent loss of appetite could point to an underlying health issue, such as illness, medication side effects, or even pregnancy. A doctor can identify the cause and recommend treatment options to get you back on track toward better health.
Take Action to Enhance Your Appetite
If you’ve struggled with poor appetite, these tips can help you regain the desire to eat. However, it’s always wise to consult your doctor to check for underlying issues. Whether it’s adjusting your lifestyle or addressing medical concerns, improving your appetite is a crucial step toward staying strong and healthy.