How to Increase Appetite: 7 Easy Ways to Increase Your Appetite  

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Lack of appetite is a low desire to consume or eat food. Not being able to have a proper appetite can be extremely irritating for individuals especially those who are underweight. So the question that arises is how can you increase your appetite?

In this article, I’m going to cover the methods on how you can increase your appetite on a daily basis. Along with various reasons on why people tend to face the issue of losing an appetite and also the ways on how you can cure it.


7 Ways to Increase Your Appetite

Anorexia is the medical term given to loss of appetite. There are numerous reasons why an individual is facing issues regarding appetite. But not having proper meals can cause major health issues like weight loss and fatigue.

However, you can use several methods to make sure you have your regular meals without affecting your health. So here are some of the factors you can follow to take care of your appetite.

1. Small Meals

Small Meals

Having a large plate of food can be a difficult task when you have completely no desire to eat. So consider changing your large meals into several small-sized meals by investing in small high protein meals.

Seeing a full plate of food without any appetite can completely pull you off the mood to eat at all. Small meals can trick the brain and help in providing all the nutrition without the pressure of eating too.

This also assists in providing food to your body on a regular basis due to small sections of meals. You can break down three full meals into six or seven sections. These small meals provide proper nutrition to your body time by time.


2. Liquid Meals

Liquid Meals

If you are having trouble eating full plate meals try replacing them with liquid meals by consulting your Dietitian. Use liquids like smoothies, milkshakes and juices with various veggies and fruits to maintain nutrition and health.

Add various beneficial ingredients containing protein, good calories, nut butter, etc. This will help you maintain your appetite along with good health.


3. Change your eating Environment

Mealtimes can be more enjoyable and pleasant when the atmosphere is right. So change your settings, play your favourite music in the background, even light up a candle to give it a more gratifying surrounding.

It is even better to sit around with your family and friends.


4. Exercise


Exercising can help in increasing muscle mass and metabolic rate as physical activities show an influence in stimulating hunger. Physical activity burns calories from the body and sustains an individual’s level of energy.

Having a walk or doing exercise before your meals can help in making the appetite more appealing. Exercise will not improve your help in improving your appetite within a day; it usually requires a few days of physical activity.


5. Adding a Reminder for Meals

Loss of appetite can lead to escaping your regular meals. Therefore, setting a reminder for individual meals can help in ensuring you are eating your food regularly.

Add alarms on your phone on a daily basis at a specific time as it is important to have enough nutrients and calories everyday to maintain a healthy lifestyle.


6. Invest in Healthy Snacks

Healthy Snacks 

Small healthy snacks are a great way to increase your food intake. By consuming healthy snacks like cottage cheese, crackers, bananas, popcorn, protein bars and more.

Having small bowls of healthy snacks throughout the day helps in improving your appetite along with boosting your nutrition and calorie intake.

Some healthy snacks which can be consumed are as follows:

  • Greek yogurt
  • Cottage Cheese
  • Mixed Nuts
  • Apple
  • Popcorn
  • Protein bars

However, these healthy snacks should not be consumed during or close to your mealtime as it can end up affecting your appetite.


7. Consume less fiber

Fiber containing foods digest at a slow pace keeping you feel full for a longer amount of time. Due to this, people tend to face an issue in having an appetite.

Therefore, sticking to low fiber foods can help in increasing your appetite. Some low Fiber foods include sourdough bread, fruits and vegetables like bananas, melons, skinless potatoes and more.

Some low Fiber food are: 

  • White Bread
  • White Rice
  • Eggs
  • Papayas
  • Watermelons
  • Peaches


What is the reason behind a decrease in appetite?

A lack of appetite can occur due to various reasons such as psychological factors, physical factors, illness and more. This results in people losing their interest in consuming food or having no desire in eating food at all. Not having proper food can affect outcomes like weight loss and fatigue.\

People face decrease in appetite for a short period of time due to digestive and infections problems. In this individuals usually recover once their digestive and infection issue is cured.

Some individuals also tend to lose their desire for appetite due to medical conditions. It includes sickness such as cancer and is relatively long term it is termed cachexia by doctors.

Some of the reasons for lack of appetite are as follows:

Commonly found grounds

The Bacterial and viral diseases often are reasons for a loss in appetite. These are temporary and are recovered in a short amount of time. Commonly found diseases include:

  • Hormonal imbalance
  • Flu
  • Food poisoning
  • Cold
  • Upset stomach
  • Digestive issue


Medical Reasons

Medical conditions are a major reason for the loss of appetite. It can occur due to sickness and result as a side effect of medications. For example, some tend to face cachexia in the latter stage of cancer. In such cases, you should consult your doctor for nutritional advice.

If a person with major sickness is facing loss in appetite or pain during the consumption of food, vomiting, improper urination and lack of ability to hold liquid down one should immediately consult a doctor.


Psychological reasons and Mental health

A person’s mental and psychological factors play a crucial role in their appetite. In some cases anxiety, grief, trauma and more mental health issues can cause either increase or decrease an appetite.

Mental health issues tend to bring psychological and emotional changes in the body due to pressure. This highly affects digestive and stomach areas in the body causing a lack of appetite among people.

Some mental health illness that causes appetite loss are:


Depression is a major mental health issue that causes a lack of appetite among people. Research showcase people facing depression are likely to face appetite loss.


Various symptoms of appetite loss are produced due to stress. Such as indigestion and nausea which can make some people lose their desire to consume food.

Mental health can highly affect eating habits. Therefore people tend to lose or gain their appetite when they face these psychological issues.


Side-Effects of not having an appetite

Food is a basic necessity we all require in our daily lives. But due to several medical or psychological reasons, one can face the problem of not having the desire to eat. Here are some side effects of not eating or not having an appetite:


1. Weak Immune System

Lack of eating can cause an imbalanced diet. When a body is unable to receive necessary vitamins, nutrients and other compounds it makes the immune system weak.

We require a strong immune system to fight several illnesses in order to maintain a healthy body.


2. Fatigue

One of the most commonly faced issues due to not eating is fatigue. A body gets its energy through food & drinks and the calories which are present in it. So when these calories are consumed in the proper amount the body is not able to function properly. Causing tiredness and low energy level.


3. Development Issues

Good foods are extremely essential especially for young people as it provides a proper growth for kids. Proper nutrients should be provided to ensure good development such as healthy bone for strength and growth.



What foods should I eat if I’m facing a lack of appetite?

During a lack of appetite, you should eat fruits, eggs and toast, smoothies as they are great for nutrients and cheese. All these foods will provide you with all the necessary ingredients good for your health without being too heavy.


Is appetite loss caused due to depression?

Depression can be a potential reason for loss of appetite. As depression does affect the digestive area of the body. However, there can be several other reasons behind the cause of lack of appetites such as Medical reasons, psychological factors and others.



Loss of appetite can be extremely frustrating for individuals. But by following the above-mentioned steps one can try to overcome it. As appetite loss is not something you should take in a casual way. Not having a proper meal regularly can majorly affect your health and body.

If after following all the above-mentioned methods if you still face a lack of appetite you should immediately consult a doctor. Because it is important to take it seriously with all the important measures. I hope this article would have helped you in some way regarding appetite.

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