13 Effective Ways To Increase Your Appetite For a Healthier Body

We often find ourselves in situations where our appetite goes for a toss. There can be several reasons behind this, which might be both psychological and emotional. Bringing our eating habits back to a routine is essential to ensure our health is not at stake. We must find an answer by naturally boosting appetite rather than forceful interventions.

Many studies claim that an instance does not permanently mark emotional eating; the same can root in any situation. This is why the loss of appetite doesn’t necessarily mean that a person is going to start emotional eating just to make up for the “not eating”?

If you are looking for ways to increase your appetite, this article has the answer. We have listed a few common home remedies for increasing appetite naturally.

Read More: 14 Reasons You’re Not Feeling Hungry

What is the Loss of Appetite?

Loss of appetite, also known as absent hunger, occurs when a person’s desire to eat significantly decreases. Many people mistakenly associate this with anorexia, but they are not the same. Anorexia nervosa refers to intentional self-starvation, whereas loss of appetite is an unintentional reluctance to eat, which is our primary focus.

Appetite regulation in the body is a complex process involving multiple organ systems, including the central nervous, digestive, and endocrine systems.

A short-term or sudden loss of appetite is usually not a cause for concern, as it often resolves on its own once the underlying issue is addressed.

Persistent loss of appetite is a cause for concern, as it can indicate underlying health issues affecting overall well-being. Unlike temporary appetite loss, which often resolves on its own, a prolonged decrease in hunger may require remedies or supplements to restore a healthy appetite.

Read More: Listen to Your Body: Knowing When Hunger Is a Sign to Break the Fast

What Causes Loss of Appetite?

What causes appetite loss? This question and an answer on increasing appetite will help us address the issue in many ways. Here are a few common causes of loss of appetite:

1. Presence of Food in the Gut

One of the most common causes of low appetite is food in the gut. Simply means, you will not feel as hungry as you must. If your gut is already full, you may shy away from food, even if your favorite dish is presented in front of you.

The reason behind this is that our gut lining is distributed with sensors that are responsible for sending signals to our brain. These signals help us by directing us to either eat or not to eat. The inability of these sensors to properly send signals to the brain despite a lack of food in the gut signals a need to stimulate appetite naturally.

2. Endocrinal Function In The Gut

If the gut’s endocrine functions, which help regulate hunger and satiety, are disrupted, you might lose your appetite. Gut microbial balance is essential to restore it effectively. 

Ghrelin, a key hormone that promotes appetite, can significantly contribute to appetite loss, especially after fasting.

Additionally, peptide YY, secreted by the ileum, and cholecystokinin, produced by the small intestine, help suppress appetite when we feel complete. However, an imbalance in these hormones can lead to loss of appetite, signaling an underlying issue.

3. Emotional Wellbeing

The emotional state of a person affects their appetite. These kinds of situations bring about short-term appetite loss. Still, the moment the same gets redirected to one’s degrading mental health, there are chances that the loss of appetite is not temporary at all and requires immediate consumption of foods that increase appetite.

4. Lack of Sleep or Insomnia

A person’s lack of sleep is often directly related to their appetite. If you had inadequate sleep the previous night, you must have faced this, too. Situations like these must be tackled with good sleep and proper sleep hygiene. Studies show how sleep affects appetite, and it must be addressed immediately.

5. Influence of Thyroid Gland

The thyroid gland is one of the most essential parts of the endocrine system. The secretion of thyroid hormones heavily influences our appetite.

Any damage to the thyroid gland affects your appetite. Hyperthyroidism, or the excess secretion of the thyroid hormones, tends to be the pivotal reason behind the loss of appetite. If the dysfunctionality of the thyroid gland is the reason behind appetite loss, it is crucial to fight the problem right from the roots. And for this, you must consult a healthcare practitioner to diagnose and address the situation.

Read More: Best Yoga Poses For Thyroid.

6. Peaking Stress Hormone Levels

The stress hormone cortisol plays a significant role in regulating our appetite. Cortisol levels are directly proportional to our appetite, meaning we are more likely to eat more without control when under stress.

Emotional eating or stress eating is prevalent and is seen in many individuals when they are faced with a crisis. A sudden drop in heightened stress levels often adversely affects the appetite, which makes us arrest our eating and results in a lack of appetite.

7. Digestive Disorders

A sour stomach and improper digestion of the ingested food often cause people to avoid food. This can cause nausea or discomfort, another cause of losing appetite.

Read More: 12 Home Remedies For Sour Stomach That Work

8. Cancer or Cancer Treatment

Cancer can cause a loss of appetite. The renowned American Society of Clinical Oncology claims that the appetite of an individual can be affected if one is suffering from cancer or undergoing any kind of cancer treatment.

Cancer treatments combining chemotherapy and radiotherapy are responsible for bringing about changes in one’s metabolism and hormonal balance, making one averse to food.

How to Increase Appetite?

It is essential to know that foods that increase appetite stimulate appetite naturally, not suddenly. If the problem with appetite has been chronic, increasing your appetite may take some time.

In this part of the article, we have walked you through the various home remedies to increase appetite.

1. Munch on Small Portions More Frequently

People who suffer from loss of appetite tend not to be able to eat suddenly. If you have been looking for ways to stimulate your appetite naturally, start eating less but eating more times throughout the day.

Increasing the frequency of eating might seem daunting for people who have an impaired appetite (R), but trust me, this tactic does work. Try dividing your meals from the convention three times a day to either five or six times throughout the day.

Don’t start with heavy meals all at once; instead, start with light meals and gradually increase the portion size and the ingredients you consume.

2. Increase the Calorie Intake

Calories and healthy intake help to increase appetite. That being said, ensuring you eat healthy calories and not just gorge on fast food and greasy fries is also essential.

Try to cook foods that increase appetite and are rich in calories. Ensure you gradually introduce calories to your diet and not just hurl them all at once. Doing so will affect your metabolism and adversely affect your body’s functions.

3. Put Nutrition on The Priority List

Ensure you eat healthy whenever you eat. Include nutritious food that helps you maintain overall health and not indulge in unhealthy food. To increase appetite, you must include as much nutrition as possible in your home remedies.

Studies show that people who suffer from loss of appetite tend to rely more on candies, chips, ice cream, etc., thanks to the adverse effects of food marketing. These fill them up faster, and they can get away with eating less.

If you are looking for ways to increase your appetite, try to swap unhealthy eating options with healthier ones. Include more vegetables and fruits in your diet. Switch up your eating habits and think of nutrition first before your tastes and preferences.

4. Play Tricks With Your Brain With Visuals

One of the biggest worries of people suffering from appetite loss is they might end up overeating. Because of this, they end up under-eating, one of the worst downsides of the situation. 

A great way to trick your brain into thinking you are eating small portions (R) is to plate the dish on a big plate or bowl. This gives off the vibe that you eat less, even when eating adequate amounts.

5. Scheduling Your Meals

Hunger is every person’s regular cue to fill their tummies up, but for people who suffer from an irregular appetite, there are chances that these triggers won’t help.

In such cases, try scheduling your meals to stimulate your appetite naturally. Setting a reminder for each meal helps keep your meal consumption in check, and you will be assured that you are consuming your food from time to time without fail.

Scheduling helps bring back the old food consumption routine in your body, which is a bonus.

6. Never Skip Breakfast

Breakfast is an important meal, so it is necessary to never skip on it. It is one of those meals of the day that can boost our metabolism.

If you are looking for ways to increase appetite, skipping breakfast is the last thing you should do. Studies have shown that skipping breakfast makes you eat less throughout the day, which is the opposite of what you aim for.

A specific study claims that breakfast consumption induces thermogenesis in the body, which helps burn off excess calories, makes you hungry, and increases your appetite.

Read More: Gut-Friendly Overnight Oats with Berries: A Probiotic Breakfast

7. Alternate With Drinking the Calories

There are instances where people with less appetite cannot eat the required calories due to feeling full. 

In this case, instead of eating the calories, try drinking them. You can do this by adding a dash of cream or just topping your smoothie off with some whipped cream, and you are good to go. However, ensure you do not overdo it.

You can also eat your fruits in different forms, preferably in a smoothie, and add some nuts, milk, yogurt, or protein powder to increase the calorie intake in one go.

8. Healthy Snacking

Healthy snacks account for one of the best answers to increasing appetite. Big meals are often one of the most intimidating ways to increase appetite; opting for smaller portions is always advisable.

Eating healthy snacks in frequent intervals is always better than eating huge quantities at once. Eating vast amounts at once worsens digestion, leading to a loss of appetite.

Some easy options for healthy foods include fruits, nuts, protein or granola bars, yogurt, popcorn (without butter), nut butter, whole wheat bread, or even crackers.

Read More: Avoid the Midday Slump with Energy-Boosting Snacks

9. Eat What You Enjoy

Humans tend to indulge in something they are pretty fond of. If you want to increase your appetite significantly, try eating foods you like and healthy alternatives. Eat something that tastes good and not bland. 

According to a study, our appetite increases when we like certain foods. So, this is the best way to boost your appetite and satisfy your taste buds.

10. Increase Your Physical Activity

Exercise is a natural form of burning calories and promoting overall fitness. It requires replenishing lost energy, which leads to an increase in appetite. This is one of those specific ways to increase appetite that takes a lot of time to get the desired results. You won’t see a spiked increase in your appetite (R) right after a day of exercise, but the results will show steadily.

11. Cut Down on Excess Beverages Along With Meals

When you include beverages with the meal, make them a secondary choice. You may feel full very quickly if you drink more than you eat.

Drinking beverages with meals induces bloating and fails to naturally stimulate appetite. Drinking makes you feel full quickly, so you eat less than you should have.

To increase your appetite effectively, avoid drinking for at least half an hour before the meal.

12. Supplements Are Worth a Shot

Loss of appetite can be a common issue with those lacking essential nutrients. If that is the case with you, try supplements or vitamins that increase appetite.

Including certain supplements such as zinc, thiamine, and fish oil as supplements in your diet can help stimulate appetite naturally without any harsh side effects.

13. Include Foods That Increase Appetite

Now that we know the common ways to increase appetite let’s focus on a few foods that contribute to more hunger.

A. Tamarind

Tamarind is a natural taste booster. The tanginess of its pulp is excellent for bringing about that lost taste on the palate that often causes people to lose their appetite.

It is also a fantastic remedy for a sour stomach, so if your loss of appetite is due to indigestion, try opting for tamarind. This can help with the situation and reduce the uneasiness accompanying indigestion and bloating.

B. Pomegranate Juice

Pomegranate is a fantastic remedy that helps stimulate appetite naturally. It is jam-packed with several essential nutrients and vitamins, making you feel hungry and boosting your appetite.

This is one of those home remedies to increase appetite that is very beneficial for children. Make sure you drink freshly pressed pomegranate juice because store-bought ones are loaded with preservatives that are not that good for your health.

C. Pineapple

Pineapples are yet one of the fantastic foods that increase appetite. It is loaded with excellent enzymes and acids that help break down the food and relieve bloating, which could have been the primary reason for the lack of appetite.

Not just that, eating a few pieces of pineapple before actual meals helps increase the appetite, too.

Read More: 7 Important Health Benefits Of Pineapple Juice

Final Thoughts

A few easy ways can help you regain your normal appetite. Proper sleep, maintaining enough and timely hydration, avoiding processed foods, avoiding beverages right before meals, and eating nutritious meals are a few effective remedies. Certain foods, such as tamarind, pineapple, pomegranate, and others, can boost appetite naturally.

Feeling less hungry than usual can be expected; however, if the problem persists long, it is advisable to consult a healthcare provider. 

Depending on the cause, loss of appetite can be acute or sometimes even chronic. To curb its related issues, it is best to opt for remedies that stimulate appetite naturally rather than abruptly. Eating in adequate amounts and eating healthy simultaneously is essential to maintain one’s well-being.

• Jul 2018
  Written by Somapika D
• Feb 2025
  Edited by Vaishnavi