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When navigating depression, everyday tasks, like preparing and eating meals, can feel overwhelming or simply not enticing. Depression can cause loss of appetite, which can be extra difficult to deal with when you’re experiencing other symptoms of depression like low energy, sadness, and lack of motivation. “It’s like work trying to eat most days,” one MyDepressionTeam member wrote.
The good news is that there are low-effort ways to manage loss of appetite, backed by experts and members’ experiences. Here we talk about practical tips and what to eat when you have no appetite, so that you can still nourish your body and take care of yourself.
Changes in appetite, such as increased or decreased appetite, are a common symptom of depression. Almost half of the people with major depressive disorder experience decreased appetite. “I don’t have an appetite, so I only eat when I absolutely have to,” one MyDepressionTeam member wrote.
Even though appetite changes are one of the most telltale symptoms of depression, there’s little research on why some people lose their appetite when they’re depressed.
One study found that when people with depression and lack of appetite looked at pictures of food, they had less activity in the area of the brain that monitors the body’s energy needs. This means that someone with depression might not have a desire to eat even though they have changes in their body that usually cue hunger.
Another small study found that high levels of cortisol (a stress hormone) in people with depression and decreased appetite appear to reduce the sense of reward that food normally brings, which may be what causes loss of appetite.
The emotional and physical symptoms of depression, like lack of energy and motivation, can also make eating seem like a chore or not enjoyable. Many MyDepressionTeam members talk about how loss of appetite makes eating feel forced. “I find myself having to force food down just to stay safe,” one member shared.
Not having an appetite can make eating feel like a burden and not worthwhile, but eating out of care for your body is meaningful and a form of self-care.
Here are some tips to help you eat when you don’t feel like it. There’s little research about dealing with depression-related loss of appetite, specifically. Some of these tips are geared toward people living with cancer who experience a loss of appetite, but they can be applied to anyone dealing with loss of appetite.
Meal prep cooking is also a good way to prepare for days when you have no appetite. Try cooking meals with extra portions on your better days. That way, you have something in the fridge to simply heat up when you don’t feel like eating but still want to nourish your body. You might also ask for help from a loved one to prepare meals for or with you.
“I am trying to cook on the weekends when my husband is home and make extra so I have something nutritious to warm up and eat throughout the week. It is good food for me and it is ready, so I don’t have to cook as often when I don’t have the energy,” one member shared.
Difficulty making decisions when you’re depressed makes choosing what to eat all that much harder if you don’t have an appetite. Learning what works for you may take some trial and error. But once you have a few go-to foods, having them on hand and establishing a routine will make periods of no appetite easier to deal with.
Below are some foods that provide nourishment with minimal cleanup when you don’t feel like eating. However, keep in mind that it’s important to speak with your healthcare provider about making changes to your diet to make sure you are eating in a way that supports your overall health.
Protein-rich snacks that take little or no time to prepare help nourish your body without effort. Try nut butter sandwiches, cheese and crackers, and yogurt topped with nuts or seeds. Eggs are also high in protein and can be prepared in a lot of ways, depending on what sounds best to you in that moment. You might also try protein bars or shakes, but be mindful of added sugars, artificial sweeteners, and fat content.
If you’re becoming underweight due to loss of appetite, it’s important to increase the amount of protein and calories you consume.
Ready-made meals, such as canned soup or bagged salads, are great to have on hand for low-energy days.
“I find it easier in spring and summer because I can live on packaged salads, cherries, and watermelon,” one member wrote. Another shared, “I eat mostly prepared foods or order in because I just don’t have the energy or interest to cook.”
Some soups are more nutritious than others. Look for soups that have whole grains, lean protein, and veggies. Some ready-made meals, like frozen meals, have a lot of sodium or calories, so it’s important to read the label. Go easy on yourself, and eat as well as you can.
Liquid meals can make it easier to get some nutrients, especially if you get nauseated when you eat. Try smoothies, protein shakes, or meal replacement shakes when you have little appetite or when the idea of eating doesn’t sound appealing. Smoothies also allow you to pack in fruits, vegetables, and other nutritious ingredients like seeds and peanut butter.
Choosing nutrient-rich foods, such as those high in protein, fiber, vitamins, and minerals, can help you get the nutrients you need, even if you’re not eating a lot. For example, whole-grain bread, oatmeal, and beans and legumes contain healthy fiber, antioxidants, and important vitamins and minerals.
Fruits are also rich in nutrients and may seem more appealing when your appetite is low. Have your favorite fruits on hand, and try adding protein or fat, such as your favorite nut butter or yogurt, to round them out.
“When I lose my appetite, I make sure I drink healthy smoothies, Ensure, yogurt, applesauce, bananas, protein, eggs, anything I can get DOWN,” one member wrote.
When you have no appetite and are eating less, some foods may irritate your stomach. This can make eating even more difficult than it already is when you’re experiencing depression. Foods that are gentle on the stomach, such as toast, crackers, potatoes, and some vegetables, can help you get nutrition without overwhelming your stomach.
Loss of appetite can be a serious concern when it’s severe or lasts a long time. Talk to a healthcare professional if your loss of appetite doesn’t go away or is making it hard to eat at all. The following symptoms should also be talked about with a healthcare provider:
Your doctor might recommend talking to a mental health professional about your eating habits and depression. Therapy may address symptoms affecting your appetite. Your doctor might also refer you to a registered dietitian or nutritionist to help make sure you get the nutrients your body needs.
When your appetite improves or returns to normal, this may be a sign of progress in your recovery from depression.
MyDepressionTeam is the social network for people with depression and their loved ones. Members come together to ask questions, give advice, and share their stories with others who understand life with depression.
Do you experience loss of appetite? How do you manage it, and what do you eat? Share your experience in the comments below, or start a conversation by posting on your Activities page.
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I have not had an appetite for sometime. I have diabetes. My first wife was killed in a car accident 20 years of marriage. My second wife died of cancer 20 more years of marriage. My third wife just… read more
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