Eating well is essential for healthy aging, but maintaining a strong appetite can be a challenge for many older adults. As you age, factors such as changes in metabolism, medications, dental health and even emotional well-being can significantly impact your desire to eat. However, ensuring you or your loved one receive proper nutrition as you age is vital not only for maintaining energy levels but also for supporting overall health, preventing malnutrition and boosting the immune system.
Hope Barkoukis, chair of the department of nutrition at Case Western Reserve University in Brecksville, Ohio says, contrary to what many may believe, loss of appetite is actually not a normal part of healthy aging. However, anywhere from 15 to 30 percent of adults over the age of 60 report having a poor appetite.
For those struggling with this issue, for themselves or a family member, finding what works to increase appetite is an important goal. Here, you will explore practical strategies and insights offered by experts.
What causes appetite loss in older adults?
Barkoukis says it’s important to understand that the loss of appetite in seniors is “incredibly multifactorial.” She highlights a range of social, psychological and physiological factors that play a role in reducing appetite, including:
- Loneliness.
- Food insecurity.
- Social isolation.
- Depression.
- Apathy.
- Loss of smell and taste.
- Diminished thirst.
- Reduced saliva production.
- Impaired swallowing ability.
- Constipation.
- Delayed motility and emptying of the stomach and gastrointestinal tract.
- Changes in body composition — Loss of muscle mass (sarcopenia) and increased fat mass with aging, leading to lower overall calorie needs, as muscle requires more energy than fat.
- Dentition (problems with teeth or dentures).
- Overall malnutrition.
Medication-related factors:
- Prescription drugs may reduce appetite or interfere with digestion (e.g., certain antidepressants, chemotherapy drugs and pain medications).
- Polypharmacy: The use of multiple medications can lead to drug interactions that affect appetite or cause side effects like nausea or gastrointestinal discomfort that make eating difficult.
How increasing appetite affects quality of life
A healthy appetite can impact physical, mental and social well-being, says Sarah Fagus, a Sun Health nutritionist based in Phoenix, Arizona. Fagus notes a balanced diet can prevent malnutrition, fatigue, worsened chronic conditions and the acceleration of cognitive and physical decline.
According to Shebna N. Osanmoh, a psychiatric nurse practitioner at Savant Care in Los Altos, California, loss of appetite can start a vicious cycle. He says, “Poor nutrition leads to lower energy, making seniors less active and sociable. The loss of muscle mass reduces immunity and increases the risk of falls.” As a result, seniors may withdraw socially, further compounding their mood and appetite issues.
The emotional and social toll is significant as well. Fagus says that seniors with reduced appetite tend to avoid social interactions, leading to isolation and feelings of loneliness. This isolation, combined with physical decline, underscores the urgency of finding solutions to improve appetite in seniors early.
From adjusting meal types to creating a more enjoyable eating environment, if you are struggling with how to increase your appetite, addressing the multiple factors involved can help you achieve a balanced diet and a greater sense of well-being.
Effective ways to increase appetite in seniors
The experts we spoke with agree that finding ways to increase appetite in the elder years can have social, emotional and physical benefits. Below are a few suggestions:
Address medical barriers to eating
Fagus recommends working with healthcare professionals who can provide tips to manage conditions like dry mouth, dentures or digestive issues that might interfere with eating.
Make food easy to eat
To simplify mealtimes, finger foods or pre-cut portions may be accessible and manageable options.
“Offer smoothies or soups for those who have trouble chewing or swallowing,” adds Fagus.
Enhance visual appeal
Make food more inviting by using fresh ingredients, vibrant colors, creative plating and appealing textures to stimulate interest in eating.
Incorporate fortified beverages
Offer drinks that are rich in essential vitamins, minerals and calories, such as nutritional shakes or smoothies, to supplement meals.
Encourage regular physical activity
Osanmoh says, ”Light exercise should be allowed before meals or even just a short walk in the house, which can stimulate the natural appetite.”
Choose high-calorie, nutrient-dense foods
Focus on meals that pack more nutrition and calories into smaller portions, such as avocados, nuts or full-fat dairy.
Osanmoh notes that appetite in seniors is generally better in the morning, so beginning the day with consistent consumption of protein-rich foods can help boost metabolism.
Create a routine of communal eating and social interaction
Make mealtimes social events. Organize family meals or group dining experiences to make eating more enjoyable and foster a sense of connection.
Experiment with herbs and spices
Certain herbs and spices (like ginger and cinnamon) can act as natural appetite stimulants, as they affect the senses and make food more appetizing.
Drink after meals
Barkoukis cautions against filling up with low-calorie-density beverages like diet sodas or seltzer water that can crowd out a more balanced and nutritious meal.
Try natural appetite stimulants
Research shows that fatty Omega-3 supplements like fish oil can be a good natural option to increase appetite.
Barkouis warns against artificial appetite stimulates. She explains that many appetite-stimulating medications offer limited benefits, with several presenting a poor risk-to-benefit ratio.
When to seek medical advice
Fagus says it’s important to seek medical help if you notice any of the following signs:
- Significant weight loss: Unintentional weight loss of 5% or more over six months, or 10% over a year, can indicate a serious issue.
- Persistent appetite loss: A loss of appetite lasting more than a few days without improvement should be addressed.
- Nutritional deficiencies: Symptoms such as fatigue, weakness or hair loss may indicate malnutrition.
- Difficulty eating: Struggles with chewing, swallowing or experiencing pain while eating should be evaluated.
- Mood or mental changes: Signs of depression, confusion or cognitive changes can be related to underlying health issues.
- Worsening chronic conditions: If appetite loss is affecting the management of chronic conditions, such as diabetes or heart disease, it requires attention.
Final thoughts on improving appetite in seniors
Increasing appetite in seniors can be essential for maintaining physical, mental and emotional well-being. By addressing the underlying causes of appetite loss — whether social, psychological or physiological — it’s possible to break the cycle of malnutrition and improve overall health. From enhancing meal appeal to encouraging social eating, there are many practical steps that can help seniors regain their appetite and, ultimately, their quality of life. Early intervention, along with a holistic approach that includes physical activity and emotional support, is key to ensuring that seniors enjoy both a nourishing diet and a fulfilling lifestyle.
Osanmoh says that even if you are having trouble increasing your appetite, it doesn’t have to limit your quality of life. “You can focus on enjoying each meal, rather than worrying about portion sizes. Every little bite counts, and with patience and creativity, we can usually find ways to maintain good nutrition.” He adds that seniors should know that “You are not alone on this journey; Don’t hesitate to reach out to healthcare providers, support groups or nutritionists who specialize in geriatric care.”
