Appetite is your natural desire or interest in eating. It’s influenced by many things, including your mood, daily habits, environment, and even how food looks or smells. This is different from hunger, which is your body’s physical need for energy and nutrients.
Hunger is the feeling you may notice when you haven’t eaten for a while, such as stomach rumbling, light-headedness, or low energy. Appetite, on the other hand, is more about whether you feel like eating.
Is it normal for appetite to change?
Changes in appetite are common across the lifespan. They can be influenced by ageing, illness, medications, stress, and changes in routine. Importantly, appetite doesn’t always reflect what your body actually needs.
This becomes especially relevant as we get older. After the age of 65, natural changes in the body can make hunger cues less noticeable and reduce our overall appetite. Research shows that older adults often feel full sooner, feel less hungry, and tend to eat less overall (1,2).
You might notice that:
- You don’t feel as hungry as you used to
- You get full more quickly during meals
- Eating feels more like a task than something you enjoy
While these changes can be a normal part of ageing, ongoing appetite loss can start to affet your health over time.
Why does appetite loss matter?
Even small, ongoing reductions in how much you eat can have a bigger impact than you might expect. Appetite loss has been linked with:
- Increased risk of malnutrition (3,4)
- Unintentional weight loss
- Loss of muscle mass and strength
- Reduced energy and increased fatigue
- Higher risk of falls and hospitalisation
- Slower recovery from illness or injury
Over time, this can affect your independence, mobility, and overall quality of life.
Why has my appetite declined?
Appetite loss is usually a combination of factors rather than just one.
Ageing
As we age, changes in taste and smell, slower digestion, and hormonal shifts can all reduce our appetite. You may also feel fuller more quickly than you used to (2,5).
Lifestyle
Eating is often more enjoyable when it’s shared. Living alone, having less motivation to cook, or feeling socially isolated can all reduce how much you eat (3,4).
Medical conditions
Illness, infections, and chronic diseases can reduce appetite while increasing the body’s need for nutrients. Difficulties with chewing, swallowing, or digestion can also make eating more challenging (5).
Medications
Many medications can affect appetite by causing nausea, dry mouth, changes in taste, or digestive discomfort. Taking multiple medications can increase these effects (3).
Mental health
Low mood, anxiety, stress, or memory changes can all reduce appetite and motivation to eat. These factors are also linked with a higher risk of malnutrition over time (3).
What can I do to improve my appetite?
If your appetite is low, small and practical changes can make a meaningful difference.
Eat small frequent meals
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- Aim for 5-6 smaller meals or snacks across the day
- Try to eat every 2-3 hours, even if you’re not feeling hungry
- Setting reminders can help
Make the most of every mouthful
When you’re eating less, it’s important to get more nutrition from each bite.
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- Add extra energy and protein to meals where you can
- Use foods like oils, full-fat dairy, nut pastes, and milk powder
- Try simple things like:
- Add an extra slice of cheese to your sandwich
- Stir milk powder into coffee or porridge
- Swap sweet biscuits for cheese and crackers
Keep food simple and accessible
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- Have easy options ready to go
- Cheese and crackers, ready-made meals.
- Choose softer foods if eating feels tiring
- Soups, smoothies, custard, or stewed fruit.
Eat with others when you can
Eating is a social activity, and sharing meals can naturally improve appetite.
Tip: Ask a friend or family member to bring a favourite snack to share when visiting
Include gentle movement
Light activity, like a short walk, can help stimulate your appetite and support digestion.
Consider nutritional supplements
If eating enough is difficult, oral nutrition supplements can help. These are available as drinks, puddings, or powders and provide energy, protein, and a range of other nutrients in smaller volumes.
Why early support matters
Appetite loss is often overlooked or dismissed as a normal part of ageing. However, research shows it is closely linked with malnutrition, frailty, reduced muscle mass, and increased health risks (3,4).
The earlier it’s addressed, the easier it is to prevent further weight loss and maintain strength and independence.
When to seek support
If you’ve noticed ongoing changes in your appetite, unintentional weight loss, or that eating feels more difficult than it used to, it’s worth seeking support. Our dietitians at the Healthy Eating Clinic can work with you to find simple, personalised strategies to help you maintain your nutrition and feel your best.
Book a consultation today to get evidence-based nutrition support.
References
- Morley, J. E. (2016). Appetite regulation and ageing. Nutrients, 8(1), 28.
- Rolls, B. J. (1999). Appetite, hunger and satiety in the elderly. Proceedings of the Nutrition Society.
- Agarwal, E., et al. (2023). Malnutrition in older people: causes and consequences. Clinical Nutrition.
- Bell, et al. (2023). Appetite loss and malnutrition risk in older adults. https://pmc.ncbi.nlm.nih.gov/articles/PMC10067499/
- Volkert, D., et al. (2024). Malnutrition in older adults: mechanisms and consequences. Clinical Nutrition ESPEN.
- Gomes, F., et al. (2023). Appetite loss, malnutrition and clinical outcomes in older adults. Clinical Nutrition. https://pmc.ncbi.nlm.nih.gov/articles/PMC9894952/
