While most people are trying to cut back on food for various reasons, there are those with the opposite challenge. They struggle to eat enough, or plain have no appetite. This can be due to various reasons, such as a medical condition or even stress.

Nevertheless, it is essential to maintain a healthy appetite as the body relies on it for energy and vital nutrients. In this article, we provide 30 tips to boost your appetite and feel great. From incorporating exercise, dietary recommendations, and lifestyle changes, you can increase your appetite and promote overall wellbeing.

1. Exercise regularly

Exercise is known to boost the production of appetite-stimulating hormones, such as ghrelin. Aim to incorporate at least 30 minutes of moderate exercise daily. It could be something as simple as taking a walk outside, cycling or swimming.

2. Meditate

Stress is one of the leading causes of a lack of appetite. Meditation is an excellent way to calm the mind and reduce stress levels. Set aside some time daily, even if it’s just 5 minutes, to meditate and reduce stress levels.

3. Drink water

Drinking insufficient water can lead to dehydration, which can also cause a decreased appetite. Aim to drink at least 8-10 cups of water daily to stay hydrated and stimulate hunger.

4. Incorporate soup

Soup, particularly broth-based ones, can be an excellent way to increase your appetite. The warm liquid can help soothe the digestive system and stimulate hunger. Consider drinking soup before a meal.

5. Snack frequently

You are likely to have a better appetite when you eat more frequently. Small snacks throughout the day, such as nuts, fruits, or crackers, can help promote hunger and boost energy levels.

6. Don’t skip meals

In case you are not feeling hungry, avoid skipping meals. Skipping meals can cause a drop in blood sugar levels and lead to a lack of energy. This, in turn, makes it difficult to feel hungry.

Aim to eat three well-balanced meals daily, even if you don’t feel hungry.

7. Eat high-fiber foods

Foods high in fiber, such as legumes and whole-grain cereals, can help promote digestion and increase satiety. Aim to incorporate more high-fiber foods in your diet and avoid processed foods.

8. Vary your diet

Eating the same foods repeatedly can lead to taste fatigue. This, in turn, can lead to a lack of appetite. Consider varying your diet by incorporating different flavors and textures.

Try new recipes and experiment with new ingredients to keep things interesting.

9. Consume more protein

Protein is an essential nutrient for muscle building and repair. It is also known to increase feelings of fullness, which can help prevent overeating. Aim to incorporate a protein source in every meal, such as eggs, lean meats, tofu, or Greek yogurt.

10. Try smoothies

Smoothies can be a delicious way to consume various nutrients essential for overall wellbeing. Incorporate some high-protein foods such as Greek yogurt, almond milk, or protein powder.

Add some fruits such as berries and bananas, and some greens such as spinach or kale.

11. Avoid drinking before meals

While it’s essential to drink enough water, avoid drinking liquids right before a meal. This can lead to fullness and reduced feelings of hunger. Consider drinking liquids 20-30 minutes before or after a meal.

12. Have breakfast every day

Breakfast is the most important meal of the day, and skipping it can lead to a lack of energy and appetite. Aim to incorporate a high-fiber, high-protein breakfast every day. Consider whole-grain cereals, Greek yogurt, or eggs.

13. Use herbs and spices

Herbs and spices can have numerous health benefits and add flavor to your meals. Incorporate more herbs such as basil, cilantro, and rosemary, and spices such as cinnamon and turmeric in your diet.

14. Reduce sugar intake

Consuming too much sugar can lead to spikes in blood sugar levels and increased feelings of fullness. Consider reducing your sugar intake by avoiding sugary soft drinks, candies, and baked goods.

15. Eat slowly

Chewing slowly and enjoying your food can lead to increased feelings of fullness and satisfaction. Avoid rushing through meals and take the time to chew and savor your food.

16. Get adequate sleep

Sleep is essential for overall health, and getting enough sleep can help regulate hormones that control hunger. Aim to get at least 7-8 hours of sleep daily.

17. Consume healthy fats

Healthy fats such as those found in avocado and nuts can help promote satiety and increase feelings of fullness. Avoid unhealthy fats such as those found in processed foods and fast foods.

18. Avoid distractions while eating

Eating while watching TV or working can lead to overeating and reduced feelings of satisfaction. Avoid distractions while eating, and take the time to enjoy your meal.

19. Incorporate probiotics

Probiotics, found in foods such as yogurt and kefir, can have numerous health benefits, including boosting stomach health and promoting appetite. Consider incorporating more probiotic-rich foods in your diet.

20. Eat nutrient-dense foods

Eating foods that are high in nutrients and low in calories can help promote overall health and increase feelings of fullness. Consider incorporating more fruits, vegetables, and whole grains in your diet.

21. Avoid smoking and excessive alcohol intake

Smoking and excessive alcohol intake can have numerous health effects, including a reduced appetite. Consider reducing or avoiding these habits altogether.

22. Try new cuisines

Trying new cuisines can be an excellent way to broaden your taste pallet and increase appetite. Consider trying out different restaurants and cuisines, such as Indian, Thai, or Vietnamese.

23. Incorporate more vegetables

Vegetables are a great source of nutrients and can help increase feelings of fullness. Incorporate more vegetables in your diet, and experiment with new flavors and textures.

24. Eat with your family or friends

Eating with loved ones can be an excellent way to increase feelings of satisfaction and promote appetite. Consider having a family dinner or potluck with friends regularly.

25. Consider herbal supplements

Herbal supplements such as ginger and peppermint can help promote digestion and increase feelings of hunger. Consider incorporating more herbal supplements in your diet after consulting with your doctor.

26. Consult with your healthcare provider

If you are experiencing a persistent lack of appetite, consult with your healthcare provider. Persistent loss of appetite can indicate underlying health conditions that require medical attention.

27. Don’t force yourself to eat

While it’s essential to maintain a healthy appetite, avoid forcing yourself to eat. This can lead to overeating and discomfort. Instead, focus on eating high-nutrient food that you find appetizing.

28. Incorporate more fruits

Fruits are a great source of vitamins and antioxidants that promote overall health. Moreover, they can help increase feelings of fullness and promote appetite. Incorporate more fruits in your diet, and consider trying out different flavors and varieties.

29. Limit caffeine intake

Caffeine can cause a decrease in appetite. Consider limiting your caffeine intake by avoiding excessive coffee and tea intake and avoiding energy drinks.

30. Stay positive

Maintaining a positive outlook can work wonders on your overall wellbeing, including increasing appetite. Avoid stress and negative thoughts and focus on living a happy and fulfilling life.