Changes to your appetite

Your appetite is your body's way of telling you how much food to eat to have enough energy to function. Hormones send signals between your stomach and brain throughout the day to tell you when to eat and when to stop. Everyone will have a different appetite depending on how much energy their body needs, as well as other factors.

Changes in your appetite can affect your eating habits. You might notice that you are eating more than usual. You may also find that you lose your appetite, feel less hungry and eat less than usual. You might notice that you've gained or lost weight without trying.

Changes in appetite can happen for many different reasons. A loss of appetite can sometimes be a sign of an underlying health issue. Even if you don't feel hungry, it is important to eat well. Your body needs nutrients to function properly.

Changes to your appetite can be caused by many things, including:

• cancer
• heart disease
• liver disease
• kidney disease
• symptoms of COVID-19 which can also change your sense of smell or taste

Other factors that may affect your appetite include:

• stress
• lack of sleep
• certain medicines or drugs
• alcohol
• abdominal pain, discomfort or acid reflux
• an eating disorder, such as anorexia nervosa
• changes to your mental health, including anxiety or depression

If you are feeling unwell or nauseous, you may find that you don't feel like eating.

Older people may notice a decrease in appetite. As you age, you may find that foods start to taste different and less appealing. This can be due to:

• age-related changes to your taste buds
• medicines that you may be taking
• nutrient deficiencies

An increase in appetite means that you will feel hungrier and have a greater desire to eat. This may be because you are:

• exercising more than usual
• going through puberty
• taking certain medicines

You may also experience changes in your appetite and food preferences during pregnancy.

You should talk to your doctor if you lose your appetite and it:

• has no obvious cause
• does not improve over time
• makes it hard to eat regularly
• causes weakness

If you experience a big change in your weight, visit your doctor, who can tell you if you are underweight or overweight. If you need help to adjust your appetite, they can recommend ways to do this. They might refer you to a dietitian.

Sometimes, you may eat less than normal because of other health problems such as difficulty swallowing or poor dental health. Your doctor can refer you to the right health professional to manage these conditions. You may need to see a speech therapist or dentist for treatment.

Understanding what is causing your appetite changes helps guide the best treatment or management options for you. Ask yourself if something has changed to trigger your appetite changes:

• Did your doctor recently diagnose a health condition?
• Have you started taking a new medicine?
• Are you feeling unusually stressed, anxious or depressed?
• Have you started doing more or less exercise recently?
• Has your access to healthy food changed?
• Are you pregnant?

Self-care at home

When your appetite changes, it can be hard to maintain a healthy level of nutrition.

Managing an increase in appetite

If you feel you are overeating, especially high-calorie, sweet foods, you may be 'comfort eating'. This type of eating can give you a short burst of energy but then leave you craving more sweet foods. Try swapping out junk foods for nutrient-rich foods, such as:

• fruit and vegetables
• lean meats
• low-fat dairy

Over time, you might find that your appetite goes back to normal.

Managing a decrease in appetite

If you don't have much of an appetite, you may not be eating much at all. It is important to remember that when you have a low appetite, your body still needs food and fluids to continue to work properly.

You may find it easier to try eating small frequent meals. For example, instead of breakfast, lunch and dinner, try eating 6 small meals a day.

There are medicines that your doctor may prescribe to help increase or decrease your appetite. Some medicines can be used to stimulate your appetite to treat weight loss caused by illness. Other medicines can be used to suppress (lower) your appetite and are sometimes prescribed to help you lose weight.

Talk to your doctor to find out if these medicines are right for you.

Changes in your appetite over longer periods of time can cause health complications if not addressed.

An increase in your appetite can lead to weight gain and, over time, living with overweight or obesity.

A loss of appetite can lead to:

• unhealthy weight loss
• malnutrition
• nutrient deficiencies

Can changes in appetite be prevented?

Food is important to nourish your body and mind. Having a healthy balanced diet can help prevent changes in appetite and reduce the risk of related health problems.

To maintain a healthy and balanced diet, there are 5 food groups that you should enjoy daily. These include:

• vegetables and legumes (beans)
• fruit
• grains and cereals
• lean meat, poultry, fish, eggs, legumes (beans), tofu, nuts, seeds
• dairy foods (milk, cheese, yoghurt) or milk alternatives

Try these tips to get your appetite and eating habits back on track:

• Snack on nutritious foods such as fruits, vegetables, yoghurt, cheese or wholegrain bread.
• Try to do some physical activity as often as you can. Walking is a great example of exercise that you can do daily.
• Choose foods that provide you with a balance of nutrients. For example, a simple stir fry can include many different healthy vegetables.
• Drink plenty of fluids, especially water. Try to avoid alcohol and sugary drinks.
• Speak to a pharmacist or a dietitian who can guide you on meal plans, or supplements if you need them.

Think about how you eat, as well as what you eat. Here are some examples:

• Aim to eat regularly.
• At least once a day, sit down to eat in a calm, relaxed way and allow plenty of time to eat.
• If you don't enjoy cooking, buy ingredients that are quick and simple to prepare, so you don't have to spend a long time on meals when you don't feel like it.

A dietitian can give you nutrition advice:

• to help manage a health condition
• if your energy needs have changed (for example, due to a health condition, or stage of life)
• if you would like personal nutrition advice to meet your health goals

There are great online resources you can try:

• Dietitians Australia has diet and nutrition health advice.
• The Australian Dietary Guidelines has advice on the kinds of foods you need to eat for health and wellbeing.
• The Eat for Health website has health calculators, brochures and posters on healthy eating.
• LiveLighter is a program that encourages Australians to make healthier food and drink choices, and to be more active.

If you feel you are gaining or losing weight because you are anxious or depressed and you would like to find out more or talk to someone, here are some organisations that can help:

• MindSpot Clinic (for anyone suffering from anxiety or depression) — call 1800 61 44 34.
• Beyond Blue (for anyone feeling depressed or anxious) — call 1300 22 4636 or chat online.
• Black Dog Institute (for people affected by depression and extreme mood swings) — online help.
• Lifeline (for anyone experiencing a crisis or thinking about suicide) — call 13 11 14 or chat online.
• Suicide Call Back Service (for anyone thinking about suicide) — call 1300 659 467.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.

Languages other than English

The Australian guide to healthy eating is available in languages other than English on the Health Translations website. There is also a fact sheet on making healthy food choices.

Information for Aboriginal and/or Torres Strait Islander peoples

You can find more information on healthy eating and snack ideas on the Eat For Health website.

Black Dog Institute has mental health and wellbeing information for Aboriginal and/or Torres Strait Islander people.