If you find yourself needing to stimulate your appetite, there are several effective strategies you can try to make yourself hungry. Appetite stimulation is important for maintaining a healthy diet and getting adequate nutrition. This article explores scientifically-backed methods for increasing hunger through visual, olfactory, cognitive and behavioral approaches.
Look at and Smell Appealing Foods
One of the fastest ways to make yourself hungry is to surround yourself with appetizing sights and smells. Looking at pictures of delicious foods can kickstart your appetite by activating the cephalic phase digestive response. This involuntary process prepares your body for eating by initiating the release of digestive enzymes when you encounter food-related stimuli.
Some ideas for food photos that spark hunger include:
- Sizzling fajitas fresh off the grill
- A hot pizza loaded with cheese and toppings
- A juicy burger and crispy fries
- A fresh salad with colorful vegetables and dressing
- A decadent dessert like chocolate cake or tiramisu
You can also flip through cookbooks or food magazines to expose yourself to enticing food imagery. In addition to visual cues, smelling delicious aromas can quickly ignite your appetite. Baked goods, sautéed onions or garlic, and spices like cinnamon and vanilla are common food scents that make people feel hungry.
Chew Gum
Chewing gum is another quick trick for getting yourself hungry. The act of chewing without eating sends signals in the brain that food is on the way. This primes your digestive system to release acids and enzymes in anticipation of a meal. Studies show chewing gum for just five minutes before eating can increase sensations of hunger.
Opt for a minty or fruit-flavored gum to get your juices flowing. The burst of flavor and aroma from gum can awaken your senses and stimulate appetite. Just be sure to stick with sugar-free options to avoid extra calories.
Drink Water
Staying well hydrated is key for maintaining a healthy appetite. Drinking water throughout the day prevents dehydration that can suppress hunger signals. Having a glass or bottle of water about 30 minutes before a meal can also stretch your stomach and induce hunger.
One study found that drinking 500 mL of water increased self-reported hunger and the amount of food consumed in older adults. Besides water, other good beverage options for stoking your appetite include:
- Sparkling water with lemon or lime
- Diluted fruit juice
- Clear broth or bouillon
- Herbal tea
- Black coffee
Take a Short Walk
A brief walk around your neighborhood or office building can also help work up an appetite. Light physical activity seems to interact with ghrelin, the “hunger hormone,” to increase appetite. One study showed a 12% increase in ghrelin levels after walking for just 15 minutes.
In addition to stimulating ghrelin, a quick jaunt may also:
- Burn a few calories to increase your body’s need for fuel
- Increase blood flow and alertness to stimulate appetite
- Distract you from negative thoughts that lessen hunger
Aim for a 10-15 minute walk to reinvigorate your appetite without overdoing it before a meal.
Sniff Peppermint Oil
Peppermint oil can be used aromatically to curb appetite loss and encourage eating. Studies indicate that inhaling diffused peppermint oil boosts appetite and food intake, possibly by activating olfactory and sensory pathways.
Place a few drops of food-grade peppermint oil into an aromatherapy diffuser or diluted in carrier oil on a tissue. Inhale the scent for 5-10 minutes prior to your next meal. The minty aroma may provide the appetite boost you need.
Try Acupuncture
Acupuncture is an ancient remedy that may help flip the switch back to “hungry” mode. This traditional Chinese medicine technique inserts very thin needles into specific points on the body to stimulate nerves and enhance energy flow. Research indicates acupuncture can increase hunger levels and dietary intake.
Look for an experienced acupuncturist to perform a hunger-stimulating treatment. Common acupuncture points used for poor appetite include:
- Stomach 36
- Spleen 6
- Pericardium 6
- Ren 12
Schedule your appointment as close to mealtime as possible so you can eat immediately after your session while appetite is peaked.
Change Your Environment
Sometimes a simple change in environment can reset your appetite. Things like catching up on emails, work calls, or household chores can distract you from feeling hungry. Stepping away from tasks requiring concentration opens up mental bandwidth to tune into your body’s hunger signals.
Try moving into a different room, going outside, or engaging in a new activity to stimulate your appetite. Even conversing with someone in person or on the phone can shift your focus away from appetite-suppressing distractions.
Eat Small Snacks
Paradoxically, eating mini snacks can also spark an appetite. While large portions overwhelm the stomach, small bites send neural impulses informing the brain that you’re still hungry. This keeps your appetite revved for the upcoming meal.
Try a tiny portion of foods like:
- Fresh fruit or veggies
- Whole grain crackers
- Plain yogurt
- Small handful of nuts
- Slice of cheese
- Protein bar
Limit snacks to 100 calories or less to prevent satiety. Pair it with a glass of water 30 minutes before your next mealtime. This one-two punch tells your body to get ready for food intake.
Savor Aromatic Spices and Herbs
Inhaling zesty and fragrant spices is an easy way to stimulate your appetite fast. Studies show smelling citrus, spices and herbs including:
- Lemon
- Basil
- Mint
- Oregano
- Ginger
- Coriander
- Cinnamon
Increases salivary flow and gastric juices to boost hunger levels. Crush fresh herbs to release their essential oils. You can also add a drop of spice extracts like cinnamon oil onto a tissue and inhale deeply.
Drink a Protein Shake
Sipping on a nutritious protein shake 30-60 minutes before your next meal can stimulate appetite. Protein provides satiety, but small amounts may act as an appetizer to trigger hunger for larger portions. One study reported increased hunger and food intake after drinking a whey protein preload beverage.
Make your own hunger-inducing protein shake with:
- 1 scoop whey or plant protein powder
- 1 cup unsweetened almond milk
- 1⁄2 banana
- Ice
The protein, potassium, and fluids supply an appetizing energy boost before your meal. Aim for 15-20 grams of protein in your mini-shake.
Listen to Your Stomach Growl
Paying attention to stomach rumbles and hunger pangs is one of the most direct ways to tune into appetite. Stomach growling is caused by muscular contractions when your belly is empty and ready to eat.
Instead of ignoring it, listen closely to this call from your body that it needs nourishment. Focus on the sensations and sounds of hunger emanating from your stomach. Remind yourself this is your body’s signal to start prepping some tasty food!
Manage Stress
High stress levels can suppress the appetite-regulating hormones ghrelin and leptin. This causes problems initiating hunger signals, even when calories are lacking. By managing daily stressors, you can help normalize hormone function and ghrelin release.
Effective stress relief techniques include:
- Meditation
- Yoga
- Deep breathing
- Listening to music
- Taking a relaxing bath or shower
- Spending time outdoors
Reducing feelings of anxiety, worry, and tension encourages a healthy appetite. Allot time for stress management daily and especially before meals.
Massage Your Ears
Using acupressure on hunger points in your ears can stimulate appetite swiftly. According to auricular therapy principles, massaging parts of the outer ear sends signals to the brain to promote hunger.
Try gently pressing and rubbing these two acupoints:
- Stomach point: Inner back portion of the ear canal
- Endocrine point: Ear lobe and area behind it
Massage each ear point for 1-2 minutes before a meal. Repeat this natural technique whenever cravings dissipate so you can meet your daily calorie goals.
Use Essential Oils
Inhaling specific essential oils can excite the olfactory nerves and kickstart your appetite. Research shows smelling essential oils like:
- Black pepper
- Ginger
- Fennel
- Orange
- Rosemary
Increases interest in eating by stimulating digestion and hunger mechanisms. Place a drop of each appetite-boosting essential oil into a diffuser. Breathe in the aromatic oils for 5-10 minutes before mealtime.
Go for a Drive
Sometimes a change of scenery is all you need to replenish your appetite. Taking a short spin in the car distracts the mind and can awaken food cravings.
Driving stimulates your senses, releasing hormones like ghrelin to signal hunger. Switching environments can make you more mindful of your body’s needs. Bring along a stimulating snack like peppermint gum to get juices flowing during your drive.
Eat More Protein and Fiber
Incorporating more protein-rich and high-fiber foods into meals can help bump up hunger levels throughout the day. Protein rich foods like eggs, lean meats and fish take longer to digest, allowing ghrelin levels to rise again shortly after eating.
Filling up on high-fiber foods like fruits, vegetables and whole grains provides bulk without excessive calories. This stretches the stomach to empty faster, bringing on hunger pains sooner.
Try balancing lean proteins and fiber-packed plants within your main meals and snacks. Some examples include:
| Meal | High Protein Foods | High Fiber Foods |
|---|---|---|
| Breakfast | Eggs, Greek yogurt, nut butter | Oatmeal, fruit, whole grain toast |
| Lunch | Chicken, tuna, beans | Broccoli, brown rice, quinoa |
| Dinner | Fish, tofu, lean beef | Whole wheat pasta, spinach, sweet potato |
| Snacks | Cottage cheese, nuts | Apple, popcorn, carrots |
Get Plenty of Sleep
Not getting enough Zzz’s can disturb hormones that regulate your appetite and metabolism. Studies demonstrate a link between sleep deprivation and reductions in leptin (satiety hormone), ghrelin (hunger hormone), and insulin sensitivity.
Aim for 7-9 hours of quality sleep per night. Maintain consistent bed and wake times and limit electronics use before bed. Create a relaxing pre-sleep routine like reading, gentle yoga, or listening to calming music.
Ensuring adequate, restful sleep helps synchronize your hunger-related hormones so you wake up eager to eat.
Conclusion
Losing your appetite can negatively impact your health, energy levels, and quality of life. Luckily, there are many natural, evidence-backed techniques to stimulate hunger on demand. Sights, smells, flavors, cognitive shifts, acupressure, essential oils, proteins, and sleep can all help flip the switch back to a hearty appetite.
Pay attention to your body’s signals, reduce stress, and incorporate appetite-boosting practices into your routine. With consistency, you can reprogram your mind and body to trigger hunger so you eat sufficient calories and nutrients.
