This nutritionist’s high-protein seeded bread recipe is perfect for people with low appetite

Low appetite is a problem that is often overlooked, but it can quietly undermine health over time, causing a range of issues from unwanted weight loss, to reduced lean muscle mass, nutrient deficiencies and low energy levels.

The Low Appetite Cookbook: Over 100 nutrient-dense meals to make every bite count from nutritionist Rob Hobson aims to help people who find themselves eating less than their body needs because their appetite has waned.

“I wrote this book because traditional nutrition advice doesn’t work when appetite is small,” he tells Fit&Well. “Instead of focusing on bigger meals or rigid plans, the book shows how to eat smarter using smaller, nutrient-dense meals so every bite counts. It’s about nourishing the body properly, even when eating feels like a chore or hunger signals are unreliable.”

I spoke with Hobson to understand more about the causes and risks of low appetite, and he also shared a high-protein seeded bread recipe from his book.

What causes low appetite?

So what causes a low appetite? Hobson says it often arises because of a combination of factors, including medication, especially GLP-1 weight-loss drugs which suppress hunger as well as slow digestion and increase feelings of satiety (fullness) quicker. How much we feel like eating can also be impacted by illness, surgery, stress, depression, recovery and emotional strain.

“Ageing plays a role because as we get older, appetite naturally declines due to hormonal changes, reduced taste and smell, slower digestion and lower activity levels,” Hobson says.

“Hormone shifts in midlife—especially around menopause—can also affect hunger and food tolerance. In some cases, nausea, digestive discomfort or food phobias make eating less appealing, even when the body needs fuel.

“What these situations all have in common is that the body’s nutritional needs don’t disappear just because appetite does, and that’s where problems can start.”

The risks of low appetite

While Hobson says that not eating enough is unlikely to cause immediate problems, the “effects creep in quietly over time”.

“One of the biggest risks is loss of muscle mass, especially in midlife and older age,” he says. “When energy and protein intake are too low, the body starts breaking down muscle to meet its needs, which reduces strength, slows metabolism and increases the risk of falls, injury and poor recovery.”

And he says it is particularly important for people with obesity to manage their nutritional needs wisely.

“If you are obese, the proportion of muscle lost during weight loss is not dramatically different from that seen with other low-calorie diets. But because weight loss can happen more quickly, the total amount of lean tissue lost can be greater if nutrition isn’t carefully managed,” he says.

“This is why adequate protein intake and regular strength training are so important when appetite is reduced, regardless of how weight loss is achieved.”

As well as affecting the body, undereating can negatively impact the brain. “People often experience fatigue, low mood, brain fog, poor concentration and reduced motivation,” Hobson says. “Nutrient shortfalls—especially iron, B vitamins, magnesium and vitamin D—can make these symptoms worse and affect immunity, meaning you get ill more often and recover more slowly. Bone health can also suffer, increasing fracture risk over time.”

Sustained undereating can even affect the way people think about food, warns Hobson. “Chronic under-fuelling can disconnect people from food emotionally—eating becomes stressful, easy to forget or something to push through, rather than a source of nourishment or enjoyment.

Nordic Seed Loaf recipe

In this extract from The Low Appetite Cookbook, Hobson shares a recipe for Nordic seed loaf, which is packed with filling protein, fiber and healthy fats.

Ingredients

• 100g sunflower seeds
• 100g pumpkins seeds
• 50g flaxseeds (linseeds)
• 50g sesame seeds
• 50g chia seeds
• 100g rolled oats
• 50g hazelnuts or almonds, chopped
• 2tbsp psyllium husk
• 1tsp fine sea salt
• 350ml water
• 1tbsp maple syrup or honey
• 3tbsp extra virgin olive oil

Method

1. In a large bowl, combine the sunflower seeds, pumpkin seeds, flaxseeds, sesame seeds, chia seeds, chopped nuts, psyllium husk and salt.
2. In a jug, mix the water, maple syrup or honey and olive oil.
3. Pour the wet mixture into the dry ingredients and stir thoroughly until it forms a thick, oatmeal-like consistency.
4. Spoon into a lined 20 x 10cm loaf tin, pressing down firmly and smoothing the top.
5. Let the loaf rest for at least two hours at room temperature or overnight in the fridge to allow the chia and psyllium to absorb the liquid and bind the loaf.
6. Preheat the oven to 392℉/200℃/180℃ fan/gas 6.
7. Bake the loaf in the tin for 25 minutes.
8. Remove the loaf from the tin and return to the oven, placed directly on the oven rack. Bake for a further 20-25 minutes until firm and golden.
9. Cool completely on a wire rack before slicing. The loaf will firm up further as it cools.

This loaf will keep for five days in the refrigerator in an airtight container. Slice and freeze for up to two months. Defrost, or toast from frozen.

Reproduced from The Low Appetite Cookbook with permission