My medication suppresses my appetite, so I asked a dietitian what I should be doing to stay healthy—here’s what she recommends

Trialing new medication can be challenging, even if the benefits outweigh the side effects. I recently discovered this firsthand when I started taking ADHD medication.

It’s reported that about 80% of people on ADHD (stimulant) medications experience reduced appetite, and it turns out I’m in that majority.

Registered dietitian Avery Zenker explains that appetite changes can happen to anyone, and not just as a response to medication.

“Ideally, the body is properly communicating hunger signals and we’re accurately hearing them,” she says. “However, there are many situations where appetite isn’t aligned with what the body needs.”

I asked Zenker how she approaches managing clients with reduced appetites.

“What works best is different for different people,” she says. “You may need to play around with different strategies to find what works best for you.

“Try having small, frequent meals. Try different textures and flavors. Go shopping and look for some new snacks/foods that interest you, or try something new at a restaurant that you think you would like.

“Usually, the main goal is to maximize intake of calories, protein, vitamins and minerals. You want the most bang-for-the-buck with the foods you do eat.”

Should I be making myself eat when I don’t want to?

My main problem with having a reduced appetite is that often I’ll put food in my mouth and not want to swallow it. Even foods I usually love can be unappealing.

I asked Zenker when I should start to worry, and look at potential intervention.

“In the short-term, it’s usually fine to eat less when you don’t feel like it, assuming that your appetite will return,” says Zenker.

“However, chronic low appetite often requires an intervention to help you eat even if you don’t feel like it.”

She explains that the main risk of low appetite is that you may experience unintentional weight loss or nutrient deficits.

“The malnutrition risks of some short-term low appetite are small, but the risk increases with higher duration and severity of reduced appetite,” she says.

How can I increase my appetite?

“Addressing the root cause of low appetite is ideal, if possible. If not, then there are a number of strategies that can help optimize food and nutrient intake when appetite is low.”

In my case, the choice is between being effectively medicated for ADHD and having a healthy appetite, and I choose well-managed ADHD symptoms. So, what strategies can I try to get the most out of my meals?

“Be gentle with yourself,” says Zenker. “Don’t let perfect be the enemy of good.”

“If it feels like too much energy to decide what the perfectly nourishing food would be for you at the moment, it’s okay to choose what sounds appetizing.”

Where possible, Zenker advises opting for foods that are rich in the nutrients the body needs for energy and good health, but if you’re more likely to eat something which just tastes good, that’s better than nothing.

“Try to choose foods that you know will make you feel good,” she says. “Focusing on foods that are appealing is one of the best ways to maximize food intake when appetite is low.”

Beyond that, Zenker shared eight tips for increasing the value of your meals so that you get the most out of what you eat, even if you’re eating less.

1. Aim for variety

Consuming each macronutrient as well as a wide range of vitamins and minerals is very important, especially when you’re eating less than usual—and this comes from a varied diet. Try to consume fruits, vegetables, wholegrains and legumes where possible.

“Aim to eat a variety of foods to get a wide array of different nutrients. If you have a condition that requires particular eating patterns or increases your need for a certain nutrient, that should be a key focus,” says Zenker.

2. Strike a balance between calorie density and nutrient density

“Nutrient-dense means a food is higher in nutrients like vitamins and minerals. Calorie-dense means that a food is high in calories,” explains Denker. “Eating too many foods that are high in calories and low in vitamins and minerals can lead to nutrient deficiencies even if you’re meeting calorie needs.”

The reverse is also true.

“Eating too many nutrient-dense, low-calorie foods can fill you up so much that you’re not eating enough calories,” she says.

She recommends finding a balance between the two.

“Malnutrition isn’t just about calories or weight loss. You can be eating enough calories, but still be malnourished.”

She suggests choosing more foods that are both high in calories and nutrient-dense.

Some examples include:

• Protein shakes and nutrition supplement shakes
• Avocado
• Nuts, such as almonds, peanuts and cashews
• Seeds, such as pumpkin seeds, hemp seeds and sunflower seeds
• Peanut butter, almond butter and tahini
• Smoothies
• Eggs
• Granola
• Dried fruit
• Potatoes and sweet potatoes
• Yogurt, Greek yogurt and kefir
• Dark chocolate
• Olives
• Canned coconut milk
• Tofu and tempeh
• Wholegrain bread, bagels, tortillas and flatbread
• Chicken, turkey and fish

3. Build your meals around protein

“Protein is especially important to help prevent muscle loss,” says Zenker.

However, protein is also very filling—most weight loss tips start with the advice to eat more protein to keep yourself satiated. So again, there is a balance to be struck.

“You want to make sure you’re getting enough, but not so much that it limits total food intake,” says Zenker. “It can be helpful to structure meals by starting with a protein source, then adding in carbohydrates and fats.”

4. Choose your fiber sources carefully

“You still want to get fiber in your diet, but you may want to avoid high volumes of fiber-rich, low-calorie foods,” says Zenker, warning about how easy it is to feel full on fiber-rich foods. She recommends higher-calorie foods, like avocados, nuts, seeds and beans instead.

“Make food swaps for foods with more calories, but that aren’t as filling,” says Zenker. “For example, instead of oatmeal, have granola, which fills you up less for more calories.”

5. Try liquid meals

“Often, drinks are better tolerated than foods and they’re also a great way to pack in a lot of nutrients and calories,” says Zenker.

She recommends smoothies as a nutrient-dense, energy-dense beverage.

6. Stick to set mealtimes

“Try mechanical eating,” says Zenker. “This is when you plan specific times to eat, and eat because it’s time to eat. Make note of when your appetite is best and try to eat more at those times.”

Zenker also suggests reframing your view of food and treating it as medicine, rather than fuel. “Take a spoonful of olive oil or a shot of protein shake if it helps,” she says.

She also recommends you look at your mealtime setup. “Try to make sure you’re relaxed while eating and not in a rush.”

7. Supplement energy-dense foods

Zenker suggests mixing energy-dense food into your meals to increase the calorie content. For example, try adding peanut butter to oatmeal or coconut milk to soup.

“Find sauces and spices that you enjoy adding to foods,” she says. “This will not only make foods tastier and more appetizing, but sauces can also be a good source of calories and nutrients.”

8. Prioritize some micronutrients

The main thing I’ve been worried about with a reduced appetite is nutrient deficiency. It can be hard to spot, and sometimes symptoms of deficiency can be mistaken for another problem.

While all vitamins and minerals are important, Zenker says that you should prioritize iron, calcium, magnesium, vitamin A, vitamin C and B vitamins.

“Vitamin and mineral supplements can help improve micronutrient intake in individuals with a suppressed appetite,” she says.

Avery Zenker

Avery Zenker is a registered dietitian, has a Master's degree in nutrition and is passionate about wellness. Within nutrition, her areas of expertise include plant-based and vegan diets, digestive health, disordered eating, sports nutrition, intuitive eating and weight loss