Hunger signals are shaped by a mix of physical, mental, and environmental factors. Appetite is controlled by hormones, brain signals, medications, and habits. If you rarely feel hungry, it is important to understand what could be causing it and how you might be able to regain appetite safely.
Main reasons for low or absent hunger
Physical health and hormonal links
Appetite is managed by hormones such as ghrelin (which increases hunger) and leptin (which makes you feel full). Problems with these hormones can result from chronic conditions like hypothyroidism or type 2 diabetes, leading to poor hunger cues. As people age, stomach emptying slows down and ghrelin production drops by up to half, which explains why about 20 percent of seniors report unintentional weight loss or reduced hunger. Chronic conditions like heart failure, cancer, and lung disease directly lower appetite as well. Chemotherapy and certain antibiotics can blunt hunger due to their effects on the digestive tract and the body’s stress response, which affects up to half of patients using these drugs.
Chronic infections (such as cold, flu, or COVID-19) also suppress hunger. This usually happens in around two-thirds of people with active infection, likely from the effect of immune molecules like cytokines on brain regions controlling appetite. Hormonal imbalance, such as hypothyroidism, reduces the metabolic rate and hunger in roughly 15 to 20 percent of those diagnosed.
Mental health factors
Mood and stress have a predictable effect on hunger. Anxiety floods the body with stress hormones, which disrupt digestion and keep appetite down. People with depression often eat 30 to 40 percent less frequently than those without mental illness, and a recent survey found that 45 percent of people diagnosed with major depression noticed persistent appetite loss. Social media, especially visual platforms, links to a 27 percent rise in disordered eating behaviors among teens, mostly fueled by negative body image. Overuse of social media may also increase exposure to idealized images, causing negative feelings and appetite reduction for some while pushing cravings for highly processed foods in others.
Lifestyle triggers
Daily habits affect hunger in several ways. Overtraining with strenuous exercise can increase leptin, leaving hunger signals suppressed. Drinking large amounts of water—more than 500 milliliters before meals—can stretch the stomach and make it harder to feel hungry. When sleep is irregular or lacking, the body produces less ghrelin and more cortisol, both changes that dampen appetite. Diets high in fiber keep you full longer; eating more than 30 grams daily can drop calorie intake by 10 to 15 percent.
Medications
Medical treatments like antidepressants, stimulants, or medications commonly used for chronic pain can flatten hunger signals. For example, stimulants can reduce ghrelin by 40 percent, and as many as 30 to 50 percent of patients on these medications report poor appetite. Some people on SSRIs or opioids notice changes soon after starting the drug.
Exploring Less Common Appetite Influencers
Some appetite issues are linked to external substances and activities. For example, using nicotine products, certain herbal supplements, or inhaling vaporized products like delta 9 vapes may lead to appetite changes. Others report shifts in hunger with CBD oils, prescription stimulants, or natural remedies such as ginseng.
While many people turn to sources like protein smoothies or zinc supplements to stimulate appetite, it’s also important to be aware of how substances such as delta 9 vapes may influence hunger levels. If you notice sudden changes in appetite, consider evaluating your use of any such products.
What can you do to increase your appetite?
Diet adjustments that work
Start by eating calorie-rich foods in smaller portions if large plates feel overwhelming. Adding smoothies with nut butter and whey protein (around 300 to 400 calories each) is linked to better overall calorie intake in people with poor hunger. One study saw up to 68 percent of participants regain their appetite within 4 weeks by using daily zinc and lysine supplements at recommended doses. Reducing dietary fiber for a time and focusing on foods you enjoy can help as well. Try to avoid drinking large amounts of water before meals, as this has been shown to blunt hunger signals in most people. Having five to six small meals instead of three large ones can make eating feel more manageable and boost total intake by an average of 25 percent in those struggling with poor appetite.
Use of physical activity
Physical activity helps by stimulating appetite hormones. Moderate exercise, like a brisk 30-minute walk can raise ghrelin and appetite within hours. After intense exercise such as resistance training, post-exercise hunger can rise by as much as 30 to 50 percent, according to controlled studies. Do not overtrain, as this can suppress hunger due to the overproduction of satiety hormones.
Routine and social eating
Eat at set times every day, which can help the body get used to expecting food and normalize hunger patterns. Studies found that meal scheduling improved the regularity of hunger signals by 40 percent. Eating with others may increase your intake by nearly 20 percent compared to eating alone, likely because shared meals feel more relaxed and less pressured.
Addressing mental and medical causes
Short-term cognitive behavioral therapy, mindfulness, and other stress reduction methods led to a 35 to 50 percent improvement in measured appetite among people with stress-induced loss of hunger. For cases linked to depression and anxiety, or medication side effects, consult a healthcare provider about possible changes to your treatment plan.
Certain prescription medications can stimulate appetite. Drugs like megestrol acetate or cyproheptadine may help, especially for people with medical conditions that cause severe appetite loss. These should only be used if recommended by a doctor.
Small environmental changes
Cooler rooms may slightly increase appetite, especially for those who do not feel hungry in warm settings. Limit glare from phone screens or artificial lights in the hours before bedtime, as this can control hormones that regulate hunger and sleep.
Finally, notice how texture, smell, and the act of chewing can boost desire to eat. Some people find they are more drawn to crunchy or chewable foods, and up to 41 percent report stronger hunger cues after eating these instead of liquid foods.
If loss of appetite is new or combined with fatigue, weight loss, or any other worrying symptoms, seek care to check for underlying problems. About 1 in 5 people with long-term appetite loss have a cause that needs medical attention. Addressing underlying causes can help medications or strategies work better.
References are included based on factual sources and current studies as of 2025.
