Eating with Smell Loss: How to Manage Food and Nutrition
Smell and taste are closely linked. Around 80% of what we perceive as flavour actually comes from our sense of smell, which is why smell loss so often affects eating. If you have anosmia (complete loss of smell), food may taste bland or flat. If you have parosmia (distorted smell), familiar foods can taste unpleasant or even revolting. Either way, mealtimes can become something to get through rather than enjoy.
This doesn’t mean eating well is out of reach. It does mean approaching food differently for a while. The tips below come from people who have lived with smell loss and found practical ways to manage. Here is what helps when eating with smell loss becomes difficult.
Texture and temperature when eating with smell loss
When flavour is reduced or distorted, texture and temperature become more important. A meal with varied textures, something crunchy alongside something soft or creamy, gives your senses more to work with. Temperature matters too: some people find that cold or room-temperature foods are easier to tolerate than hot ones, particularly with parosmia, where heat can intensify distorted smells. It’s worth experimenting to find what works for you.
Use strong, simple flavours
Acidic ingredients like lemon juice and vinegar can cut through blandness in a way that subtler flavours can’t. Salt, used carefully, can also bring food to life when taste is muted. Fresh herbs added at the end of cooking rather than during it can give a burst of flavour that survives better for people with anosmia. If you have parosmia, strong seasonings can be a double-edged sword: they can help, but certain smells may trigger distortion, so introduce them one at a time.
Identify your safe foods and your triggers
Most people with parosmia have specific trigger foods that cause unpleasant sensations, and safe foods that remain tolerable or even enjoyable. Common triggers include onions, garlic, coffee, and meat, though this varies significantly from person to person. Common safe foods include plain rice, bananas, eggs, and mild dairy. Keeping a note of what works and what doesn’t saves you from repeated unpleasant experiences and helps you build a reliable set of go-to meals.
If you have anosmia rather than parosmia, trigger foods are less of an issue, but you may still find that certain foods feel more satisfying than others, even when taste is diminished.
Eat little and often if appetite is low
Smell loss can reduce appetite, particularly in the early stages. If sitting down to a full meal feels like too much, smaller portions eaten more frequently are a practical alternative. Nutrient-dense snacks, such as nuts, yoghurt, fruit, or cheese, help maintain nutrition without requiring a large appetite. On days when eating feels particularly difficult, a balanced meal replacement shake can fill the gap.
Keep a food diary
A simple diary, even just a few notes on your phone, can help you track which foods are tolerable, which are triggers, and whether things are gradually shifting. Smell and taste often recover slowly and unevenly, and a diary helps you notice small improvements that are easy to miss day to day. It also gives you useful information to share with a GP or specialist if you’re seeking support.
The social side of eating with smell loss
Smell loss can make shared meals harder, particularly if your safe foods are limited or you’re managing parosmia triggers. It helps to be straightforward with family and friends about what you can and can’t eat at the moment, rather than trying to manage it quietly. Most people are more understanding than you might expect. If you’re at a social occasion and the food isn’t working for you, focusing on the conversation rather than the plate is a reasonable strategy.
Recovery takes time
Eating with smell loss often improves gradually as smell and taste return. Continuing to smell train regularly is one of the most evidence-backed things you can do to support that recovery. A smell training kit makes it straightforward to build a consistent daily practice. The NHS page on lost or changed sense of smell is a good starting point if you haven’t yet spoken to a doctor about your symptoms.
It’s also worth knowing that some people find nasal rinsing helpful alongside smell training, particularly if congestion is a factor.
Classic Smell Training Kit
£34.95
‘Trees’ Smell Training Kit
£34.95
‘Relax’ Smell Training Kit
£34.95
