For many people with smell disorders, eating is no longer the simple pleasure it once was. Whether you’ve lost your sense of smell completely, or experience parosmia (where everyday foods taste distorted or unpleasant), mealtimes can feel like a struggle.
The Altered Eating Network, founded by Dr Duika Burges Watson, has explored how smell and taste disorders affect everyday food choices. Drawing on lessons from their work and the experiences of people in the ckos community, here are some strategies that can make eating with smell loss a little easier.
1. Make the most of your other senses
Smell and taste play a big part in how we enjoy food, but they’re not the whole story. Focus on what you can still access:
- Sight: colourful salads, attractive plating.
- Sound: the crunch of toast, the fizz of sparkling water.
- Texture: smooth soups, crisp vegetables, chewy bread.
This attention to detail helps create a more satisfying eating experience, even when aroma is missing.
2. Try bland or cooled foods if parosmia is strong
For those living with parosmia, even small amounts of aroma can be overwhelming. Cooling food can reduce the release of aroma molecules, making it more tolerable. A cold baked potato or a salad might be easier than hot, steaming dishes.
Many people also find bland foods like tofu or mushrooms less triggering than strongly flavoured meals. These small adjustments can make eating with smell loss less stressful.
3. Experiment when eating with smell loss
There’s no single “safe list” of foods for people with smell disorders. Experimenting is key. Palate cleansers can help reset your mouth when flavours become too much:
- lemon juice or citrus sorbet
- mint or cinnamon
- cucumber, rosemary, or olives
Keep a food diary if it helps you track which foods work on different days.
4. Focus on texture variety
Think about how your meals feel rather than how they smell. Mixing crunchy, smooth, chewy, and soft textures can make food more interesting and satisfying when eating with smell loss.
5. Use nutritional supplements when needed
On difficult days, eating may feel impossible. If you can’t face food, nutritional shakes or meal replacements (such as Huel or protein shakes) can help keep your energy up. Some people even find frozen versions more tolerable.
Be patient with yourself
Eating with smell loss can be draining and frustrating. Experimenting takes time and sometimes feels overwhelming. Remember: you are not alone, and many people do find their symptoms improve over time.
Smell training is one of the best-researched methods for supporting recovery, and you can find additional peer support on our online Network.
If you find yourself unable to eat for several days, please consult your doctor or a nutrition professional.
Key takeaway
Eating with smell loss is difficult and often frustrating, but small adjustments can help. Focusing on other senses, experimenting with foods and textures, and using nutritional support when needed can make meals more manageable. Smell training remains the best-researched way to support long-term recovery.
