When we eat, all five senses take part: taste, sight, sound, touch, and smell. Together, they make meals pleasurable and memorable. If you are eating with smell loss, you may feel the gap keenly – but focusing on your other senses can help bring more enjoyment back to food. Together with colleague Duika Burges Watson, we developed the Sensory Star to help prompt you on the different ways you might still appreciate food.
Taste
Taste is different from smell. It comes from the tongue, which tells us whether something is sweet, sour, salty, bitter, or umami. Ask yourself: what can I still taste? Can I pick up sweetness, or notice saltiness? Even small flavour notes are worth noticing.
Sight
We often say that we “eat with our eyes”. The way food looks can make a big difference. Try making your meal a small event:
- Use a favourite plate.
- Pay attention to lighting and setting.
- Choose foods in a mix of bright colours.
Turning a meal into a visual feast can lift your experience.
Sound
The noises of eating matter more than we think. Crunch, fizz, chew – all add to the moment. Research has shown that:
- The sound of bubbles can make drinks seem more fizzy.
- The sound of the sea made seafood taste more intense.
Pay attention to the soundscape of eating. A crisp apple, a crackling crust, a sizzling pan – all can bring extra satisfaction.
Feel
Our mouths are wired with the trigeminal nerve, which detects sensations beyond taste and smell. You might notice:
- Texture (crunchy, soft, chewy)
- Temperature (icy cold or steaming hot)
- Tingling or heat (from mustard or chilli)
- Astringency (like rhubarb or strong tea)
- Carbonation (fizzy drinks)
In Chinese food culture, the mouthfeel of food is highly valued. There is even a phrase, often translated as “bouncing teeth”, to describe the lively feel of foods like pasta. Exploring texture and feel can help restore interest in food.
Smell
This is often the missing point of the star. If smell is reduced or absent, try to place more focus on the other senses. Many people find this shift helps them feel less defined by what’s missing.
Pleasure and Eating
Eating with others can be difficult if you cannot share in the same taste experience. Watching others enjoy what you cannot can feel painful. In these moments, consider:
- Focusing on the company rather than the food.
- Asking others to describe what they are tasting, and sharing in their pleasure.
- Allowing yourself to relax in the food space, without pressure.
Researchers also remind us that pleasure is not limited to eating, and we benefit from eating with others. Additionally, enjoyment can be found in laughter, a walk outdoors, or getting lost in a good book. Consciously seek these moments – topping up your “pleasure levels” in daily life may help soften the importance of food.
Key Takeaway
Even if you are eating with smell loss, meals can still be rich and satisfying. The Sensory Star is a simple reminder to focus on taste, sight, sound, and feel, while also finding pleasure outside of food.
