Eating without tasting is possible, but not delicious. It's not just the taste that makes food attractive: smell also plays an important role. For some tempting foods, like buttered popcorn, coffee, grilled bacon, aroma is a big part of the appeal. So it is normal that when taste and smell are affected, eating is not so interesting.
As a result, we may not get the nutrients we need, or we may overcompensate with sweet and salty foods. Both the ability to smell and taste are linked to the cranial nerves of the brain.
What causes impairment of the senses?
This can happen with the colds common and the coronavirus, but it is also a common long-term symptom of treatment for cancer. In fact, the anosmia (the medical term for loss of smell) and ageusia (loss of taste) are often the first symptoms of COVID-19.
Other causes include head injury, smoking, certain diseases and medications, sinus infections or allergies and just getting old.
Even when eating doesn't have the same appeal, it's still essential: without proper nutrition, your body can't function.
How to recover taste and smell?
Brush your teeth
Do not neglect your oral hygiene even if these senses are affected. Keeping your mouth and tongue really clean is very important.
Try to brush or clean your mouth after every meal or snack. That can be a good base to be able to taste any food that is put in the mouth.
Reset your taste buds
Sugar-free hard candies can be particularly helpful if your senses are diminished or altered by cancer treatments. Sucking on these candies removes the bad taste from the mouth and can act as a palate cleanser. Gum can also be helpful.
Experiment with flavors
In the mouth, we have many receptors that are not connected to the taste buds. The five flavors are sweet, bitter, salty, bitter and umami.
Try adding bold spices and flavors, like black pepper, cinnamon, garlic, ginger, etc., to potentially create a more interesting sensory experience. Cooking with sauces and marinades can also be helpful.
Having a plan for your meals and snacks can really save you nutritionally when you experience loss of taste and smell.
control what tastes good
Even if your sense of smell and taste are impaired, some foods can hit the spot. Continually trying different flavors and experimenting is really helpful. Not only can it reveal if your senses are coming back, but it's also a way to find new foods that are appealing.
Try keeping a food diary to keep track of which foods taste good and which don't.
take some acid
As with spices, acid is a strong, bright flavor that can still taste alive even if the senses are dulled.
Try using lemon juice or vinegar to brighten up your food and see if it becomes more enticing.
eat slower
Instead of wolfing down food because eating is no longer a joy, slow down. If we slow it down and chew more, more flavors can be released from the food we eat.
Savoring also helps stimulate the senses. When we slow down a bit more, we're paying more attention to sounds, touches, and textures, and not as focused on the absence of flavor.
Plan meals and snacks
When you don't feel like eating and don't feel rewarded for the act of eating, meal planning is essential. Without that prep work, you are likely to overeat or opt for sweet or salty foods.
Take advantage of other senses
The texture, temperature, and appearance of food are a big part of the eating experience. But when your senses of smell or taste are reduced, these elements become even more important and can make a big difference in how much you eat.
You can try these strategies to explore other senses:
- contrast textures: mix something crunchy with something creamy – for example, you can add nuts to a bowl of oatmeal. The crunch of food (like popcorn) or even the sound of it (like a hot plate) can also make food more tempting.
- Play with the temperature: Best a bowl of hot butternut squash soup with a cold scoop of yogurt so it has a hot/cold feeling in your mouth.
- Pay attention to aesthetics: use vibrant colors and make the food look appealing. When food looks good, we are likely to eat more.