How depression affects your appetite — plus, 5 ways to manage it

These changes in appetite are not only potentially frustrating but they could be harmful to your health. For many, changes in appetite can be one of the earlier signs of being depressed or even a warning sign of an upcoming depressive episode, says Zishan Khan, MD, a psychiatrist with Mindpath Health in Frisco, Texas.

Here, experts discuss how depression causes appetite changes, why theyre risky for your health, and how to manage them.

Why Does Depression Affect Your Appetite?

Appetite changes among people with depression may have several potential causes.

Anhedonia, a core feature of depression that causes you to feel less pleasure from things you normally enjoy, can affect your appetite, says David Feifel, MD, PhD, an emeritus professor of psychiatry at the University of California in San Diego and the founder and medical director of Kadima Neuropsychiatry Institute.

Most people who arent depressed tend to want to eat food that makes them feel happy and tastes good to them. (Think about how much time you might spend preparing a meal or food you really love even if you could make something else much quicker.) People experiencing depression typically enjoy food less, says Dr. Feifel. And that can lead to less motivation to eat overall and a reduced appetite for people who experience these symptoms.

Why Appetite Changes in Depression Are Risky for Your Health

An increase or decrease in appetite caused by depression both carry their own health risks. When appetite suppression is extreme, patients can suffer nutritional deficiencies, says Feifel. This is more common in elderly people with depression and can even become life-threatening.

There is also always a concern that the appetite changes associated with prolonged depression can place a person at risk for various eating disorders, with the development of possible binging, purging, and restrictive eating behavior, says Dr. Khan.

5 Ways to Curb Appetite Changes if You Have Depression

If depression has thrown off your appetite, several tactics could help you stabilize it again. Here are five expert-backed strategies for keeping appetite changes at bay.

1. Follow Your Depression Treatment Plan

The most effective strategy is to get the underlying cause of the appetite disturbance, the depression, successfully treated, Feifel says. Once you find the right treatment for your depression, your appetite changes should lift as your depressive symptoms improve.

• Psychotherapy, including cognitive behavioral therapy, family-focused therapy, and interpersonal therapy
• Medications such as antidepressants
• Lifestyle activities like exercise and meditation
• Brain stimulation such as repetitive transcutaneous magnetic stimulation for severe depression
• Esketamine (Spravato) nasal spray or ketamine infusions for treatment-resistant depression

2. Tell Your Healthcare Team About Any Appetite Changes Youre Having

If youre struggling with appetite issues as a symptom of your depression, be sure to let your doctor or therapist know. This is especially important if you see a mental health professional virtually, since they may not be able to notice any weight loss or weight gain if they dont see you in person. Telling your provider early on can help you get the treatment you need before your appetite changes lead to serious health consequences.

3. Try Meal Prepping

Whether you struggle to eat enough or you overeat, meal prepping planning and preparing your meals for the week in advance and refrigerating or freezing them may help ensure that you eat well throughout the week.

Having some prepared meals frozen for you to heat up later ensures that you have higher-quality food with very little fuss, Khan says. The point is to try to make things as easy as possible for yourself and avoid overcomplicating things.

• Choose a specific day of the week to plan your meals, make a shopping list, and buy groceries (or have them delivered); you may want to do each of these tasks on a different day if you find it overwhelming.
• On your designated meal prep day, start by preparing the foods that take the longest to cook, which may include proteins like chicken and fish, whole grains, and dried beans.
• Try to multitask. For instance, if you have chicken cooking in the oven, you could cut up some vegetables in the meantime.

4. Consider Working With a Dietitian

5. Eat With Loved Ones

Try to make time to eat with your family or friends, whether at home or at a local restaurant or cafe. Connecting with others will boost your mood and make it easier to break out of that depressed phase, Khan says.

Another plus: If youre struggling to eat, having supportive people around you while you eat can help ensure that you get the nutrients you need.

The Takeaway