Our bodies naturally change with age—and we might expect some gray hairs or a few wrinkles. But many people don’t anticipate a change in their sense of taste.
It’s surprising but true—it’s harder to taste food as you get older. And this change could affect your eating habits in unexpected ways. Ruth Franklin, M.S., R.D.N., a registered dietitian at Henry Ford Health, explains why your taste changes and how to enjoy healthy foods at every age and stage of life.
Why Does Your Taste Change as You Get Older?
“As we age, our taste buds shrink and decrease in number,” says Franklin. “These changes mean that foods you used to enjoy might seem more bland.”
But age-related taste changes aren’t just about your taste buds. Food might also taste different because of:
- Reduced saliva production: “Certain medications and conditions like Alzheimer’s disease can cause decreased saliva in your mouth,” says Franklin. “A dry mouth can make food taste different and harder to chew.”
- Weakened sense of smell: As we age, the nerves in our nose lose sensitivity, leading to a diminished ability to smell. “If you can’t smell your food or it smells different than it used to, it will also taste different,” says Franklin.
Enhancing Food in Healthy Ways
Changes in taste usually appear gradually, so you may not realize they’re affecting you. But when foods slowly start to taste more boring, our first reaction is to add things to bring the flavor back.
“It’s common to see older adults adding salt or sugar to foods more frequently than they used to,” says Franklin. “Unfortunately, too much salt and sugar can negatively affect your health. A diet high in salt can increase your risk of high blood pressure. And eating too much sugar can lead to Type 2 diabetes or unwanted weight gain.”
So, how do you deal with a loss of taste without sabotaging your healthy eating efforts? Franklin shares a few tips to help food taste more exciting again:
Add acid
A squeeze of fresh lemon or lime can brighten up a dish with very little sugar and no salt. You can also experiment with different kinds of vinegar, such as apple cider or red wine vinegar. “Using acid in cooking creates more complex flavors than salt or sugar, and it’s healthier, too,” says Franklin. “A squeeze of lemon juice mixed with vinegar on a fruit salad can bring out the sweetness of the fruit. But you can also use acid in savory dishes, like pasta, to make the flavor more interesting.”
Be colorful
The appearance of food can make it more—or less—appetizing, and color is a great way to make your plate pretty. “A rainbow of vegetables and fruits is more exciting than a meal that’s all one color,” says Franklin. “And eating different colored produce provides you with various nutrients, too.”
Have herbs handy
Love a savory dish, but feel like it always needs salt? Fresh or dried herbs can add an explosion of flavor with zero sodium.
“Herbs are great salt substitutes, and they contain antioxidants, too,” says Franklin. “Basil, sage, thyme and rosemary are a few ways to liven up your food. You can also use spices like garlic and ginger or add chopped onion for a savory richness without salt.”
Make fresh fruits your friends
If you’re craving something sweet, turn to fruits for desserts and sweet toppings. “Fresh fruits have a high water content, making them easier on a dry mouth,” says Franklin. “And fruits like apples or berries can satisfy a sweet tooth while giving you vitamins and fiber. When possible, choose in-season produce, which usually has more natural sweetness and flavor than those that have to be shipped long distances.”
Franklin recommends limiting dried fruits. “Many types of dried fruits have added sugar and are harder to chew,” says Franklin. “If you can’t get fresh fruit, opt for canned with no added sugar.”
Can Loss of Taste Cause Weight Loss?
For some older adults, the issue isn’t too much salt or sugar—it’s a loss of interest in eating. “When you struggle to smell or taste, food can be less appealing,” Franklin says. “People with Alzheimer's disease may also struggle to eat enough for several reasons. They may forget to have meals or lose their desire to eat due to declining memory and brain function.”
What can you do if your loved one isn’t interested in eating? “Make food look appetizing with bright colors and appealing textures,” Franklin says. You should also talk with a provider if you or a loved one is losing weight and need more nutrients. “Unintended weight loss is something your provider should know about,” says Franklin. “It can be a symptom of a health condition, and significant weight loss can be dangerous in some cases.”
If you struggle to eat enough and gain weight, try adding higher-calorie, nutritious foods to your diet, such as:
- Avocado
- Cheese
- Full-fat yogurt without added sugar
- Nuts and seeds
- Olive oil
- Peanut butter and other nut butters
If nothing sounds good, smoothies can be a big help. “A smoothie with fresh fruit, full-fat yogurt and a dash of flaxseeds is nutritious and may be easier to get down than a solid meal,” says Franklin.
Seek Expert Help When Needed
Your diet plays a significant role in your overall health. If your sense of taste is affecting what you eat, you don’t have to suffer alone.
“Our enjoyment of food is a big part of our daily life,” says Franklin. “And you don’t have to choose between tasty and healthy options. A registered dietitian can help you plan meals that suit your preferences while helping you meet your health goals.”
Reviewed by Ruth Franklin, M.S., R.D.N., a registered dietitian at Henry Ford Health.
