What to Eat to Get Taste Back: A Comprehensive Guide to Regaining Your Sense of Flavor

Losing your sense of taste can be a distressing experience. Whether it results from a common cold, flu, sinus infection, chemotherapy, or even a long-term condition like diabetes or aging, the inability to fully enjoy food can take a toll on your appetite, nutrition, and overall well-being. The good news? In many cases, the sense of taste can return—especially when supported by the right nutrition. This article explores what to eat to get your taste back, how to improve taste bud function, and what underlying causes might be at play.

With a focus on science-based dietary strategies, lifestyle adjustments, and healing foods, you’ll learn how to nourish your body to support taste recovery and rediscover the joy of eating.

Why Taste Loss Happens: The Science Behind Flavor Perception

Before diving into dietary solutions, it’s important to understand what causes taste loss. The senses of taste and smell are closely intertwined; in fact, up to 80% of what we perceive as flavor comes from our olfactory system.

How Taste Works

Taste buds on your tongue detect five primary tastes: sweet, sour, salty, bitter, and umami (savory). However, when you chew food, aromatic compounds travel through the back of your throat to your nasal cavity, where odor receptors help identify subtle flavor nuances. This is known as retronasal smell.

A disruption in either your taste buds or olfactory nerves can lead to diminished flavor perception. Conditions such as:

• Viral infections (common cold, flu, or post-COVID-19)
• Sinus congestion or allergies
• Head injuries
• Medication side effects
• Zinc deficiency
• Chemotherapy or radiation therapy
• Smoking
• Aging

…can all contribute to temporary or prolonged loss of taste, medically known as dysgeusia or ageusia.

The Role of Taste Buds in Recovery

Your taste buds regenerate approximately every 10 to 14 days, meaning that if the cells are damaged but not permanently impaired, recovery is possible. Healthy nutrition plays a vital role in supporting this regeneration process and helping the nerves involved in taste perception function optimally.

Dietary Strategies to Restore Taste Sensation

The food you eat not only nourishes your body but also actively supports the repair and function of your sensory systems. Here are the top nutrients and food groups that can help you get your taste back.

1. Prioritize Zinc-Rich Foods

Zinc is crucial for proper taste bud function. A deficiency in zinc has been directly linked to impaired taste and smell. Zinc supports cell regeneration and strengthens the immune system, both essential for taste recovery.

Best Food Sources of Zinc:

• Oysters (one of the richest sources)
• Beef and lamb
• Pumpkin seeds
• Chickpeas
• Cashews
• Fortified cereals

Pro tip: Pair zinc-rich foods with vitamin C sources (like bell peppers or citrus) to enhance absorption, since vitamin C aids in the uptake of certain minerals.

2. Increase Vitamin B12 and B Complex Intake

Vitamin B12 deficiency can lead to nerve damage, including to the nerves responsible for taste. Older adults, vegetarians, and those with gastrointestinal disorders are particularly at risk.

Food Sources High in B Vitamins:

Why it works: B vitamins are essential for nerve health and signaling. By protecting and repairing taste nerves, you’re paving the way for flavor to return.

3. Consume Antioxidant-Rich Fruits and Vegetables

Antioxidants reduce inflammation and oxidative stress in the body, which may affect taste perception, especially after infections like COVID-19 or colds.

Foods like berries, dark leafy greens, and brightly colored vegetables contain high levels of antioxidants such as flavonoids, vitamin C, and beta-carotene.

Top antioxidant-rich foods to include daily:

• Blueberries
• Strawberries
• Spinach
• Kale
• Carrots
• Sweet potatoes
• Bell peppers

These not only help in tissue repair but also stimulate salivary flow, which aids in taste bud activation.

4. Include Umami-Flavored Foods

Umami, the savory taste, is one of the five basic tastes. It can be particularly helpful when retraining the brain to recognize flavors. It’s often preserved during taste loss because it’s linked to glutamate detection.

Foods High in Natural Umami:

• Tomatoes (especially cooked or sun-dried)
• Mushrooms (shiitake, portobello)
• Aged cheeses (Parmesan, aged cheddar)
• Fermented products (miso, soy sauce, kimchi)
• Meat stocks and bone broths
• Seaweed and kelp

Bone broth: A nutrient-dense choice, bone broth supplies collagen, zinc, and amino acids like glutamine, which help repair the gut lining and support immune function—both indirectly related to taste recovery.

5. Use Spices and Herbs to Stimulate Taste Buds

When taste is diminished, bland foods often feel unappealing. Spices and herbs can amplify flavor without adding salt or sugar, and some even promote healing.

Beneficial herbs and spices to use:

• Ginger: Stimulates saliva production and may reduce inflammation.
• Turmeric: Contains curcumin, a powerful anti-inflammatory compound.
• Cinnamon: Adds natural sweetness and supports blood sugar regulation.
• Fresh herbs (cilantro, basil, mint): Brighten dishes and may stimulate nasal passages.
• Chili peppers: Capsaicin can create a temporary sensory boost by activating pain receptors linked to taste perception.

Begin with mild amounts and adjust to your tolerance. Too much spice may irritate, especially if you’re recovering from illness.

Lifestyle Factors That Enhance Taste Recovery

While diet is crucial, certain lifestyle habits also influence how quickly—and fully—your taste will return.

Stay Hydrated

Saliva carries food molecules to taste receptors. Dehydration leads to dry mouth, reducing the ability to taste.

Drink at least 8–10 cups of water a day. Herbal teas like peppermint or ginger can also stimulate saliva and provide gentle flavor reminders.

Tip: Avoid alcohol-based mouthwashes, which can further dry out oral tissues.

Maintain Excellent Oral Hygiene

Poor dental health or oral infections can impair taste. Bacteria on the tongue may coat taste buds, reducing sensitivity.

Simple oral care practices:

• Brush your teeth twice daily
• Use a soft-bristled toothbrush to gently clean your tongue
• Rinse with a saltwater solution (1/2 tsp salt in warm water) to reduce bacteria
• Visit your dentist regularly

Avoid Smoking and Alcohol

Smoking damages taste buds and dulls the olfactory system. Alcohol dehydrates the body and can interfere with nutrient absorption. Reducing or eliminating both greatly improves the chances of taste recovery.

Practice Smell Training (Olfactory Training)

Since taste relies heavily on smell, retraining your olfactory system can accelerate recovery. This technique involves regularly smelling strong, familiar scents to stimulate nerve regeneration.

How to do smell training:

1. Choose four distinct, strong scents: lemon (citrus), rose (floral), clove (spicy), and eucalyptus (minty).
2. Smell each scent for 15–20 seconds, twice a day.
3. Focus on recalling the associated taste and memory.
4. Continue for at least 3–6 months.

Studies show this method can improve both smell and flavor perception, especially after viral illnesses.

Rebuilding the Connection Between Food and Flavor

Even when taste function improves, your brain may need time to re-associate foods with their familiar flavors. This is especially true after prolonged taste loss.

Reintroduce Strong, Varied Flavors Gradually

Start with foods that have bold, layered tastes. For example:

• A ripe mango: sweet and tangy
• A pickle: sour and salty
• Dark chocolate: bitter with subtle sweetness
• Tomato soup with fresh basil: rich umami with herbal notes

By exposing your taste buds to different combinations, you encourage sensory adaptation and brain recalibration.

Cooking Tips to Make Food More Appealing

When taste is dulled, meals may feel monotonous. These culinary techniques can help:

• Layer flavors: Combine ingredients for complex taste profiles (e.g., citrus zest with honey and herbs).
• Use texture: Crunchy vegetables, creamy avocados, or crispy roasted chickpeas can make food more enjoyable even if taste is limited.
• Enhance aroma: Serve warm dishes—temperature increases the volatility of food aromas.
• Plate attractively: Visual appeal can stimulate appetite and heighten sensory anticipation.

Experiment with Temperature Contrast

Hot and cold sensations can activate different receptors in the mouth. For instance, pairing warm roasted sweet potatoes with a dollop of cool yogurt might offer a richer sensory experience than either alone.

Medical Conditions Affecting Taste and What to Do

Persistent taste loss may signal an underlying health condition. If taste doesn’t return within several weeks—or if it’s accompanied by other symptoms—it’s worth consulting a healthcare provider.

Common Medical Causes and Dietary Responses

Important: Never self-prescribe supplements. High doses of zinc, for example, can interfere with copper absorption or cause nausea. Always consult a healthcare professional before starting any supplementation.

Foods to Avoid During Taste Recovery

Some foods and drinks may worsen taste disturbances or delay healing.

• Processed foods: High in sodium and artificial flavors, which can numb the palate over time.
• Sugary foods: Can contribute to inflammation and may worsen taste imbalances.
• Overly spicy foods: While mild spice is helpful, excessive heat may irritate sensitive tissues.
• Burnt or heavily charred meats: May contain compounds that promote inflammation.
• Dry or tough foods: Can be difficult to chew and swallow, reducing enjoyment.

Focus instead on moist, flavorful, nutrient-packed meals that are easy to digest.

Sample 3-Day Meal Plan to Restore Taste

Here’s a practical, tasty meal plan designed to nourish your body and stimulate flavor recovery.

Day 1

• Breakfast: Oatmeal with banana, walnuts, and a sprinkle of cinnamon. Side of scrambled eggs.
• Lunch: Grilled salmon salad with spinach, cherry tomatoes, avocado, pumpkin seeds, and lemon-tahini dressing.
• Dinner: Chicken and vegetable stir-fry with garlic, ginger, bell peppers, mushrooms, and brown rice.
• Snack: Greek yogurt with blueberries.

Day 2

• Breakfast: Smoothie with spinach, strawberries, banana, chia seeds, and fortified almond milk.
• Lunch: Lentil soup with carrots, celery, and turmeric; side of whole-grain toast with avocado.
• Dinner: Baked cod with roasted sweet potatoes and sautéed kale.
• Snack: Pumpkin seeds and an orange.

Day 3

• Breakfast: Scrambled eggs with tomatoes and onions; herbal tea.
• Lunch: Quinoa bowl with black beans, corn, bell peppers, cilantro, and a lime vinaigrette.
• Dinner: Beef and mushroom stew with carrots and potatoes, served with a side of kimchi.
• Snack: Apple slices with almond butter.

Each meal emphasizes zinc, B vitamins, antioxidants, and umami flavor to support sensory healing.

When to Seek Medical Help

While dietary and lifestyle changes can significantly aid recovery, some situations require professional evaluation. Seek medical advice if:

• Taste loss persists longer than 3–4 weeks after an illness.
• You experience pain, swelling, or visible changes in your mouth or tongue.
• Taste distortion includes persistent metallic or foul tastes.
• You have unexplained weight loss or decreased appetite.
• You suspect a medication side effect.

A doctor may refer you to an ENT specialist (ear, nose, and throat) or recommend blood tests to check for deficiencies like zinc or B12.

Patience and Persistence: The Road to Flavor Recovery

Recovering your sense of taste is often a gradual process. It’s not uncommon to experience fluctuations—some days may feel better than others. This variability is part of nerve healing and brain retraining.

Keys to success:

• Stick with a balanced, nutrient-dense diet.
• Stay patient and consistent with smell training.
• Focus on enjoying food in other ways—texture, aroma, appearance.
• Maintain a positive mindset and avoid stress, which can further dampen sensory perception.

Many people regain full taste function with time and the right support. Others may experience long-term changes, but even small improvements can make meals more enjoyable.

Final Thoughts: Food as Healing Medicine

When you lose the ability to taste, eating becomes a chore. But food is not just fuel—it’s pleasure, ritual, and connection. By focusing on healing nutrients, mindful eating, and supportive lifestyle changes, you can reclaim the joy of flavor.

Whether you’re recovering from a viral infection, adjusting to medication effects, or simply aging, your dietary choices have immense power to influence sensory recovery. Prioritize zinc, B vitamins, antioxidants, and umami-rich foods. Stay hydrated, practice smell training, and avoid irritants that hinder healing.

Remember: The journey back to taste is not just about what you eat—it’s about nurturing your entire sensory ecosystem. With the right approach, most people can reawaken their taste buds and once again savor the simple pleasures of a well-seasoned meal.

What causes loss of taste and can it be reversed?

Loss of taste, clinically known as ageusia, can result from various factors, including viral infections like the common cold or COVID-19, nasal congestion, sinus infections, head injuries, certain medications, nutritional deficiencies (such as zinc or vitamin B12), and neurological conditions. Aging itself can also dull taste sensitivity due to a decline in the number and function of taste buds. Smoking and poor oral hygiene are additional contributors, as they can impair the mouth’s ability to detect flavors effectively. In many cases, taste loss is temporary and can improve once the underlying condition resolves or lifestyle changes are made.

Fortunately, in most instances, the sense of taste can be at least partially or fully restored. The body’s natural regenerative processes allow taste buds to renew every 10 to 14 days, meaning recovery is often achievable with time and proper care. Addressing root causes—such as treating infections, adjusting medications under medical supervision, or improving diet—can significantly enhance flavor perception. Early intervention and consultation with a healthcare provider are essential to identify reversible factors and begin an effective recovery plan.

Can diet play a role in regaining taste after an illness?

Yes, diet can significantly influence the recovery of taste after an illness, especially post-viral infections such as COVID-19. Consuming foods rich in essential nutrients—particularly zinc, vitamin B12, and vitamin A—can support the regeneration of taste receptors and improve olfactory function, which is closely tied to taste. Leafy greens, eggs, fish, nuts, and whole grains are excellent sources of these nutrients. Staying well-hydrated also helps maintain saliva production, which is vital for dissolving food chemicals and activating taste receptors.

In addition to nutrient-dense foods, incorporating strong flavors such as sour (lemons, yogurt), bitter (dark leafy greens), salty (olives, broth), and umami (mushrooms, soy sauce) can stimulate taste buds and retrain the brain to recognize flavor signals. Texture and temperature variation—like crunchy vegetables or chilled fruit—can offer sensory cues that enhance the eating experience even when taste is impaired. A balanced, varied diet not only supports physical recovery but also promotes psychological well-being, which aids in regaining normal taste function.

Are there specific supplements that help restore taste?

Supplements such as zinc, vitamin B12, and alpha-lipoic acid have been studied for their potential to aid in restoring taste function. Zinc is particularly crucial, as it plays a role in the maintenance of taste buds and cellular repair; deficiencies in zinc have been directly linked to taste disturbances. Vitamin B12 supports nerve health, which is essential for proper sensory signaling between the mouth, nose, and brain. Alpha-lipoic acid, an antioxidant, may promote nerve regeneration and has shown promise in improving taste and smell in some clinical cases.

However, supplementation should only be undertaken after consulting with a healthcare provider, as excessive intake of certain nutrients—especially zinc—can lead to adverse effects like nausea or copper deficiency. A blood test can confirm whether a deficiency exists and guide appropriate dosage. When used correctly, these supplements may accelerate recovery, particularly if taste loss is tied to a nutritional shortfall or nerve damage following illness.

How does smell affect taste and what can I do to improve it?

Smell, or olfaction, is responsible for about 80% of what we perceive as flavor. The olfactory receptors in the nose detect aroma molecules that travel from the mouth to the nasal cavity during eating, a process known as retronasal olfaction. When nasal passages are blocked due to congestion or when olfactory nerves are damaged—such as in post-viral conditions like COVID-19—food often tastes bland or flavorless, even if the taste buds themselves are functioning normally. This is why many people describe food as “tasteless” when they have a cold.

To improve smell and, by extension, taste, smell training (or olfactory training) is highly recommended. This involves daily sniffing of strong, distinct scents—such as rose, lemon, clove, and eucalyptus—for several seconds each, typically for at least 12 weeks. This practice stimulates the olfactory nerves and can encourage neuroplasticity, aiding recovery. Maintaining nasal hygiene with saline rinses and steam inhalation may also clear mucus and improve scent detection over time.

Are spicy or strong-flavored foods helpful when retraining taste?

Spicy and strongly flavored foods can be beneficial when retraining taste because they engage the trigeminal nerve, which detects sensations like heat, coolness, and pungency (e.g., from chili peppers, mint, or wasabi). These stimuli provide additional sensory input that may compensate for reduced taste or smell function. Foods with bold flavors—such as ginger, garlic, citrus, and fermented products like kimchi—can stimulate salivation and heighten the perception of flavor even when conventional taste is impaired.

However, caution is necessary, especially if taste sensitivity remains inconsistent. Overly spicy or acidic foods may irritate the mouth in some individuals or lead to discomfort if taste perception is unpredictable. Introducing strong flavors gradually and mixing them with familiar foods can help the brain re-establish flavor associations. The key is exposure, not overwhelming the senses, so moderation and variety are essential components of a successful taste retraining regimen.

How long does it usually take to regain taste after losing it?

The time it takes to regain taste varies significantly depending on the cause. For upper respiratory infections like colds or flu, taste often returns within a few days to two weeks as congestion clears and inflammation subsides. In cases of post-viral olfactory dysfunction, especially following COVID-19, recovery can take weeks to months; studies suggest that most patients regain taste and smell within one to three months, though a smaller percentage may experience prolonged or persistent loss.

Chronic conditions such as neurological disorders or long-term medication use may lead to more gradual or incomplete recovery. Some individuals benefit from ongoing therapies like smell training and nutritional support, which can extend the timeline but improve outcomes. Patience and consistent efforts to stimulate the senses are important, and if taste has not improved after several months, a consultation with an otolaryngologist or neurologist is recommended for a targeted evaluation and treatment plan.

When should I see a doctor about loss of taste?

You should consult a doctor if loss of taste persists for more than two weeks without improvement, especially in the absence of an active cold or sinus infection. Sudden or unexplained taste disturbances, particularly when accompanied by other neurological symptoms—such as changes in vision, speech, or coordination—require immediate medical attention, as they may indicate a serious condition like a stroke or neurological disorder. Additionally, if taste loss follows head trauma or the start of a new medication, a healthcare provider should evaluate whether an intervention is necessary.

A doctor can perform diagnostic tests, including blood work to check for nutritional deficiencies, imaging studies if nerve damage is suspected, or referral to a specialist like an ENT (ear, nose, and throat doctor) or neurologist. Early diagnosis helps rule out underlying conditions and facilitates targeted treatment, such as adjusting medications, prescribing supplements, or recommending smell and taste rehabilitation therapies. Seeking timely medical advice maximizes the chances of a full and lasting recovery.