No Appetite in the Morning? Here are Some Possible Causes

Whether it’s a warm bowl of creamy oatmeal, a stack of fluffy pancakes, or two eggs over easy, there is something about breakfast food that helps get us up in the morning. But what if you don’t feel hungry in the morning?

For some people, lack of morning hunger may be completely normal and not a cause for concern. But for others, it could be a sign of a serious issue.

Why do some people not feel hungry in the morning?

Some factors that can impact morning hunger are your individual metabolism and eating patterns. The cause of decreased hunger in the morning may also be as simple as eating a large meal the night before, or as complex as a medication side effect or a specific medical condition.

Let’s dive deeper into the factors that can lead to low morning hunger and talk through actionable steps that can help.

Common causes of morning appetite loss

Eating large meals late at night

When you eat a meal, it takes about 2-5 hours to leave your stomach and move into your intestines. This is called gastric emptying time and can vary from person to person. The size and contents of the meal impact emptying time.

Typically, when food is still in your stomach, you will not feel hungry. So, if you tend to have a meal or even a large snack late at night, you might find that you’re not very hungry in the morning. Especially if you aren’t getting a lot of sleep.

Or, if you eat something that upsets your stomach late at night, you may wake up the next morning with discomfort or pain instead of hunger.

High levels of stress and cortisol in the morning

You may have heard the term “stress eater” to describe someone who turns to food to help cope with stressful feelings. But the opposite can also be true. Some people actually lose their appetite during times of increased stress and this can present as low morning hunger.

The theory is that cortisol plays a role in this stress and hunger response. Cortisol is a hormone made by the body during times of stress. Research suggests that acute stress generally causes low appetite. Conversely, chronic stress can lead to a bigger appetite. However, this can vary based on the individual, with some people being higher “cortisol reactors” than others.

If you find that your appetite is lower in the morning on more stressful days,, you can plan for that. Start adding in some stress management techniques like deep breathing to help your body get out of “fight or flight” mode and into “rest and digest.” 

Dehydration and its impact on appetite

Hydration can play a role in your hunger levels. 

Research suggests that drinking too much water may suppress appetite. While the reasons for this are not fully understood, it’s likely partially due to the filling and stretching of the stomach. Therefore, if you’re struggling with low morning appetite, consider limiting  water or other drinks before breakfast.

Caffeine can also decrease your appetite. If you always reach for coffee first thing in the morning, consider waiting until after breakfast so the caffeine doesn’t impact your morning hunger.

Irregular sleep patterns affecting hunger signals

Experts suggest that eating before bed can disrupt your circadian rhythm (the body’s internal clock) which can throw off your hunger patterns. It’s recommended to stop eating at least 3 hours before going to sleep.

While it’s not something you should do every night, there may be situations where your eating and sleeping schedule gets thrown off and you find yourself really hungry late at night. In this case, you could choose a light snack like an apple with a small spoonful of peanut butter or carrot sticks with a handful of almonds.

Working the night shift or rotating shifts may also impact hunger. Research suggests that those who work the night shift tend to snack during work hours. By the time they get off work, they may not be hungry for “breakfast” because they’ve been eating all night. Also, if you rotate between night and day shifts, your irregular sleep patterns can disrupt your hunger rhythm.

Underlying medical conditions (e.g., thyroid issues, digestive disorders)

Certain medical conditions may cause low appetite. These include thyroid issues,digestive conditions, and mental health conditions. If you’re concerned about your lack of hunger, speak to your healthcare provider to discuss potential causes.

Is it okay to skip breakfast if you're not hungry?

Although we’ve often been told that breakfast is the most important meal of the day, skipping breakfast is not necessarily a bad thing. Intermittent fasting has been shown to potentially have health benefits for some people. 

But research does show that eating breakfast is associated with higher levels of nutrient intake and healthier eating overall. Breakfast eaters also have a lower risk for metabolic and cardiovascular diseases, such as type 2 diabetes and heart disease.

Working with a registered dietitian can help determine if you should be eating breakfast. A registered dietitian can also provide strategies to help improve your morning appetite.

How to stimulate morning appetite

Here are a few tips to help you feel more hungry in the morning.

Watch the clock

Eating (and sleeping) on a consistent schedule can help reset your circadian rhythm and allow you to feel hungry in the morning.

Get moving

Taking a walk around the block or doing some light movements in the morning can help stimulate your appetite.

Start small

If you aren’t hungry for a full breakfast, start with a small meal and slowly build up from there. A small meal could be one egg with avocado, a smoothie, or an apple with nut butter.

Healthy breakfast options for when you're not hungry

Here are a few breakfast ideas to try when your appetite is low in the morning:

• Smoothies with berries and protein powder

• Greek yogurt with honey and a handful of nuts

• Small bowl of oatmeal with a spoonful of peanut butter

• Whole grain toast with avocado slices

• Small serving of cottage cheese with fruit

When to seek medical advice

Not feeling hungry in the morning may be normal for you, but there are some cases where it’s a cause for concern.

If you’ve had an overall low appetite for a while or you’ve had sudden changes in your appetite, then it’s a good idea to consult a healthcare provider. A low appetite can lead to unintentional weight loss or nutrient deficiencies.

How a Season dietitian can help

If you need help with your low appetite in the morning, a Season dietitian can help! One of our expert nutrition professionals will take a look at your overall eating pattern and help make a personalized plan that supports your health goals. They can also help you gain weight if you’re dealing with unintentional weight loss. Click here to schedule your first session!