Okay seriously — is there anything worse than eating your fav food and not tasting a thing?? Like… you know it’s pizza, you remember what it should taste like, but all you get is “hot chewy sadness.”
If you’ve had a cold recently and now everything tastes like plain rice (even stuff that shouldn’t), you’re not going crazy — this is a thing. Let’s talk about why it happens and what you can do to get your taste back.
First of All – Why Does This Happen?
So, it’s kinda dumb but your taste is connected to your smell. Like, really connected. When your nose is blocked (thanks to a cold), smells can’t reach your brain properly — which means your brain can’t figure out what you’re eating.
Taste buds only detect like 5 things: sweet, salty, sour, bitter, and umami (whatever that is lol). The rest? That’s your nose doing the heavy lifting. So if your nose is stuffed or your sinuses are inflamed, food is gonna taste like air.
How Long Before Taste Comes Back?
Usually it’s like… a few days to a week after your cold goes away. Sometimes a bit longer. If it’s been more than like, 3–4 weeks and still no taste? Might wanna check with a doctor at that point.
But don’t panic too early — it’s probably just your nose being annoying.
What Can You Do to Help It Come Back?
Here’s some stuff that people (me, friends, some doctor online maybe) say helps:
1. Clear Your Nose, Bro. Seriously.
If you’re still all stuffed up, nothing’s gonna work.
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Do steam inhalation (boil water, towel over head, breathe it in — careful not to cook your face)
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Try saline nasal spray (available at pharmacies)
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Hot showers also help — steam opens you up
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Blow your nose gently (not like you’re trying to blow your brains out)
You gotta unclog the airways so smells can get back to the brain and say “yo this is butter chicken.”
2. Try Eating Strong Stuff
Mild food just isn’t gonna cut it right now. You need something that smacks your senses back into shape.
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Citrus fruits — oranges, lemon, etc
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Spicy stuff (if your stomach can handle it)
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Vinegar-y things (pickles, chutneys)
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Mint, ginger, garlic — strong flavors basically
It might still taste muted, but something is better than nothing.
3. Drink Water Like a Plant
Cold + meds = dry mouth. And dry mouth = worse taste. So keep sipping.
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Warm water, teas, soups
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Electrolyte drinks maybe (avoid too much sugar)
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Not coffee all day — it dehydrates more
Also lozenges help — they get your saliva going again.
4. Zinc? Maybe?
Some people swear by zinc for taste/smell recovery. Up to you.
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You can take a supplement (but don’t overdo it, like one per day max)
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Or eat stuff like nuts, seeds, spinach, dal, etc
It’s not an overnight fix or anything, but might help a bit over time.
5. Smell Things On Purpose (Weird But It’s A Thing)
It’s called “olfactory training” — sounds fancy but it’s just… sniffing stuff.
Twice a day, pick like 4 strong smells — lemon, clove, coffee, Vicks (lol) — and sniff them slowly, one at a time. Focus on them. Do it for a few weeks if you’re really struggling.
It’s kinda like reminding your brain how to smell again.
When to Worry (But Don’t Freak Out Yet)
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If it’s been more than a month and literally nothing’s changed
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If you lost smell and taste suddenly and violently (not just blocked nose)
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If it happened after COVID and didn’t recover like others did
Then yeah, maybe talk to a doc. ENT or general physician. Don’t rely on internet too much (except this post, which is 100% trustworthy obviously ).
Final Thoughts (Messy But True)
Losing your taste is the worst. Like, food is one of the only good things when you’re sick, and even that’s gone?? Rude.
But the good news — it usually comes back on its own. You just gotta give it some time, drink your water, clear your sinuses, and maybe chew a lemon like a savage to feel something again.
In the meantime — eat textures. Crunchy, hot, cold — even if you can’t taste much, textures still help make food satisfying.