Why can't I taste when I have a cold?

Dear Reader, 

When you’ve got the sniffles, it’s snot really your sense of taste that goes away, but your sense of smell. While both the common cold and a viral infection can make it difficult to savor the flavor of homemade soup, they affect your sense of smell (and taste) in different ways. Keep a box of tissues close and keep reading to find out more!  

Why can’t you taste and smell well when you have a cold? 

If your chicken noodle soup tastes bland, you might find that it smells bland, too. Some people who lose their sense of taste are surprised to learn that they’ve actually lost their sense of smell. High up inside your nose, there are specialized cells called olfactory sensory neurons. They detect tiny particles in the environment and send messages to your brain, which identifies a particular smell—whether it’s freshly brewed coffee or bacon frying. When your nose is stuffed up, it affects the flow of these particles, thus impacting your sense of taste and smell. 

How does smell affect my sense of taste?  

Smells can reach these neurons through two routes. The first route is through your nostrils, while the second is through a passage that connects the roof of your throat to your nose. This nifty passage between the throat and the nose is why smell and taste are so closely related.  

When you chew food, aromas are released from it. These particles reach the neurons in your nose through the passage connecting the nose and throat. When you have a cold or flu, the tissues lining the inside of your nose become inflamed. Your nose also produces extra mucus to trap germs and flush them out of the body. These processes lead to swelling and congestion, making it hard to breathe in air through your nose. If your nose is stuffed up, the passage connecting your throat and nose becomes blocked. When you chew, smells no longer reach the neurons in your nose. Without smell, foods tend to taste bland and lack flavor.  

Why do viral infections cause loss of smell and taste? 

Apart from the common cold, viruses such as influenza viruses, Epstein-Barr viruses, and other respiratory viruses can cause people to lose their sense of smell and taste. This was a very common symptom of COVID-19 during the early stages of the pandemic, though it has become less common with more recent variants of the virus. 

Loss of smell (and taste) caused by viral infections is different from the loss of smell caused by a stuffy nose. For instance, people infected with COVID-19 often experience rapid loss of smell with relatively little nasal congestion. This is because viruses, like the one that causes COVID-19, can damage certain cells that help to support the olfactory sensory neurons in the nose. Many people regain their sense of smell after recovering. However, viral infections can also cause long-lasting damage to sensory neurons, leading to persistent loss of smell.  

How can you make food taste better when you can’t smell? 

Even if you can’t smell, you may still be able to taste the broad differences between sweet, salty, sour, and bitter tastes, as these are detected by taste buds on the tongue. Also, since spices (like hot pepper) are sensed by nerves, you can still feel spice even if you can’t taste other flavors. However, you may not be able to distinguish more complex flavors which rely on your sense of smell.  

Some ways to make your meals more appetizing include: 

• Packing a flavor punch: Herbs and spices like basil, mint, cilantro, and chili powder can make food taste more appealing. Strong seasonings like onion, garlic, ginger, vinegar, and other condiments can also make flavor profiles stronger. 
• Experimenting with textures: Combining textures can make things more interesting. For instance, you might pair crunchy apple slices or celery with sticky peanut butter.  
• Playing with temperatures: Chilled or frozen foods such as yogurts, smoothies, and frozen fruit may taste better than warm or hot foods. 
• Getting creative: Visual presentation, plating, and herbal garnishes can make food more appealing and appetizing. 

How can you clear up a stuffy nose? 

Some ways to clear up a stuffy nose can include:  

• Drinking lots of water can help to thin out mucus and ease congestion.  
• Using a saline nasal spray to flush out mucus. 
• Applying warm compresses to your face. 
• Using a humidifier to keep the air moist can help, too.  

If recommended by a health care provider, decongestant medication or nasal sprays may also provide relief.  

If your favorite food tastes bland, take heart, because smell and taste will likely return once your nose clears up and you recover. In the meantime, variety is the spice of life—so add a generous pinch to your plate!