What does parosmia smell like? Unveiling the Distorted Reality

September 28, 2025 •

3 min read

According to research published in the journal Nature, parosmia is a debilitating condition where familiar smells become distorted and disgusting, a feature of post-infectious olfactory loss, particularly after COVID-19. So, what does parosmia smell like, and why do pleasant aromas turn into a nightmarish experience for many?

Quick Summary

Parosmia causes a normal, pleasant odor to be perceived as a distorted, often unpleasant scent, such as burnt rubber, rotting garbage, or chemicals. This sensory distortion happens when smell receptors fail to send the correct signal to the brain, leading to a profound impact on daily life and well-being.

Key Points

Distorted Reality: Parosmia causes normal, pleasant smells to be perceived as distorted, unpleasant, and often foul odors, like burnt plastic, chemicals, or garbage.
Common Triggers: Everyday items and foods such as coffee, onions, garlic, and roasted meats are frequent triggers for parosmia, making mealtime a significant challenge.
Differentiating from Phantosmia: Unlike phantosmia, where phantom smells are perceived, parosmia is a distortion of a real, existing smell.
Post-Viral Complication: Viral infections, particularly COVID-19, are a leading cause, where parosmia arises during the recovery and regeneration of damaged olfactory sensory neurons.
Olfactory Training: A recommended treatment involves regularly smelling specific strong aromas to help retrain the brain's processing of smells over time.
Avoidance and Management: Eating bland, cold foods and avoiding known triggers can help manage symptoms and reduce exposure to distressing odors.
Psychological Toll: The condition can lead to significant psychological distress, including anxiety, depression, and changes in eating habits due to constant unpleasant smells.

The Unpleasant Reality of Distorted Smells

Parosmia is a qualitative olfactory disorder that affects a person's sense of smell, making familiar scents smell distorted and often foul. Instead of perceiving the correct odor, individuals with parosmia experience a variety of offensive and intense smells. This condition can be a frustrating and distressing experience, significantly impacting appetite, mental health, and quality of life.

The specific odors that a person with parosmia experiences can vary widely. However, common descriptions include scents that are burnt, chemical, metallic, and putrid. For many, once-pleasant smells like freshly brewed coffee, roasted meat, or garlic can transform into the unbearable scent of garbage, sewage, or rotten eggs. The condition essentially rewires the brain's interpretation of scents, turning a comforting aroma into a source of disgust.

Causes and Triggers of Parosmia

Parosmia often arises as a complication of viral infections, most notably COVID-19, but also other illnesses like the common cold or influenza. It is thought to occur during the recovery phase of the olfactory system after the initial infection has damaged the smell-detecting sensory neurons in the nose. Other potential causes include head injuries, exposure to certain toxins, and conditions affecting the nervous system.

Certain foods and beverages are known to be common triggers for those with parosmia. The high aromatic content of items like coffee, onions, garlic, and roasted foods makes them particularly problematic. The heat involved in cooking can also intensify these distorted smells. Many people with parosmia discover that simple, bland foods are easier to tolerate, and that eating food cold or at room temperature can help minimize the distorted odors.

The Difference Between Parosmia and Phantosmia

It is important to distinguish parosmia from phantosmia, another type of olfactory disorder. While both involve altered smell perception, they manifest differently. Below is a comparison to clarify the differences:


Feature	Parosmia	Phantosmia
Symptom	Distortion of existing smells.	Perception of phantom smells that are not present.
Trigger	Triggered by a specific, real-world odor.	No external trigger; the smell originates internally.
Description	Real scents are perceived as different and unpleasant.	A person smells something that isn't actually there, like smoke or chemicals.
Effect	Can cause aversion to certain foods or environments.	Can be more unpredictable and distressing due to the phantom nature.
Cause	Often post-viral infection or head trauma.	Can be caused by a variety of factors including head injury, epilepsy, or tumors.

Managing the Symptoms of Parosmia

While parosmia can be a long and challenging journey, several strategies can help manage the symptoms. The most recommended approach is olfactory training, which involves regularly smelling specific scents to help retrain the brain to correctly interpret odors. This therapy uses a set of four distinct aromas, such as rose, eucalyptus, clove, and lemon, and requires consistent practice over several weeks or months.

Avoiding known trigger foods and scents can also provide significant relief. This may involve adjusting dietary habits to include blander foods and consuming meals cold to reduce strong aromas. Additionally, some find relief through intranasal steroid sprays, which can help reduce inflammation in the nasal passages. For more information on smell training techniques, you can visit the University of Utah Health website, which offers valuable resources for individuals dealing with post-COVID-19 symptoms, including parosmia.

The Psychological Impact of Parosmia

The effects of parosmia extend beyond the physical distortion of smell. The constant exposure to unpleasant odors can have a profound psychological impact. Many people report experiencing anxiety, depression, and social isolation. The condition can make eating a stressful and unappetizing experience, leading to changes in diet and potential weight loss. In some cases, the frustration and embarrassment associated with distorted smells can affect personal and professional relationships.

The Path to Recovery

For most people, parosmia is a temporary condition, though the duration varies. Recovery can take weeks, months, or even longer. The process is a gradual one, as the damaged olfactory neurons slowly regenerate and relearn how to properly process smells. Consistent olfactory training, a supportive environment, and patience are key components of a successful recovery. Engaging with a healthcare professional, such as an ENT specialist or neurologist, can provide additional support and guidance. Maintaining a positive outlook and focusing on small, gradual improvements can make the process more manageable.

Frequently Asked Questions

For many, parosmia makes things smell like chemicals, burnt rubber, rotting garbage, or sewage. A pleasant smell, such as coffee, can be distorted into a foul, unpleasant odor.

The duration of parosmia varies greatly among individuals. For some, it may last a few weeks, while for others, it can persist for several months or longer as the olfactory system slowly recovers.

Yes, many people with parosmia find that highly aromatic foods like coffee, onions, garlic, and roasted meats can be particularly triggering. These strong smells are often distorted into highly unpleasant odors.

Anosmia is the complete or partial loss of smell, while parosmia is a distortion of smells, where odors are present but perceived incorrectly. Parosmia can sometimes develop during the recovery phase from anosmia.

Yes, parosmia became a more widely recognized condition after the COVID-19 pandemic. Many people who lost their sense of smell due to the virus later developed parosmia as they started to recover.

Yes, olfactory or smell training is often recommended for managing parosmia. It involves regularly smelling a set of scents to help retrain the brain's interpretation of odors and aid in recovery.

While there is no immediate cure, parosmia often improves and resolves on its own over time. Consistent management techniques like olfactory training and avoiding triggers can help support the recovery process.