27 Natural Appetite Suppressants

Appetite suppressants are substances, such as foods or supplements, that inhibits your hunger sensations.

High-fiber foods are often considered as good appetite suppressants as they make you feel full and reduce your likelihood to snack between meals.

On the other hand, some appetite-suppressing supplements could suppress some hormones that induce hunger (such as ghrelin) or they may stimulate the release of satiety hormone (such as leptin).

They are some skepticism in using appetite suppressants as one may tend to return to their bad habits once they stop using these appetite suppressants and hunger pangs return. However, using these appetite suppressants may help you develop a healthier approach to managing your hunger pangs.

You can opt for natural appetite suppressants if you do not want to use the hormone or chemical ones. Some natural appetite suppressants include; saffron, green tea extract, coffee, high-fiber foods, ginger, avocado, and beans.

It is important to note that using appetite suppressants to curb your hunger or reduce weight should be a temporary endeavor. Depriving your body of calories and nutrients increase your risk of; muscle loss, slower metabolism, and cognitive problems. As such you should use appetite suppressants responsibly and consult your doctor about your usage.

Below are various natural appetite suppressants;

1. Water


The most basic, most readily available natural appetite suppressant is water. That’s right, sometimes it is just as simple as sipping some cold water. More often than not, when the body gets dehydrated, one can easily mistake thirst for hunger. To avoid this false hunger pangs, constant water intake is essential. What’s more, water helps keep the stomach full enough in between meals. This goes a long way in avoiding mindless snacking and in suppressing unnecessary cravings. For bonus benefits, take your water as cold as possible; this helps kick up the body’s metabolism levels thus increasing calories burned.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4121911/)

2. Avocado


Avocados are some of the most effective natural appetite foods anyone can get their hands on. Packed with a whole bunch of nutrients, avocados not only help control your appetite, but they also improve your health in other ways. So how do avocados keep your appetite at bay? They are rich in both fiber and unsaturated fats; a combination that has proven incredibly helpful in controlling hunger pangs. Thanks to the above components, avocados keep you filled up way longer; your brain receives signals of satiety reducing any chances of unnecessary munching. Besides that, avocados are also super helpful when it comes to controlling blood sugar levels.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4746997/)

3. Coffee


A good number of people cannot imagine a life without coffee. Fortunately for the many coffee fanatics out there, this drink helps control your food intake by keeping you full longer. According to research, the caffeine in coffee not only boosts your metabolism, but it also helps keep your stomach full reducing the need to grab a snack. However, this does not mean pumping yourself up wit coffee all day. Excessive consumption of caffeine, which coffee contains in large amount, can get dangerous resulting in side effects such as anxiety, hypertension, and nervousness.
(https://www.ncbi.nlm.nih.gov/pubmed/23204152)

4. Eggs


Very high in protein, eggs rank rather high on the satiety scale. They have been found to reduce levels of ghrelin, (the hunger-causing hormones) while simultaneously increasing levels of PYY (satiety hormones). The result? Eggs reduce food-related thoughts by over 60 percent and in that same note, reduces mindless eating. Their high protein also contributes to the prolonged satiety they create. Eggs are a great way to control appetite and feed the body superior proteins for growth and development.

5. Chia Seeds


Even as small as they may appear, chia seeds have nutrient-laden properties that give them their appetite suppressing capabilities. These tiny munchies contain the best source of plant-based Omega-3 fatty acids. They also contain impressively high levels of soluble fiber. Fiber slows down digestion keeping one full for longer periods. Chia seeds can also absorb water of up to 10 times their normal weight. With that, chia seeds absorb high amounts of water which essentially fills you up. Furthermore, they slow down calorie absorption into the body prolonging the whole digestive process. Chia seeds are indeed incredibly powerful natural appetite suppressants even in the smallest of amounts.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5621364/)

6. Tofu


Contrary to popular beliefs, tofu is not restricted to a vegetarian diet. Tofu is not only highly nutritious, its a clean, healthy source of protein. The plant-based proteins, contained in tofu, increase the feeling of satiety. Tofu is also rich in genistein, a hormone that gives tofu its suppressant capabilities. To top it all up, its low carbohydrate content makes it an incredibly healthy option.

7. Greek Yogurt


From just looking at its texture, you can easily tell the effect Greek yogurt has on the stomach. Its creamy thickness fills up the gut and keeps it that way for quite some time. As such, snacking becomes less of a priority because, well, your stomach remains filled up for a reasonably long time. Why? Greek yogurt is loaded with fats and proteins both of which are known for their ability to keep the gut full for long durations of time. Additionally, Greek yogurt is low in sugar and high in calcium, a powerful combination when looking to control food intake.
(https://www.ncbi.nlm.nih.gov/pubmed/23022602)

8. Vegetable Soup And Juices


Soups and juices are both water-based and therefore have a filling effect on the stomach. Vegetable soup is a great way to ward off hunger pangs consequently reducing one’s appetite. Furthermore, being a vegetable-based soup, it reduces calorie intake by a long shot. Vegetable juices also eliminate unnecessary hunger pangs. Juices contain enzymes and nutrients needed for body function. This creates a momentary fullness that tames your cravings before meals. Soups and juices, taken before a meal, help reduce the number of calories taken during the actual meal. They also satiate you, in case of cravings, a few moments just before your meal.

9. Nuts


Whether almonds, walnuts or peanuts, nuts are well known for their high-fat content. Fats promote the production of Peptide YY (PYY) which sends signs of fullness to the brain. Nuts provide a clever way to control appetite and to tame hunger levels. Munching on a handful of nuts goes a long way in boosting feelings of satiety. Additionally, their fat content sees to it that you remain full for as long as possible.

10. Peppermint


That’s right, peppermint is a surprisingly handy option when it comes to hunger suppression and control. Research has shown that sniffing on peppermint reduces hunger pangs drastically. Turns out that even the nose can help keep tabs on your overall appetite. Drinking peppermint tea not only helps control cravings, it also fires up your metabolism and betters food processing too.

11. Lemon


Lemons contain pectin which basically holds back cravings. This explains why lemon water is commonly recommended for weight loss purposes. By filling up the stomach, lemon water kills any strong urges to snack. With this, you can say bye to your unnecessary snacking habits. Other than acting as an appetite suppressant, lemons also manage the body’s pH levels and also have detoxification properties.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2581754/)

12. Vinegar


Vinegar, more specifically apple cider vinegar, has for a long time been used for weight loss purposes. ACV slows down digestion which, inevitably, keeps you full longer. Vinegar also slows down the body’s blood sugar levels reaction to food leading to a diminished urge to eat.

13. Whey Protein


Commonly used by bodybuilders, whey protein feeds the body large amounts of essential proteins. It contains glycomacropeptide which increases the production of the feel full hormones which then signal satiety to the brain. And the best part of all is that whey protein has a long-term filler effect, unlike most other appetite suppressants.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4831908/)

14. Cinnamon


This is indeed a miracle spice. For centuries, cinnamon has been used to stabilize blood sugar levels. It increases insulin sensitivity which in turn reduces carb cravings. It also slows down the absorption of carbohydrates and this prolongs satiety periods. You can simply sprinkle this spice in your coffee, smoothie, dessert or pretty much on any food. You can also use cinnamon to prepare some basic homemade dishes.

15. Ginger


Ginger contains gingerol, a compound used widely as an appetite suppressant. It helps fight off hunger pangs ultimately controlling your overall appetite. Ginger tea, one way of taking in ginger, helps fill up the stomach, thus, inhibiting the urge to eat. Furthermore, ginger also increases metabolism and has antioxidant properties.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3408800/)

16. Beans


For a low calorie yet tremendously satisfying meal, look no further. Beans contain a good amount of both fiber and protein. Fiber slows down digestion while the proteins maintain the full effect for a long time. Some beans, for instance, black beans, contain resistant starch which, you guessed it, resist digestion. This essentially delays the digestion process keeping the gut well-filled for a reasonable period.

17. Oatmeal


One way of keeping yourself satiated until your lunch break is by starting your day with a bowl of thick, nutritious oatmeal. Being a whole grain, oats are fiber-packed; this allows for their slow breakdown through the gut. Also, this maintains a steady fullness feeling. Dressing oatmeal with additional ingredients such as milk and nuts only adds to its protein and fat levels making the meal all the more nutritious.
(https://www.ncbi.nlm.nih.gov/pubmed/24024772)

18. Greens


Greens are an integral part of numerous diets. Eating your greens regularly not only provides your body with essential nutrients, it also helps combat unwanted food cravings. Leafy greens contain a common compound known as thylakoid to which their appetite-suppressing abilities can be attributed. Thylakoids increase the release of cholecystokinin (CCK) which suppresses feelings of hunger.

Thylakoids increase satiety, reduce hunger pangs and basically help keeps your appetite at bay. The good thing with greens is that you can have them in salads, stews or smoothies. Next time you make yourself some juice, you may think about throwing in some kale to top its nutritional value.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4539357/)

19. Dark Chocolate


We all fall victim to the occasional sweet tooth and many of us are rendered helpless in the presence of a scrumptious piece of chocolate. Normal chocolate comes loaded with sugar and therefore means a whole lot of calories. However, if you are a cocoa lover, dark chocolate offers the perfect alternative. Dark chocolate acts as an appetite suppressant by reducing insulin resistance and decreasing levels of ghrelin, the hunger-causing hormone. Agreeably, this results in lower calorie intake.
(https://www.ncbi.nlm.nih.gov/pubmed/20102728)

20. Edamame


Edamame can otherwise be described as green soybeans. They are nutrient-dense appetite suppressants which are commonly used in many weight-loss diet plans. Edamame contains omega-3 fatty acids, iron and vitamin C among other nutrients. Due to their high protein and fiber content, they help rid you of hunger and cravings. These fiber-packed snacks certainly maintain a full stomach for long periods.

21. Flaxseeds


Like chia seeds, flax seeds are tiny but tremendously nutritious. They contain omega-3 fatty acids, soluble fiber, and significant protein levels. Adding ground flax seeds to your drink increases its fiber levels which eventually works to reduce your appetite. However small they may appear, flaxseeds are effective when it comes to curbing unhealthy appetites and eating habits.
(https://www.ncbi.nlm.nih.gov/pubmed/22245724)

22. Cayenne Pepper


Cayenne pepper contains capsaicin which is known to amp up the body’s metabolism levels. More importantly, the spiciness that comes from cayenne reduces cravings for foods that are high in salt, fat, and sugar. Based on that, cayenne is capable of eliminating excessive desires to eat.
(https://www.ncbi.nlm.nih.gov/pubmed/10743483)

23. Grapefruit


Grapefruits have been around the weight-loss world for quite some time. Their high vitamin C composition makes them strong antioxidants. In addition to that, grapefruits also help curb appetite while cutting out calories. This natural appetite suppressant also promotes blood circulation and high body metabolism.

24. Herbal Tea


Herbal teas are very common in Asia. Depending on its constituents, herbal teas come with many benefits one being appetite-suppressing properties. Green tea, for instance, contains small amounts of caffeine that help control appetite. Its is also very rich in antioxidants that generally help inhibit harmful free radicals. Mint tea has a powerful smell that acts as a distraction from hunger. Herbal teas are easy to prepare, fast-working natural appetite suppressants.

25. Salmons


Other than being naturally nutritious, salmons have a fatty composition that works meticulously to control appetite. As it contains both fats and proteins, salmons easily curb hunger by allowing that satiety feeling to linger a lot longer. Additionally, salmons have fewer calories making them an even more effective option.

26. Red Chili Pepper


Being extremely hot, adding chili to your food is one way of reducing your overall food intake. Aside from appetite reduction, red chili peppers also burn calories during and after a meal.

27. Sweet Potatoes 


Most people who’ve had them get giddy over the thought of sweet potatoes because, well, they taste great. You’re probably wondering how something so sweet could help suppress your appetite. Just wait for it; sweet potatoes are high fiber foods that, as you would guess, move slowly along the digestive tract. In addition to that, sweet potatoes contain a type of starch that keeps digestive enzymes from immediately working on them when they are in the gut. This keeps you full for way longer, thus reducing any possible cravings.

 

 

SAVE TO PINTEREST