15 Natural Appetite Suppressant Foods That Actually Work

Constant hunger pangs and cravings could be a roadblock on your weight management journey. It could hinder your weight loss efforts by causing unwanted food urges.

Nutrient deficiency, lack of fiber in your meals, and elevated stress levels may increase appetite, causing weight gain.

Choosing foods that naturally help curb hunger and promote satiety is a sustainable approach to weight control. These foods are nutritious and delicious, keeping you full for longer.

Learn about appetite-suppressant foods and how they could help reach your weight loss goals without sabotaging your daily nutrient intake.

What Is An Appetite Suppressant?

Appetite suppressants are generally derived from natural sources such as plants and foods or artificially formulated in laboratories.

• Natural teas: Natural suppressants include green tea extract, saffron extract, and grapefruit essential oil, which help balance hunger hormones like ghrelin and leptin.
• Dietary fiber: Dietary fibers are abundant in fruits, vegetables, and whole grains, which may promote fullness and improve gut health. They are associated with lower hunger, reduced body weight, and fat.
• Certain spices: Spicy foods like cayenne, black pepper, turmeric, and ginger can boost fat-burning and suppress hunger, assisting in appetite control.
• Protein: High-protein diets may promote fullness, boost metabolism, and build lean muscle mass, suppressing excessive eating urges.

How Does An Appetite Suppressant Work?

Natural appetite suppressants may balance hunger hormones such as ghrelin and leptin. These hormones fluctuate based on recent food intake, emotional state, stress levels, sleep patterns, genetics, current weight, and inflammation levels.

Natural suppressants could help manage obesity symptoms and emotional eating issues by modulating these hormones. They could enhance the utilization of stored body fat for energy, known as thermogenesis, which further supports healthy weight management.

When used in moderate amounts, these natural appetite suppressants may improve blood sugar balance, reduce unhealthy cravings, support thyroid function, and boost the production of serotonin (a feel-good hormone). They could also provide energy for physical activities throughout the day.

15 Best Appetite Suppressant Foods

1. Avocado

   Avocados are packed with fiber and heart-healthy monounsaturated fats, offering a range of health benefits beyond just appetite suppression. They have high fiber content, which may help lower cholesterol levels, regulate blood sugar, promote healthy digestion, and increase bone strength. The satiating properties of avocados make them suitable for those looking to manage their appetite. Avocados' fiber and healthy fats may keep you full and satisfied, potentially reducing overall calorie intake.

2. Apples

   Apples have a high soluble fiber and pectin content. One large apple with skin contains over 5 grams of fiber, leading to a feeling of fullness.

   Nutrient	Amount per Medium Apple (182g)
   Calories	95
   Fiber	4.37 grams

   Apples' soluble fiber and pectin could also control glucose levels and provide a natural energy boost. Chewing an apple is time-consuming, allowing for a slower eating pace that may help recognize satiety cues.

3. Fenugreek

   Fenugreek seeds belong to the legume family, which are dried and ground for various culinary and medicinal purposes. These seeds contain soluble and insoluble fiber, which could increase feelings of fullness and potentially lead to a lower food intake. A study shows that consuming fenugreek tea reduces hunger, decreases inclination to eat, and results in a feeling of fullness.

   Benefits of Fenugreek for Appetite Control
   Reduced Hunger	✔️
   Lower Inclination to Eat	✔️
   Increased Feeling of Fullness	✔️
   Potential Decrease in Food Intake	❌
   Need for Further Research	❗️

4. Ginger

   Ginger may enhance digestion, reduce bloating, and alleviate gastrointestinal discomfort, which can contribute to a decreased appetite. It may boost metabolism, which may help burn more calories and assist in weight management.

   Ginger's natural properties may help reduce feelings of hunger and provide a natural energy boost, which may help curb cravings and prevent unnecessary snacking by acting as a stimulant.

5. Glucomannan

   Glucomannan is found in the Konjac root, which may help manage appetite and control weight. It has a high water-absorbing capacity, expanding in the stomach to promote fullness and reduce hunger pangs.

   Glucomannan may slow down the emptying of food from the stomach, leading to a prolonged feeling of satiety and potentially reducing overall calorie intake.

   It can help regulate blood sugar ranges by slowing the absorption of sugar and carbs, preventing spikes that can trigger cravings.

6. Coffee

   Coffee has stimulating effects and contains caffeine that can help suppress appetite and provide weight management benefits. It may help reduce feelings of hunger, leading to decreased calorie intake.

   Coffee can increase metabolism, potentially assisting in burning more calories throughout the day. The caffeine could delay stomach emptying, helping you feel full for extended periods.

   Caffeine may influence appetite-regulating hormones like ghrelin, potentially reducing overall food consumption.

   However, stay mindful of added sugars and high-calorie creamers that can negate the potential benefits of coffee for appetite suppression and weight control.

7. Caralluma Fimbriata

   Caralluma Fimbriata is an edible cactus that could help suppress hunger and promote weight reduction efforts. It contains pregnane glycosides that may curb cravings and reduce food intake.

   Research suggests that Caralluma Fimbriata may influence appetite-regulating hormones in the body, such as ghrelin and leptin, leading to a feeling of fullness and satiety.

8. Garcinia Cambogia

   Garcinia Cambogia contains hydroxy citric acid (HCA), a compound that has potential effects on weight management. HCA can increase serotonin levels, which may improve fullness.

   However, due to conflicting study results, the effectiveness of Garcinia Cambogia as an appetite suppressant is debatable.

9. Yerba Mate

   Yerba Mate may have energy-boosting properties. It could also help reduce appetite and promote weight loss.

   Yerba Mate contains saponins and polyphenols, which may help suppress hunger. Research suggests that yerba mate could influence the release of hormones involved in appetite regulation, potentially leading to reduced food intake.

   Yerba mate has caffeine and theobromine, which are stimulants that can increase energy expenditure and fat oxidation, contributing to weight loss efforts.

10. Almonds

    Almonds are a natural appetite suppressant due to their antioxidant, vitamin E, and magnesium content. They may help control blood sugar levels and promote gut health while enhancing the feelings of fullness.

    Research suggests that almonds can also contribute to cardiovascular health. They contain healthy fats, fiber, and protein, which could help curb cravings and prevent overeating.

    Including almonds as a snack or part of meals may help manage appetite and caloric intake. Almonds' crunchiness and natural sweetness could make them a satisfying and nutritious option for those looking to control hunger between meals.

11. Green Tea Extract

    Green tea contains caffeine and catechins, which could be effective in weight reduction. Caffeine acts as a stimulant, increasing fat burning and suppressing appetite. Catechins, particularly epigallocatechin gallate (EGCG), may boost metabolism and reduce fat storage in the body. Green tea extract has antioxidants that may improve brain function and enhance overall health.

12. Cayenne Pepper

    Cayenne pepper provides a spicy kick that could slow your eating pace, allowing you to savor every bite and feel more satisfied with smaller portions.

    The heat from cayenne pepper might help with smoother digestion by stimulating saliva production and promoting gastric motility, which can contribute to a more regulated appetite.

    The capsaicin in cayenne pepper could increase thermogenesis, helping to burn extra calories and potentially reducing overall food intake.

13. Gymnema Sylvestre

    Gymnema Sylvestre may help reduce sugar cravings, which could help from gaining unwanted weight. It could assist you in weight management by curbing your appetite and unhealthy urges.

    According to an animal study, Gymnema Sylvestre may influence lipid metabolism. The study revealed that consuming a high-fat diet followed by Gymnema sylvestre extract for 28 days may help decrease cholesterol levels and BMI.

14. Griffonia Simplicifolia (5-HTP)

    5-HTP is a precursor to serotonin, which is a neurotransmitter that may control mood and appetite. It may help curb cravings and promote a sense of satisfaction after meals by increasing serotonin levels.

    Research suggests that 5-HTP may decrease appetite by promoting feelings of fullness, potentially leading to reduced calorie consumption and assisting in weight management efforts.

15. Conjugated Linoleic Acid

    Conjugated linoleic acid is a trans-fatty acid that may help alter the body's fat metabolism processes. Studies suggest that conjugated linoleic acid (CLA) can help reduce body fat, increase lean body mass, and improve overall body composition.

    Conjugated Linoleic Acid (CLA)
    Potential Benefits	Mechanisms
    Weight loss	Inhibits fat storage
    Improved body composition	Increases fat burning
    Appetite reduction	Reduces appetite

Related:

• Coffee and Appetite: Does Coffee Curb Appetite?
• 10 Best Teas That Curb Appetite

Frequently Asked Questions

1. Are There Any Specific Foods or Components That Can Help Reduce Cravings for Sugary Snacks?
   Berries, nuts, and seeds like sesame could help reduce sugar cravings for sugary snacks. They may provide sweetness without causing sugar spikes.
2. Can Certain Appetite Suppressant Foods Interact With Medications or Medical Conditions?
   Yes. Appetite-suppressant foods like green tea could interact with medications like beta-blockers and clozapine. Thus, evaluating the potential interaction of other suppressant foods with your medication is essential before use.
3. Are There Any Natural Appetite Suppressants That Are Safe to Use for Long periods?
   High-fiber foods, protein-rich diets, and spicy foods like cayenne and psyllium husk could help control appetite. Ketogenic diets in ketosis may also reduce cravings for sugary foods.
4. How Can Someone Include Appetite Suppressant Foods Into Their Daily Meals and Snacks?
   Focus on natural options like protein-rich almonds and eggs, fiber-packed apples and sweet potatoes, and metabolism-boosting beverages like coffee or green tea to include appetite-suppressant foods in your routine.
5. Are There Any Potential Adverse Impacts Associated With Consuming Large Quantities of Appetite Suppressant Foods?
   Consuming large quantities of appetite-suppressant foods may lead to nutrient imbalances, digestive issues, and potential interactions with medications. Maintaining a balanced diet, monitoring portion sizes, and consulting a healthcare provider for personalized guidance are essential.

Conclusion

Natural components like herbs and spices may help you reduce your food intake. Green tea extract, coffee, saffron extract, grapefruit, cayenne, and black pepper could curb cravings, balance blood sugar levels, improve mood, and balance hunger.

However, suppressing appetite may not be a safe way to reduce weight as it might cause nutrient deficiency by blocking the absorption of nutrients.

Be careful about consuming too much caffeine or any other stimulants. They may cause jitteriness, indigestion, or insomnia. You should also be mindful of your portion sizes when consuming appetite-suppressant foods and spices.

Suppressing appetite and losing weight requires a healthy diet and exercise routine. This simple approach may promote weight loss safely without compromising health and nutrition.