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Home arrow Nutrition arrow Healthy Eating arrow 17 Natural Appetite Suppressant Foods That Really Work

17 Natural Appetite Suppressant Foods That Really Work

Amina Eisa
Written by Amina Eisa, MD
HR_author_photo_Edna
Fact checked by Edna Skopljak, MD
Last update: January 8, 2024
10 min read 147 Views 0 Comments
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Weight management that is healthy and sustainable is right at your fingertips

natural appetite suppressant foods

If you’ve struggled to avoid snacking lately, you are not alone. Sometimes our cravings can get the best of us, but it’s time to regain control and align with our health goals. 

Controlling hunger is the key to sustainable weight management. Your hunger drives your eating habits which directly influences your daily calorie intake that determines your weight. 

The good news is that you can control your appetite naturally and effectively without chemical suppressants that leave you struggling with unpleasant side effects. 

In this article, we’ll be revealing 17 natural foods you can incorporate into your diet to curb those cravings naturally and nourish your body.

Top Natural Appetite Suppressant Foods

#1 Almonds

Almonds are not only a delicious snack, but they are also a powerful appetite suppressant. They are high in protein and fiber, which work together to slow down digestion and keep you satiated. Almonds also contain monosaturated fats that are effective at suppressing appetite.

Sprinkle chopped almonds on your salad, yogurt, or oatmeal for a fiber and protein boost. You can also make a creamy almond butter dip and serve with fresh fruits and vegetables. Another way to add them to your diet is to blend some almonds into your sauces and pesto.

#2 Oatmeal

Oatmeal is a fiber champion. It contains beta-glucan, a soluble fiber that forms a gel-like substance in your stomach and helps you feel fuller naturally. Studies have shown that consuming oatmeal can significantly increase satiety, suppress appetite, and reduce your calorie intake.

Try topping your oatmeal with berries, seeds, or nuts for a satiating breakfast. You can pair it with roasted vegetables, poached eggs, or avocado for a nutritious lunch. Add oatmeal to muffins, pancakes, and other baked goods for a fiber boost.

#3 Flaxseeds

Flaxseeds contain a powerful amount of nutrients. They are high in iron, magnesium, and various vitamins and minerals. Studies have shown that these tiny seeds can have impressive appetite-suppressing powers as they are full of fiber and omega-3 fatty acids that regulate appetite hormones.

You can add flaxseeds to smoothies, yogurt, soups, stews, and oatmeal. You can sprinkle them on your salad or add them to your salad dressing. Make a flaxseed butter by blending flaxseeds in a food processor and using it as a healthy spread on toast or crackers.

#4 Chia seeds

Chia seeds are great when it comes to appetite suppression. They contain 9.75 g of fiber per ounce which is powerful for keeping you satiated. The protein content of chia seeds helps with preventing snacking urges. 

Chia seeds also have blood sugar-regulating properties that help decrease appetite. Just like flaxseeds, you can add chia seeds to your smoothies, make them into a pudding, or simply stir them into water for a fiber boost that suppresses your appetite throughout the day.

#4 Apples

An apple a day will not only keep the doctor away; it will also help you control your hunger. Apples are one of the high-fiber foods that are low in calories. They are rich in cellulose, an insoluble fiber that absorbs water and expands in your stomach, creating a feeling of fullness.

Snacking on an apple before your meal can help you control your appetite and make it easier to reduce food intake. Apples are great in salads, oatmeal, and baked goods. You can slice them up and serve them with any nut butter for a fiber and protein boost.

#5 Cayenne pepper

If you love spicy foods, you’re going to love this one. Cayenne pepper contains an active compound called capsaicin that activates satiety receptors in the brain to help curb hunger.

It also has a thermogenic effect meaning it can stimulate energy expenditure, increase metabolic rate, and cause your body to burn fat, even when at rest. This is great for weight loss and weight control. Adding cayenne pepper can give an appetite-suppressing boost to many of your dishes.

You can add it to your soups, stews, sauces, dips, and marinades. Sprinkle it on omelets, or use it to season your meat and vegetables before roasting. Just remember that a little goes a long way.

Expert image border Lisa Richards, CNC
Lisa Richards
Nutritionist @ The Candida Diet

“Cayenne pepper contains capsaicin, a compound that can increase metabolism and create a feeling of fullness. When ingested, capsaicin may stimulate thermogenesis, leading to the burning of more calories, reducing hunger, and aiding in weight management. It also reduces the desire for salty, sweet, and fatty foods, which are often associated with overeating.”

#6 Watermelon

Everybody knows that watermelon is the ultimate summer treat, but did you know it could also have some hunger-suppressing benefits? Watermelons are approximately 90% water, which massively helps with hydration and satiety. 

They are low in calories, making it a guilt-free snack that won’t sabotage your weight loss efforts. Watermelons are wonderful on their own, but you can also enjoy them in your salads and juices or with a side of feta cheese for a refreshing flavor.

#7 Avocado

Avocados get their impressive appetite-suppressing benefits from their high fiber and healthy fat content. They contain a whopping 9.25 g of fiber per avocado, which includes soluble and insoluble fiber. It slows down your digestion and causes a significant reduction in hunger

Avocados can be added to your diet in many ways. You can make a classic guacamole as a dip for vegetables. Add avocado to your salads, on top of toast, scrambled eggs, or bagels. If you want to switch it up, try making a creamy, satisfying avocado soup for your next meal.

#8 Cinnamon

Besides its anti-inflammatory and antioxidant benefits, cinnamon has been shown to help with appetite control due to its blood sugar-regulating properties. It prevents your blood sugar from crashing low and causing the hunger pangs that lead to snacking and overeating. 

Add a dash of cinnamon to your oatmeal, smoothies, or on top of berries, apples, and bananas for a healthy snack. You can also sprinkle cinnamon into your favorite curries and stews for a warm, spicy touch or simply make a delicious cinnamon tea.

Expert image border Lisa Richards, CNC
Lisa Richards
Nutritionist @ The Candida Diet

“Cinnamon helps control blood sugar levels by improving insulin sensitivity. When blood sugar remains stable, it can reduce the frequency and intensity of hunger and cravings. Cinnamon’s natural sweetness can also satisfy the desire for sugary foods in a healthier way.”  — says Lisa Richards, nutritionist at The Candida Diet

#9 Ginger

Ginger has been used for centuries in ancient medicine for its digestive benefits. Studies have shown that ginger reduces feelings of hunger and enhances thermogenesis, which is beneficial if you want to lose weight.

You can use this spice in an aromatic ginger tea or add it to your stews and soups for a zesty flavor. You can add some grated ginger to your salad or blend a slice of ginger into your smoothies to help with hunger control.

#10 Dark chocolate (70-80% cacao)

If you love chocolate, you’ll be happy to know that dark chocolate offers more than just a decadent pleasure. Studies have shown that beyond its potent mix of nutrients, dark chocolate can also have a positive effect on appetite regulation. 

It contains dietary fiber and healthy fats that help with satiety and hunger control. Dark chocolate also contains bioactive compounds like flavanols, which are beneficial for overall health. You can pair dark chocolate with berries, nuts, or yogurt or bake it into muffins and cookies to make them healthier and richer.

#11 Chicory root

Chicory root is known for its prebiotic, antioxidant, and anti-diabetic properties. It has been shown to promote good digestion, regulate appetite, and decrease the risk of digestive disease. Its soluble fiber content helps you feel more satiated, making it a great weight loss ally.

You can blend powdered chicory root into your drinks for added fiber. You can also add chicory root powder to baked goods and breads. It acts as a natural sweetener, so stirring it into a glass of milk can make for a great drink. You can also roast and grind it to make chicory root coffee.

#12 Celery

Eating plenty of fiber is a great way to suppress your appetite and control hunger. Celery can be a great source of dietary fiber. It is also full of water and has fewer calories, which helps you feel satiated without consuming excess calories. 

Celery is also high in potassium, vitamins, and antioxidants that may support digestion. A raw celery stick with hummus can be your healthy afternoon snack. You can also add some chopped celery to your salad or toss it into soups and stews. Blending celery with other fruits can make for a refreshing juice.

#13 Fenugreek

Fenugreek is commonly known for its use in traditional medicine and its wide range of health benefits, which include its use as a natural appetite suppressant. According to research, fenugreek intake has been linked to significantly increased satiety and decreased calorie intake. 

You can boil some fenugreek seeds and enjoy them as tea before your meals. My favorite way to consume fenugreek is by making a fenugreek porridge. You can also add fenugreek to savory dishes like curries, lentils, and vegetable stews.

#14 Coffee

Coffee can give you more than just an energizing kick. It has properties that have been shown to help with appetite control. Research has shown that coffee can temporarily suppress your appetite by influencing hunger regulation centers in the brain.

However, it is important to note that the effects of coffee on appetite may differ from person to person. Having a cup of coffee in the morning or as a pre-meal drink may help some people control their appetite, but keep in mind that it may not work the same for you. 

#15 Green tea

Green tea contains bioactive compounds called catechins that naturally influence appetite and decrease hunger. The caffeine in green tea has thermogenic properties that boost metabolism and burn body fat, meaning it can play a positive role in weight loss and body weight reduction.

Green tea can be enjoyed as a hot or cold beverage. You can drink green tea 30 minutes before meals to promote weight loss and satiety. You can also add green tea powder or green tea extract to your juices, smoothies, and yogurt.

Expert image border Trista Best
Trista Best, MPH, RD, LD
Registered Dietitian @ Balance One Supplements

“Green tea contains bioactive compounds, particularly catechins like epigallocatechin gallate (EGCG), which have been shown to influence appetite regulation. EGCG interacts with hormones involved in hunger and fullness, such as ghrelin and leptin. It may increase the release of hormones that promote satiety while decreasing hunger-related hormones.

Green tea can affect neurotransmitters like dopamine and norepinephrine, which play a role in appetite control. The caffeine content in green tea can also contribute to appetite suppression by increasing metabolic rate and promoting thermogenesis.” — says Trista Best, registered dietitian at Balance One Supplements.

#16 Eggs

Eggs are a high-quality protein source known to give you that satiating feeling of fullness. Protein takes longer to digest than carbohydrates so having eggs will keep you fuller for longer. 

Studies have found that having protein-rich foods like eggs for breakfast results in reduced hunger and increased fullness compared to high-carbohydrate breakfast options. 

You can have your eggs however you like: poached, boiled, or scrambled, but pairing them with a side of leafy greens, vegetables, or lean meats will elevate your meal and add nutrients.

#17 Artichokes

Apart from being a culinary delicacy, artichokes have become a popular weight-loss food. This is because they are low in fat and high in fiber. Inulin is a prebiotic fiber found in artichokes that can help you reduce hunger and lose weight. 

Research suggests that inulin can aid with weight loss, lowering blood sugar and reducing inflammation. You can steam or boil artichokes and enjoy them with a tasty dip. You can incorporate them into salads, casseroles, and pasta dishes. You can even make an artichoke dip to serve with vegetables or whole wheat bread.

Benefits of Natural Appetite Suppressants

When taming your food cravings, it is best to turn to natural foods instead of artificial suppressants that may come with potential side effects.

There are many whole foods you can use to naturally control your appetite and reduce your body weight, like the ones mentioned in this article. These healthy natural foods have fewer calories and are higher in fiber and a range of vitamins, minerals, and antioxidants that support your overall health. 

Expert image border Reda Elmardi
Reda Elmardi, RD
Owner @ Activbuilt.com

“There’s actually research to back up the fact that natural appetite suppressants can improve weight loss results. For example, previous studies have found ashwagandha (a root extract) to be effective at reducing food intake and promoting weight loss in overweight men and women. And another study suggests that berberine, a natural constituent of many plants, can impair the function of ghrelin, a hormone responsible for stimulating hunger.

So while it’s not 100% guaranteed that natural appetite suppressants will help you lose weight in the long run, they could potentially provide some short-term benefits. If you’re looking to cut down on calories without any dietary supplements or surgery – then these might be a good option for you!” — says Reda Elmardi, registered dietitian and owner of Activbuilt.com.

Using artificial suppressants, diet pills, and weight loss supplements such as Phen24 and others can come with digestive and sleep disturbances, mood changes, and the risk of dependence. By choosing to reduce appetite in a natural way, you are doing your body a favor in the long and short term.

A Word From Our RD

Expert image border HR_author_photo_Edna
Edna Skopljak, MD
Medical advisor at Health Reporter

Reaching for healthy whole foods as a means of appetite control is generally preferred to using appetite-suppressing supplements or consuming processed foods that claim to suppress your appetite.

Sustainability is a very important aspect of your diet, and depending on dietary supplements or processed foods to control your hunger is neither sustainable nor recommended. You can take charge of your appetite more powerfully by using whole foods.

By incorporating these nutrient-rich foods into a balanced diet, you are building healthy eating habits that will pay dividends when it comes to your overall health, immunity, weight loss, and reducing the risk of disease.

FAQ

Are natural appetite suppressants safe for everyone?

While they are generally considered safer than artificial appetite suppressants, natural options may not be suitable for everyone. Consult your doctor before incorporating certain foods into your diet, and consider any allergies and sensitives you may have.

Can I use natural appetite suppressants alongside other weight management strategies?

Absolutely. Combining natural appetite suppressants with a healthy diet, regular exercise, mindful eating, and other strategies can enhance your results and help you reach your weight goals.

How long does it take to reset your appetite?

Resetting your appetite is a gradual process that may take a few weeks up to several months of consistently making healthier food choices. Remember to be patient and focus on making sustainable changes rather than seeking a quick fix.

Conclusion

Natural appetite suppressants can be valuable allies in your weight management journey. Pairing them with balanced meals and regular exercise can empower you to reach your desired weight and reset your appetite. This holistic approach sets you up for long-term health and a more sustainable relationship with food.

Written by Amina Eisa, MD
Amina Eisa is a medical doctor and health writer. She combines her medical training and her writing expertise to demystify complex health concepts and empower readers to take control of their health. With her passion for women's health and public health advocacy, she is committed to making an impact on the well-being of individuals and communities.
The article was fact checked by Edna Skopljak, MD
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Amina Eisa
Written by Amina Eisa, MD
HR_author_photo_Edna
Fact checked by Edna Skopljak, MD
Last update: January 8, 2024
10 min read 147 Views 0 Comments
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