Natural Appetite Suppressants? How to Control Your Hunger Naturally
By Lizzie Streit, MS, RDN, LD
There are countless supplements and products that claim to suppress appetite. If you’re trying to lose weight, it’s easy to be tempted by them.
But truthfully, these pills or powders are usually not backed by research nor effective. They may even have harmful side effects.
Eating a healthy diet with the right balance of nutrients is a safer and more effective way to satisfy hunger. There may also be some foods that suppress appetite more than others that you can incorporate into your meals. Finally, lifestyle changes like reducing stress or increasing exercise can help regulate appetite.
Here are some tips for managing appetite through food choices.
Eat balanced meals
Constant cravings and hunger, even if you recently had a meal, is usually an indication that your meals lack balance. In other words, you may not be eating enough protein or fiber or your meals may be too high in refined carbohydrates.
Protein-rich foods are very filling and therefore naturally satisfy hunger. Foods that contain fiber, such as fruits, veggies, legumes, and whole grains, are also thought of as natural “appetite suppressants.” If your meals do not include a source of these nutrients, you may not feel satiated after eating. In addition, healthy fat sources like avocados, olive oil, and nuts or seeds may help fill you up but possibly not as much as protein or fiber.
On the other hand, sugar and refined carbohydrates get digested very quickly. As a result, they lead to a quick burst of energy and blood sugar spike. This is usually followed by an energy crash and a subsequent increase in appetite.
Based on this logic, meals should contain enough protein and fiber and limit refined carbs to naturally “suppress” appetite. Every person is different and the effects of specific nutrients on satiety are still being explored, but overall the addition of protein and fiber to meals is considered helpful in managing hunger.
Here are some examples of balanced meals and snacks that contain protein, fiber, and healthy fats:
Salmon (protein and fat), brown rice (fiber), roasted broccoli (fiber)
Shredded chicken (protein), stir-fry veggies (fiber), peanut sauce (fat)
Taco salad with ground beef or black beans (protein), avocado (fat), chopped romaine and veggies (fiber)
Scrambled eggs (protein) with mushrooms and onions (fiber) and mozzarella (fat)
Cottage cheese (protein) with chopped pineapple (fiber)
Avocado (fat) with mashed white beans (protein) and carrot sticks (fiber)
Almonds (protein and fat) and dried apricots (fiber)
Add these foods to your meals
In addition to eating balanced meals, certain foods may have nutrients or compounds that help suppress appetite. While research on this topic is still fairly limited, it can’t hurt to incorporate foods that may help reduce hunger. Just remember that no food is a magic bullet when it comes to weight loss.
The following foods may work as natural appetite suppressants through a variety of mechanisms:
Green tea: Compounds in green tea may suppress appetite and also impact bodily processes in ways that promote weight loss, through the exact mechanisms are not known. One study in 63 adults with type 2 diabetes found that drinking four cups of green tea per day led to significant reductions in body weight and waist circumference compared to baseline.
Ginger: Known throughout history for its healing properties, ginger may act as an appetite suppressant by increasing feelings of satiety. A small study in 10 overweight men found that those who had hot ginger water at breakfast reported lower hunger and greater fullness compared to the control group.
Cayenne pepper: The compound that gives cayenne pepper its spicy kick, capsaicin, has long been claimed to suppress appetite. In fact, several studies have found that consuming a source of capsaicin before eating leads to reduced energy intake at that meal. However, it’s unclear how much capsaicin needs to be ingested to have beneficial effects on appetite. Still, using cayenne pepper or red pepper flakes in recipes can’t hurt.
Oatmeal: Due to their high content of the soluble fiber beta-glucan, oats can play a role in regulating satiety. In particular, eating oatmeal may have a more pronounced appetite-suppressing effect than other types of oat-based cereals or foods. One study in 48 healthy adults found that eating oatmeal increased fullness and decreased hunger compared to an oat-based ready-to-eat breakfast cereal. This may be because adding water to oats to make oatmeal increases the viscosity of the food, which may have more of an impact on satiety.
Dark chocolate: Yes, chocolate may help suppress appetite! But let’s be clear, we’re referring to dark chocolate that’s at least 70% cocoa. A study in 12 women found that eating 30 grams of 85% cocoa dark chocolate reduced appetite and decreased levels of the “hunger” hormone ghrelin. Interestingly, just smelling the chocolate also had similar effects! It’s possible that the bitter flavor of dark chocolate, in addition to some of the compounds it contains, are responsible for its effect on appetite.
Fortunately, these foods are very easy to incorporate into a healthy diet. You can sip on green tea with breakfast or between meals. Just remember that it contains caffeine, so you may want to limit drinking it in the afternoon to avoid disrupting your sleep.
Both ginger and cayenne pepper are spicy, flavorful additions to stir-fries, soups, dressings, and marinades. Oatmeal is a delicious option for breakfast, and you can bulk it up with fresh fruit and nuts or seeds. Finally, you can’t go wrong with a square or two of dark chocolate for an after-dinner treat or afternoon snack! Just remember to choose dark chocolates with 70% cocoa and no or minimal added sugar.
Don’t forget about hydration, exercise, and stress management
When it comes to weight loss, food choices are just one part of the equation. Dehydration, lack of exercise, and high stress levels can also impact appetite.
In fact, drinking water may actually help suppress appetite. Numerous studies have found that drinking water before meals or increasing water intake throughout the day can help reduce appetite and energy intake. If you’re not staying hydrated, you’re missing out on these benefits.
Exercising before eating may also help suppress hormones that regulate appetite. As a result, you may eat less during your post-workout meal. To experiment with this natural technique for suppressing appetite, schedule your next workout before a meal.
Finally, keeping your stress levels under control is beneficial for controlling appetite. Stress can lead to increased hunger, overeating, and poor food choices. If you’re stressed and crunched for time, you probably don’t have the time or desire to shop for groceries or prep healthy meals.
While you can’t always control your schedule or work and family commitments, you can control how you deal with stress. Check out our tips for reducing anxiety and tap into your support network and resources. The road to feeling more zen may also lead to better appetite regulation and reduced hunger.
Note from Healthy For Life Meals: Our meals are always nutritionally balanced and made with plenty of healthy sources of protein and fiber. They’ll keep you satisfied and limit cravings between meals. Get started today!