Whether trying to snack a bit less between meals or just looking for healthier ways to fuel, some foods and supplements are good for you and act as natural appetite suppressants, meaning they can help reduce appetite. These foods are loaded with healthy nutrients, like fiber and protein, that fuel your body and help keep you fuller for longer to fight hunger healthily.
As an added perk, appetite-suppressing foods are satisfying and delicious. Think beyond rice cakes to nuts, spices, and heart-healthy fats; don’t forget water. These are the best foods to suppress your appetite naturally.
KEEP IN MIND
We favor foods that naturally suppress appetite (think protein- and fiber-rich ingredients) instead of over-the-counter medications which are potentially harmful. These foods are satisfying and make you feel full. The following is a list of foods and supplements that naturally reduce your appetite.
ALMONDS
Just a handful of almonds have many health benefits. They are a rich source of antioxidants, vitamin E, and magnesium. In addition to helping control blood sugar, promoting gut health, and reducing heart disease, almonds are also a natural appetite suppressant shown to increase feelings of fullness in people.
GINGER
Ginger has been used for centuries for its excellent health benefits and digestive powers. Whether it’s in a smoothie, an Indian dish, or a supplement, ginger works as a stimulant that energizes the body and improves digestion, thereby making you less hungry naturally.
AVOCADO
Full of fiber and heart-healthy monounsaturated fat, avocados are a great source of nutrients. These healthy fruits lower cholesterol, help with blood sugar, aid digestion, and strengthen bones. And, when eaten in moderation, they can suppress appetite.
APPLES
Apples of all varieties and types act as appetite suppressants for several reasons. First, apples are filled with soluble fiber and pectin, which help you feel full. One large apple with skin contains over 5 grams of fiber.
In addition, apples regulate your glucose and boost your energy level. Apples also require lots of chewing time, which helps slow you down and gives your body more time to realize that you’re no longer hungry. Plus, they taste good!
EGGS
Eggs are filled with highly digestible protein. One large egg contains 12 grams of protein. Eating an egg or two for breakfast can help you feel full over 24 hours more than eating a bagel with the same amount of calories.
WATER
Feeling hungry but just had breakfast? If you’re not drinking enough water, it could be thirst instead. Aim for even a glass more every day, and you could notice a huge difference in your appetite and your skin and digestion.
SWEET POTATOES
Sweet potatoes are vitamin-rich vegetables that are loaded with water and filling fiber. Each 130 grams sweet potato contains nearly 4 grams of dietary fiber.
DARK CHOCOLATE
Yes, chocolate is a natural appetite suppressant. Just try slowly savoring a piece or two of dark chocolate, not milk chocolate, with at least 70 percent cocoa the next time you crave it. If dark chocolate is too bitter for you, try having a piece with a cup of black coffee — it’ll bring out the sweetness!
GREEN TEA
If you’re not a coffee drinker and get sick of water quickly, try a natural appetite suppressant, tea. Green tea can help you stave off hunger, which results in mindless snacking. The caffeine and catechins in green tea are the reason. They suppress your appetite and make you feel full.
LENTILS
Lentils are filling and nutritious and packed with nearly 18 grams of protein and 16 grams of fiber per cup. They can be eaten alone, mixed in a stew, or tossed in a salad. Lentils were a better appetite suppressant, resulting in less food intake than chickpeas in the study.
GREEN LEAFY VEGETABLES
If you’re looking for a highly nutritious food that will fill you up for hours, you can’t beat green leafy vegetables — they’re the ultimate natural appetite suppressant. Fibrous greens (eaten raw or gently sautéed with olive oil) are a delicious way to keep hunger at bay. Foods high in thylakoids, like spinach, kale, broccoli, and mustard greens, are particularly beneficial in reducing hunger.
SALMON
High in protein, which keeps you fuller for longer, salmon, which also contains high levels of beneficial omega-3 fatty acids, is a superfood you’ll want to add to your rotation. Each 3-ounce serving of fresh salmon contains nearly 17 grams of protein. Tuna and herring have similarly high levels of protein and omega-3s. High protein diets increase signals in the body that indicate feelings of fullness.
CINNAMON
Cinnamon helps lower your blood sugar levels, which helps control your appetite. There’s another benefit, too — cinnamon contains almost 2 grams of fiber per teaspoon, which helps give you that feeling of fullness.
GREEK YOGURT
Another protein powerhouse, just one 7-ounce container of plain Greek yogurt, contains a whopping 20 grams of protein. In addition to making you feel full, other Greek yogurt benefits include a healthy gut, strong bones, and a boosted immune system. Greek yogurt is better than skim or whole milk at suppressing appetite. Avoid yogurt with added sugars.
SALAD
If you want to keep the hunger monster away, eat a small salad before you sit down for a meal. Since it takes about 20 minutes for your stomach to signal to your brain that you’re full, starting with a small salad before your meal is a perfect way to get a head-start on that hunger signal.
WHEY PROTEIN
Protein is known as an appetite suppressant, but whey protein seems perfect. Consuming whey protein (in shakes or smoothies) effectively suppresses hunger and consuming a high-protein meal replacement instead of a standard North American breakfast before exercise results in more significant suppression of hunger during and after exercise.
LEAN-PLEX SUPPLEMENT
• A proprietary blend of Diindolylmethane (DIM®) combined with Banaba leaf and Green Tea Extracts designed to:
• Control appetite
• Balance cortisol levels
• Support thermogenesis
• Lean-Plex is ephedra-free and non-habit-forming
• Lean-Plex supports:
• Weight management without making you jittery
• Hormone balance to support lean muscle mass
• Metabolism, calorie expenditure and appetite
• Lipolysis (breakdown of stored fat) and thermogenesis (increased caloric expenditure) to reduce unwanted fat stores and increase lean muscle mass.
CARB-DOWN
Carb-Down combines Phase 2® brand carb neutralizer, Gymnema Sylvestre, and Chromemate® brand chromium. Together, these three active ingredients support healthy and effective weight management by promoting fat-burning, maintaining normal blood glucose levels, and neutralizing the calories from complex carbohydrates. A dietary supplement to inhibit carbohydrate absorption. This formula has been designed to support weight loss and management by inhibiting the absorption of carbohydrates, reducing sugar cravings, and supporting glucose metabolism and insulin efficiency.
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