20 Best Natural Appetite Suppressants to Control Weight Gain
In today’s fast-paced world, controlling your appetite can be a major challenge, especially with the easy availability of processed, high-calorie foods. Weight management often comes down to two key factors: controlling calorie intake and maintaining a balanced diet. While there are countless weight-loss products on the market, many of which promise quick fixes, a natural approach to suppressing your appetite is often safer and more sustainable. Natural appetite suppressants help you manage hunger, reduce cravings, and ultimately control weight gain without the side effects associated with pharmaceutical options. These natural substances can help your body feel fuller for longer periods, curb unnecessary snacking, and help you stick to a healthy eating plan.
This comprehensive guide will explore 20 of the best natural appetite suppressants that have been scientifically proven to help control hunger and support weight loss efforts. Each of these options offers a variety of benefits, from regulating blood sugar levels to boosting metabolism, and they work together to make weight management a more achievable goal. Understanding how these natural appetite suppressants work can empower you to make informed decisions about your health and well-being.
1. Water
Water is often overlooked as an appetite suppressant, yet it plays a crucial role in weight management. Drinking water before meals can make you feel full, which leads to reduced calorie intake. One study found that participants who drank two glasses of water before a meal consumed up to 22% fewer calories than those who didn’t. Moreover, dehydration is often mistaken for hunger, leading people to eat when they actually need hydration. By ensuring you’re adequately hydrated, you can stave off unnecessary snacking and overeating, which are often the culprits behind weight gain.
Additionally, water can promote a healthy metabolism, which further aids in weight management. It helps break down fats and carbohydrates in the body, allowing for more efficient energy use. Drinking water can also improve digestion, which is essential for managing weight. When your digestive system is functioning optimally, the body can process food more efficiently, and you’re less likely to experience bloating or constipation, which can lead to feelings of sluggishness that often result in overeating. Water also has zero calories, making it the perfect drink to consume when you feel hungry but want to avoid extra calories.
Apart from its role in appetite suppression, water offers numerous other health benefits. It supports skin health, keeps joints lubricated, and aids in maintaining body temperature. Water can be your first line of defense against overeating, especially when consumed regularly throughout the day. It’s an inexpensive and accessible way to control hunger without any added chemicals or supplements. Make a habit of drinking a glass of water before each meal to reap the full benefits.
2. Green Tea Extract
Green tea has long been celebrated for its numerous health benefits, particularly its ability to aid in weight loss. The powerful antioxidants known as catechins, coupled with caffeine in green tea, work together to increase metabolism and promote fat burning. More importantly, green tea extract has been shown to act as a natural appetite suppressant. Studies suggest that green tea can increase levels of hormones that promote fullness, thereby reducing overall food intake. Catechins in green tea also work by enhancing the body’s ability to break down fat, making it an excellent addition to a weight management regimen.
Research indicates that green tea can help stabilize blood sugar levels, which plays a significant role in controlling hunger. Spikes and crashes in blood sugar levels often lead to cravings, particularly for sugary or high-carbohydrate foods. By keeping blood sugar levels steady, green tea can help reduce these cravings and make it easier to stick to a balanced diet. Additionally, green tea’s caffeine content not only boosts energy levels, which can make physical activity more appealing, but it also promotes thermogenesis—the process by which your body burns calories to produce heat. This dual action makes green tea an effective tool for both appetite control and fat loss.
Beyond its appetite-suppressing properties, green tea is a powerful antioxidant. These antioxidants help reduce inflammation in the body, which is often linked to weight gain and obesity-related diseases. Regular consumption of green tea has been shown to improve heart health, lower cholesterol levels, and even reduce the risk of certain cancers. Incorporating green tea into your daily routine can provide both short-term benefits in appetite suppression and long-term health advantages. Whether you choose to drink green tea or take it in extract form, this natural appetite suppressant offers a comprehensive approach to weight management.
3. Coffee
Coffee is one of the most commonly consumed beverages worldwide, and for good reason. Beyond its energy-boosting effects, coffee also functions as a potent natural appetite suppressant. The caffeine in coffee works by stimulating the central nervous system, which increases the production of certain neurotransmitters like dopamine and serotonin. These neurotransmitters are involved in regulating mood and feelings of satiety. Research shows that caffeine can increase the levels of hormones such as peptide YY (PYY), which signals to the brain that the body is full, thereby reducing hunger and the desire to eat.
Moreover, coffee is known to enhance metabolic rate and promote fat burning. Drinking coffee can increase your metabolic rate by up to 11%, helping your body burn more calories throughout the day. This makes it an effective tool not only for reducing hunger but also for supporting overall fat loss. The caffeine in coffee can increase thermogenesis, which is the body’s way of producing heat and burning calories. This means that, in addition to curbing hunger, coffee helps the body use energy more efficiently, making it a great option for those trying to control weight gain.
However, the appetite-suppressing effects of coffee can vary depending on the individual and the amount consumed. Drinking too much coffee can lead to jitteriness, anxiety, or digestive issues, so it’s important to consume it in moderation. It’s also best to opt for black coffee without added sugars or creamers to avoid unnecessary calories. Coffee can be a powerful natural tool for appetite control when consumed mindfully, helping to reduce calorie intake and support a healthy metabolism over time.
4. Apple Cider Vinegar
Apple cider vinegar (ACV) has been used for centuries as a natural remedy for a wide range of ailments, but its appetite-suppressing properties are among its most notable benefits. The acetic acid in apple cider vinegar has been shown to reduce insulin levels, lower blood sugar, and improve metabolism—all of which contribute to controlling hunger and reducing cravings. One of the primary ways apple cider vinegar helps with appetite control is by slowing the emptying of the stomach. This means that food stays in your stomach longer, helping you feel full for extended periods and reducing the likelihood of overeating.
In addition to slowing digestion, apple cider vinegar has been found to regulate blood sugar levels, which plays a crucial role in managing appetite. When blood sugar levels are stable, you are less likely to experience intense cravings for sugary or high-carbohydrate foods. This makes ACV particularly useful for individuals who struggle with food cravings that can lead to overeating and subsequent weight gain. A study published in the Journal of Functional Foods found that participants who consumed apple cider vinegar with a meal reported increased satiety compared to those who didn’t. This makes it a valuable tool for anyone looking to suppress their appetite naturally.
While apple cider vinegar is best known for its appetite-suppressing effects, it also offers other health benefits that make it a worthy addition to your diet. It has been shown to improve heart health by reducing cholesterol levels, lower blood pressure, and aid in digestion by supporting the growth of healthy gut bacteria. Incorporating apple cider vinegar into your daily routine can help reduce hunger, improve digestion, and support overall weight management. Whether used as a salad dressing or diluted in water before meals, apple cider vinegar can be an effective, natural way to suppress your appetite.
5. Ginger
Ginger is a popular spice with a long history of use in both traditional medicine and modern culinary practices. One of its most notable benefits is its ability to naturally suppress appetite. Ginger contains bioactive compounds, such as gingerol and shogaol, which have been shown to enhance thermogenesis and increase feelings of satiety. By boosting thermogenesis, ginger helps the body burn more calories, while also reducing the urge to eat by promoting a feeling of fullness. This dual action makes ginger an excellent natural appetite suppressant for those looking to control weight gain.
Ginger’s appetite-suppressing effects are closely linked to its ability to support healthy digestion. It helps stimulate digestive enzymes, which allows the body to process food more efficiently and reduces the likelihood of bloating or indigestion—two common triggers for overeating. In addition, ginger has anti-inflammatory properties that can help reduce inflammation in the gut, promoting a healthier digestive system overall. A healthy digestive system is essential for managing appetite, as it helps ensure that nutrients are absorbed properly and signals are sent to the brain to indicate when the body is full.
The thermogenic properties of ginger also contribute to fat loss by increasing the body’s metabolic rate. This makes it easier for the body to burn calories throughout the day, even at rest. Studies have shown that consuming ginger can help increase calorie expenditure and reduce body weight over time. Beyond its appetite-suppressing and fat-burning benefits, ginger is also packed with antioxidants that support overall health. Incorporating ginger into your daily routine, whether through teas, meals, or supplements, can help you manage your appetite and support long-term weight management.
6. Fenugreek
Fenugreek is an herb that has gained popularity for its ability to naturally suppress appetite, thanks to its high fiber content. The seeds of the fenugreek plant contain a soluble fiber called galactomannan, which swells when mixed with water and expands in
the stomach, leading to a feeling of fullness that can help reduce overall food intake. Fenugreek seeds have been used for centuries in traditional medicine to aid in digestion, regulate blood sugar, and manage hunger, making it a valuable tool for weight management.
Studies have shown that fenugreek can significantly reduce appetite and caloric intake. In one study, participants who consumed fenugreek extract reported lower hunger levels and ate fewer calories compared to those who didn’t. The fiber in fenugreek not only slows the digestion process but also helps stabilize blood sugar levels. This is particularly important because fluctuating blood sugar levels can lead to intense food cravings, especially for high-carb, sugary foods. By keeping blood sugar levels stable, fenugreek helps reduce these cravings and supports healthier eating habits.
In addition to its appetite-suppressing properties, fenugreek offers other health benefits that make it a great addition to any weight loss plan. It has been shown to improve digestion, reduce cholesterol levels, and support heart health. Fenugreek also contains compounds that can help reduce inflammation in the body, which is often associated with obesity and other chronic diseases. By incorporating fenugreek into your diet, you can suppress your appetite naturally while also supporting your overall health. Whether consumed as a supplement, in powder form, or added to meals, fenugreek is a powerful natural tool for appetite control and weight management.
7. Oatmeal
Oatmeal is often referred to as the “breakfast of champions” for good reason. It’s rich in soluble fiber, particularly beta-glucan, which helps slow down digestion and prolongs feelings of fullness. Unlike processed carbohydrates that spike blood sugar levels and lead to quick crashes, oatmeal provides sustained energy release, helping you avoid mid-morning hunger pangs. This slow-digesting grain is an excellent way to start the day, as it stabilizes blood sugar levels, reduces hunger, and supports weight management efforts.
Beta-glucan in oatmeal has a unique ability to form a gel-like substance in your gut, which increases satiety and helps prevent overeating. Research has shown that people who consume oatmeal for breakfast tend to consume fewer calories throughout the day compared to those who eat more processed or sugary cereals. The fiber content in oatmeal also helps regulate digestion, which can prevent bloating and discomfort that often lead to mindless snacking or cravings for unhealthy foods.
Moreover, oatmeal is a versatile food that can be paired with other appetite-suppressing ingredients like chia seeds, flaxseeds, or almonds for an even more filling and nutrient-dense meal. The combination of high fiber, slow-digesting carbohydrates, and healthy fats creates a powerhouse breakfast that curbs appetite while providing essential nutrients for overall health. By making oatmeal a regular part of your diet, you can naturally suppress your appetite and reduce the temptation to overeat throughout the day.
8. Almonds
Almonds are another natural appetite suppressant that can make a significant impact on your weight management goals. Rich in protein, fiber, and healthy fats, almonds offer a balanced nutritional profile that helps to keep hunger at bay. Eating a handful of almonds between meals can reduce overall caloric intake by promoting feelings of fullness. Studies have shown that people who eat almonds regularly are less likely to experience cravings or overeat during the day, making them a great snack option for those looking to control weight gain.
The protein and fiber content in almonds is particularly beneficial for appetite control. Both nutrients slow digestion, which means you’ll feel full for a longer period. Protein also helps stabilize blood sugar levels, which prevents the spikes and crashes that often lead to unhealthy cravings. Additionally, almonds are high in monounsaturated fats, the “good fats” that promote heart health and provide sustained energy without causing insulin spikes.
Incorporating almonds into your diet is simple and convenient. They make an excellent snack on their own or can be added to meals like salads, oatmeal, or yogurt for an extra boost of fiber and protein. The key is to stick to a moderate portion size, as nuts are calorie-dense, and eating too many can negate their appetite-suppressing benefits. When consumed mindfully, almonds can be a powerful ally in your efforts to control hunger and manage your weight.
9. Flaxseeds
Flaxseeds may be small, but they pack a big punch when it comes to appetite suppression. These seeds are rich in fiber and omega-3 fatty acids, two components that help regulate hunger and promote a feeling of fullness. Flaxseeds contain both soluble and insoluble fiber, making them highly effective at slowing digestion and keeping you satisfied for longer periods. The soluble fiber in flaxseeds forms a gel-like substance in the digestive tract, which not only promotes satiety but also helps maintain healthy blood sugar levels.
The omega-3 fatty acids in flaxseeds provide additional appetite-suppressing benefits. Omega-3s have been shown to influence hormones like leptin, which signals the brain that the body has had enough to eat. By boosting leptin sensitivity, flaxseeds can help regulate appetite and reduce the likelihood of overeating. In addition to curbing hunger, omega-3s also support heart health, reduce inflammation, and improve overall well-being.
Flaxseeds are incredibly versatile and can be easily incorporated into your diet. They can be added to smoothies, oatmeal, yogurt, or baked goods for a fiber and nutrient boost. For optimal absorption, it’s best to consume ground flaxseeds rather than whole, as the body has difficulty breaking down the hard outer shell of the whole seeds. Regular consumption of flaxseeds can provide long-lasting appetite control and support healthy weight management.
10. Chia Seeds
Chia seeds are another natural appetite suppressant that deserves a place in your diet. These tiny seeds are packed with fiber, protein, and omega-3 fatty acids, all of which contribute to reduced hunger and increased satiety. Chia seeds can absorb up to 10 times their weight in water, forming a gel-like substance in the stomach that helps you feel full for extended periods. This ability to expand in the stomach makes chia seeds an excellent choice for controlling appetite and reducing overall food intake.
The high fiber content in chia seeds slows down digestion and helps stabilize blood sugar levels, preventing the sharp spikes and drops that can lead to cravings. This is particularly beneficial for those who struggle with mid-day or late-night snacking. Protein in chia seeds further enhances their appetite-suppressing properties by promoting muscle maintenance and reducing hunger. In fact, research has shown that diets high in protein can help reduce calorie intake by making you feel fuller for longer.
Chia seeds are incredibly easy to incorporate into your diet. They can be added to smoothies, sprinkled on yogurt or salads, or used to make chia pudding, which is a popular snack among those looking to control their weight. The combination of fiber, protein, and healthy fats makes chia seeds a well-rounded natural appetite suppressant that supports overall health and weight management.
11. Avocados
Avocados are renowned for their high content of monounsaturated fats, which help suppress appetite by slowing down digestion and promoting a feeling of fullness. These healthy fats are digested slowly, providing lasting energy and reducing the likelihood of overeating. In addition to their fat content, avocados are rich in fiber, with a single avocado containing around 14 grams of fiber—a substantial amount that can help control hunger.
The unique combination of healthy fats and fiber in avocados makes them a highly effective natural appetite suppressant. The fats trigger the release of hormones like leptin, which signal to the brain that you are full, while the fiber helps stabilize blood sugar levels and prevent hunger spikes. Avocados also provide a host of essential vitamins and minerals, including potassium, which can help regulate fluid balance and prevent bloating, making it easier to manage your weight.
Incorporating avocados into your meals can be as simple as adding slices to a salad, mashing them into a spread for toast, or blending them into smoothies. Their versatility and nutrient density make them an ideal food for anyone looking to suppress their appetite naturally while still enjoying delicious, satisfying meals.
12. Cayenne Pepper
Cayenne pepper is a powerful natural appetite suppressant that works by boosting metabolism and reducing hunger. The capsaicin in cayenne pepper has been shown to increase thermogenesis, which is the body’s process of burning calories to produce heat. This increase in calorie burning can help with weight loss efforts, as it encourages the body to use stored fat as energy. Additionally, capsaicin has been found to reduce levels of ghrelin, the hormone responsible for stimulating hunger, making it easier to control cravings and reduce overall food intake.
Studies have shown that people who consume cayenne pepper with their meals tend to eat fewer calories throughout the day. The heat from the pepper not only enhances the flavor of food but also makes you feel more satisfied after eating. This is because capsaicin affects the brain’s reward system, making you less likely to crave high-calorie, sugary, or fatty foods. By incorporating cayenne pepper into your diet, you can naturally suppress your appetite while boosting your body’s ability to burn calories.
Cayenne pepper can be easily added to a variety of dishes, from soups and stews to roasted vegetables and marinades. Its appetite-suppressing benefits, combined with its ability to enhance metabolism, make it an excellent addition to a weight management plan.
13. Dark Chocolate
Dark chocolate, especially those with a high cocoa content (70% or more), can act as a natural appetite suppressant while satisfying sweet cravings in a healthy way. The bitterness of dark chocolate triggers the release of serotonin, a hormone that regulates mood and satiety. This not only improves your mood but also helps you feel fuller, reducing the likelihood of overindulging in unhealthy snacks or large meals. Dark chocolate also contains healthy fats, which are digested slowly, further promoting feelings of fullness.
In addition to its appetite-suppressing properties, dark chocolate can also reduce cravings for sweet, salty, and fatty foods. The polyphenols in dark chocolate help lower insulin resistance, making it easier to regulate blood sugar levels. This is particularly beneficial for those who
experience frequent cravings due to fluctuating blood sugar levels. Moreover, dark chocolate is rich in antioxidants, which provide numerous health benefits, including improved heart health and reduced inflammation.
A small piece of dark chocolate can be a satisfying treat that helps curb hunger and reduces the desire for unhealthy snacks. Just be mindful of portion sizes, as even dark chocolate contains calories, and overconsumption can counteract its appetite-suppressing effects.
14. Spirulina
Spirulina is a blue-green algae that is packed with protein, amino acids, and essential nutrients. It has gained popularity as a natural appetite suppressant due to its high protein content, which promotes satiety and reduces hunger. Protein is known to be one of the most effective nutrients for appetite control, as it takes longer to digest and helps regulate hormones involved in hunger and fullness, such as ghrelin and peptide YY.
Studies have shown that consuming spirulina can lead to reduced calorie intake by making you feel fuller for longer periods. Spirulina’s high protein content also supports muscle maintenance and recovery, making it an excellent choice for those who engage in regular physical activity. In addition to its appetite-suppressing benefits, spirulina is rich in antioxidants, B vitamins, and iron, making it a nutrient-dense addition to any diet.
Spirulina is available in powder or tablet form and can be easily added to smoothies, juices, or taken as a supplement. Its powerful nutrient profile and appetite-suppressing properties make it an ideal superfood for those looking to manage their weight naturally.
15. Saffron Extract
Saffron extract, derived from the vibrant saffron spice, has been found to reduce appetite and curb emotional eating. Studies suggest that saffron can increase levels of serotonin, a neurotransmitter that affects mood and appetite. By boosting serotonin levels, saffron extract can help reduce feelings of stress and anxiety that often lead to overeating or snacking on unhealthy foods. This makes saffron particularly useful for those who struggle with emotional eating.
In a study published in the journal Nutrition Research, participants who took saffron extract reported a significant reduction in snacking and overall calorie intake compared to those who didn’t. The mood-boosting effects of saffron also helped participants feel more satisfied with smaller meals, further aiding in appetite control. Beyond its appetite-suppressing benefits, saffron has been shown to have antioxidant properties that support overall health.
Saffron extract can be taken in supplement form or used in cooking, though the extract provides a more concentrated dose of the appetite-suppressing compounds. Incorporating saffron into your daily routine can help reduce cravings and emotional eating, supporting long-term weight management.
16. Caralluma Fimbriata
Caralluma fimbriata is a cactus-like plant that has been used for centuries as a natural appetite suppressant. Traditionally consumed by indigenous people during long hunts, this plant is believed to reduce hunger and improve stamina. Modern studies have confirmed its effectiveness in controlling appetite and reducing food intake, making it a popular choice for weight loss.
Caralluma works by influencing the hypothalamus, the part of the brain responsible for regulating hunger. By inhibiting hunger signals, it helps reduce cravings and makes it easier to stick to a calorie-controlled diet. In one study, participants who took Caralluma extract reported a significant reduction in appetite and waist circumference compared to those who took a placebo. Additionally, Caralluma is rich in antioxidants, which can help reduce inflammation and support overall health.
Caralluma fimbriata is available in supplement form and is often included in weight loss formulas due to its potent appetite-suppressing effects. It is a safe and natural way to control hunger and support healthy weight loss.
17. Yerba Mate
Yerba mate is a traditional South American tea that has gained popularity for its ability to suppress appetite and boost energy. It contains a combination of caffeine, theobromine, and chlorogenic acid, which work together to increase metabolism, reduce hunger, and promote fat burning. Yerba mate has been shown to delay gastric emptying, meaning that food stays in your stomach longer, helping you feel full for extended periods.
The caffeine content in yerba mate provides a natural energy boost, which can help improve physical performance and encourage an active lifestyle. Additionally, yerba mate has been found to increase levels of glucagon-like peptide 1 (GLP-1), a hormone that promotes satiety and reduces food intake. This makes yerba mate an excellent natural appetite suppressant for those looking to control weight gain while maintaining energy levels.
Yerba mate can be consumed as a tea or taken in supplement form. Its energizing and appetite-suppressing properties make it a great addition to a weight management plan.
18. Konjac Root (Glucomannan)
Konjac root, also known as glucomannan, is a water-soluble dietary fiber that has been shown to be highly effective at suppressing appetite. Glucomannan works by absorbing water in the stomach and expanding to form a gel-like substance, which promotes a feeling of fullness and reduces overall food intake. Studies have found that glucomannan can significantly reduce hunger and promote weight loss when taken before meals.
In addition to its appetite-suppressing effects, glucomannan has been shown to improve digestion, reduce cholesterol levels, and support healthy blood sugar levels. This makes it a valuable tool for those looking to manage their weight and improve overall health. Glucomannan is available in supplement form and is often included in weight loss formulas due to its powerful appetite-suppressing properties.
Incorporating glucomannan into your diet can help you feel fuller for longer, making it easier to stick to a calorie-controlled diet and achieve your weight loss goals.
19. Garcinia Cambogia
Garcinia cambogia is a tropical fruit that has gained popularity as a natural weight loss aid due to its ability to suppress appetite and inhibit fat production. The active ingredient in garcinia cambogia is hydroxycitric acid (HCA), which has been shown to increase levels of serotonin, a hormone that promotes satiety and reduces cravings for unhealthy foods.
Studies have found that garcinia cambogia can help reduce appetite, lower cholesterol levels, and improve metabolism, making it a popular choice for those looking to manage their weight naturally. In addition to its appetite-suppressing effects, garcinia cambogia has been shown to block the enzyme citrate lyase, which the body uses to make fat. This dual action makes garcinia cambogia a powerful tool for controlling weight gain.
Garcinia cambogia is available in supplement form and is often included in weight loss formulas due to its appetite-suppressing and fat-blocking properties.
20. Peppermint
Peppermint is a natural herb that has been shown to reduce appetite and curb cravings. The scent of peppermint has been found to influence the brain’s hunger centers, helping to reduce feelings of hunger and promote satiety. In a study conducted at Wheeling Jesuit University, participants who inhaled peppermint oil regularly reported a significant reduction in hunger and overall food intake compared to those who didn’t.
In addition to its appetite-suppressing effects, peppermint can also aid in digestion and reduce bloating, making it easier to manage weight. Peppermint tea is a popular way to enjoy the benefits of this herb, but peppermint oil can also be inhaled or applied topically to promote feelings of fullness and reduce cravings.
Incorporating peppermint into your daily routine can help you manage hunger naturally while supporting overall digestive health.
Conclusion
Suppressing appetite naturally is a safe and effective way to manage weight and reduce the risk of overeating. From common household items like water and green tea to exotic superfoods like spirulina and chia seeds, the options for natural appetite suppressants are vast and varied. These foods and supplements not only help reduce hunger but also offer a range of additional health benefits, making them ideal for long-term weight management.
By incorporating these 20 natural appetite suppressants into your daily routine, you can take control of your hunger and make it easier to achieve and maintain a healthy weight. Remember, while these appetite suppressants can help you manage cravings and control portions, they are most effective when combined with a balanced diet and regular exercise.
