18 Foods That Suppress Appetite for Weight Management

Healthy living calls for various lifestyle changes, one of which is controlling your appetite to achieve and maintain a balanced diet and optimal weight. Staying hydrated and proper sleep hygiene are also important, but the foods you include in your diet are crucial to controlling hunger.

The more nutrient-dense options that are high in fiber, protein, and healthy fats, the more likely you are to suppress your appetite and promote good health naturally.

Here, we discuss 18 amazing foods that not only help suppress hunger but also offer important nutrients for a healthier lifestyle.

Foods that Suppress Appetite

Find out the common natural ways to suppress appetite by tweaking a few lifestyle processes before you focus on the common foods that act as appetite suppressants.

1. Apple Cider Vinegar

Apple Cider Vinegar (ACV) has mild effects on lowering appetite. While it doesn’t suddenly suppress hunger, studies suggest it may have some influence on appetite control.

ACV helps with fat metabolism in the body, which is closely linked to appetite and the amount of food we consume. Additionally, the smell of vinegar is thought to create a natural aversion to food, contributing to reduced appetite.

However, apple cider vinegar (R) should always be consumed in moderation and ideally after consulting a doctor.

2. Almonds

Yes, even eating almonds is considered one of the best ways to suppress appetite. Packed with healthy unsaturated fats and fiber, almonds help curb hunger and keep your appetite in check.

While simply eating almonds won’t act as an immediate appetite suppressant (R), snacking on them instead of unhealthy options is definitely one of the best ways to manage hunger, appetite, and weight (R).

Snack on raw, natural almonds whenever you feel hungry, but be mindful not to overeat. Stick to about 4-5 almonds at a time.

3. Beans

Beans and lentils have a significant impact on your appetite. Due to their high fiber content and slow-to-digest proteins, they help you feel full for a longer period.

They also have a low glycemic index, which helps keep your sugar and carb cravings in check. A study (R) shows that people who consume legumes or lentils daily feel 31% fuller compared to those who don’t.

Another study (R) found that following a bean-rich diet helped people lose excess weight, highlighting why beans are an ideal appetite suppressant.

Incorporate more beans and legumes into your daily diet for effective results.

4. Coffee

Coffee is not just an energy booster; it can also act as an appetite suppressant. While it might sound surprising, coffee can actually help reduce your appetite. But how does it work?

Studies show that drinking coffee triggers the release of the hormone Peptide YY (R), which plays a role in regulating and suppressing appetite. This hormone induces a feeling of fullness, helping prevent overeating.

If you’re not a fan of regular coffee, consider trying decaffeinated coffee (R), which is believed to have even more potent appetite-suppressing effects.

5. Chia Seeds

The rich fiber content of chia seeds helps people feel full for longer periods.

Just two tablespoons of chia seeds contain about 10 grams of dietary fiber, which is enough to explain why this superfood is often considered effective in reducing appetite.

Chia seeds also help increase satiety (R) and curb short-term hunger pangs, which are common triggers for overeating.

To incorporate chia seeds into your routine, mix one or two tablespoons into a bottle of water and drink it throughout the day, or them to smoothies.

6. Dark Chocolate

Dark chocolate is one of the best natural ways to suppress appetite. Studies show that the antioxidants in pure dark chocolate have beneficial effects on regulating hunger, acting as an appetite suppressant, and helping keep weight in check.

The stearic acid (R) in dark chocolate also slows down the digestion process, making you feel full for a longer period.

To experience these benefits, consume 2-3 squares of dark chocolate each day.

7. Green Tea

The basic principle behind green tea, and many other forms of tea, as natural appetite suppressants is that they help make you feel full and slightly bloated, which can be beneficial if you’re concerned about overeating (R).

Additionally, the catechins in green tea help dissolve accumulated fats (R) in the body, further promoting weight loss.

Try switching to something healthier, like green tea rather than reaching for unhealthy foods when hunger strikes. It can help decrease your appetite while also preventing uncontrollable weight gain.

8. Hot Sauce

Studies suggest that the spicier your food, the less you’re likely to eat. This is mainly due to the capsaicin in hot peppers and capsiate in sweet peppers, both of which act as natural appetite suppressants. These compounds help reduce hunger levels and appetite (R), while also aiding in the burning of excess calories.

Spice up your food to a bearable level, but avoid overdoing it. Extremely spicy foods can have negative effects on your digestive system due to their intensity.

9. Saffron Extract

Saffron extract may not seem like an obvious choice for suppressing appetite, but it has been scientifically proven to be effective.

In a study (R), it was found that consuming saffron or saffron extract reduced the frequent urge to snack and helped increase satiety, preventing overeating.

You can add saffron threads to milk and drink it for its appetite-suppressing benefits.

10. Grapefruit Essential Oil

Grapefruit is known for its impressive health benefits, and grapefruit essential oil is also recognized for suppressing excessive hunger cravings and appetite (R). Additionally, consuming this essential oil can help alleviate bloating and reduce water retention in the body.

It is also an excellent remedy for detoxifying the body, which is a bonus alongside its fat-burning and weight-loss properties (R).

To reap the benefits, mix two drops of grapefruit essential oil in a glass of water and drink it before breakfast first thing in the morning. Combining grapefruit oil and water helps you feel full more quickly, effectively suppressing your hunger.

11. Skim Milk

Skim milk has been shown to have a positive effect on suppressing appetite (R). Consuming skim milk before lunch can help prevent overeating and reduce the intake of extra calories.

In addition, skim milk contains proteins, whey, and casein, all of which contribute to satiety and help decrease appetite. The milk’s lactose content may also play a role in its effectiveness as a natural appetite suppressant.

Drinking a glass of skim milk before lunch can help curb overeating and support healthy portion control.

12. Ginger

The health benefits of ginger are well-known, from its common use in treating colds and coughs to its ability to reduce inflammation. It also has beneficial effects on hunger reduction.

In a study (R) that tested these claims, it was found that consuming 2 grams of ginger powder mixed in a glass of water right before breakfast helped reduce hunger pangs after meals.

13. Oat Bran

Oat bran has positive effects on suppressing appetite. Its high fiber content is believed to be the key factor behind this benefit.

Additionally, oats contain a compound called beta-glucan (R), which slows down the process of stomach emptying and helps regulate blood sugar levels. This further contributes to appetite regulation (R).

14. Mint

Mint’s effect on appetite suppression stems from its aroma rather than direct consumption. Inhaling the scent of mint stimulates the olfactory lobe, prompting the hypothalamus to release satiety-related hormones, which help curb hunger (R).

To experience this, crush a few peppermint leaves between your palms and take a sniff.

15. Chewing Gum

Chewing gum is an effective way to suppress appetite. When we chew gum, it stimulates the release of gastric juices and increases saliva production. Swallowing this saliva signals the stomach that food is on its way, temporarily suppressing appetite (R), even though no actual food is consumed.

However, this method is not considered ideal for appetite suppression. The absence of nutritional intake combined with the heightened secretion of stomach acids on an empty stomach can negatively impact the stomach lining over time.

16. Green Leafy Vegetables

Green leafy vegetables, such as kale and spinach, are excellent for curbing overeating, largely due to their high fiber content. Fiber helps you feel full and satisfied, making it easier to control your appetite.

Spinach, in particular, contains thylakoids (R) (R), natural compounds with appetite-suppressing properties. Studies (R) suggest that consuming green leafy vegetables rich in thylakoids can reduce ghrelin levels (the hunger hormone) while boosting the secretion of hormones like CCK and leptin, promoting satiety.

You can enjoy these vegetables in various ways—toss them into a salad or blend them into a smoothie to curb hunger pangs naturally and healthily.

17. Yerba Mate

Yerba Mate is gaining recognition as one of the most effective natural appetite suppressants. Known for its weight loss benefits, it works by reducing appetite and preventing overeating.

Yerba Mate is rich in compounds that promote thermogenesis and diuresis. These help burn excess fat while enhancing the feeling of fullness and satiety (R). This combination makes it a powerful tool for controlling hunger and supporting a healthier diet.

Whether you consume it as tea or in supplement form, it’s essential to consult a professional to determine the appropriate dosage and ensure safe consumption.

18. Omega-3s

Omega-3 fatty acids are renowned for their numerous health benefits, and one of their standout properties is their ability to regulate appetite. These essential fats, found in foods like fish and algae oils, are known to boost the production of the satiety hormone leptin (R) in the body, helping to reduce hunger after meals.

Most studies conducted on this topic have focused on individuals with obesity, so further research is needed to determine if these effects are consistent in lean individuals as well.

Incorporating Omega-3-rich foods (R) into your diet can help you feel fuller for longer, making them valuable to a balanced and healthy eating plan.

Conclusion

These 18 appetite-suppressing foods can help maintain a balanced and healthy lifestyle. They include fiber-rich beans and greens as well as nutrient-rich foods like almonds and omega-3 fats. All these foods not only help suppress hunger but also offer many other health benefits.

Remember, consistency and balance are keys to maintaining one’s appetite long-term. In addition, blend these foods with mindful eating practices, proper hydration, and lifestyle activity for full optimization of one’s health path. With these informed choices, it is possible to create a better basis for weight control and well-being.