The 8 Best Natural Appetite Suppressants

Are you tired of battling constant food cravings while trying to lose weight? Do you find it difficult to resist the urge to snack on unhealthy foods throughout the day? If so, you're not alone.

Many people struggle with appetite control on their weight loss journey, but there are ways to combat this and reach your health goals.

Nature has provided us with a solution in the form of various herbs that act as natural appetite suppressants. We also have a wide range of healthy foods that boast magic appetite-suppressing properties. So you’re still nourishing your body with what it needs, which may support systematic review findings on the importance of nutrition in weight management..

Here, we'll explore the best eight herbs for curbing your appetite, while exploring delicious foods that can replace any unhealthy food cravings. 

We aim to give you the tools to achieve healthy and sustainable weight loss. So, say goodbye to constant cravings and hello to a healthier you.

Understanding natural appetite suppressants

Natural appetite suppressants are substances that can help reduce feelings of hunger and promote a sense of fullness from foods or herbs. 

They usually work by influencing various mechanisms in the body that regulate hunger and feelings of fullness. 

Let’s get into the common ways natural appetite suppressants work.

Increasing ‘feeling fuller’ hormones

Many natural appetite suppressants, such as high-fiber foods, protein-rich foods, and healthy fats, stimulate the production of hormones which signal to the brain that you're full and satisfied. In turn, this reduces your appetite and consequently lessens your food intake.

Slowing digestion

Foods high in soluble fiber, like fruits, vegetables, and whole grains, absorb water in the digestive tract and slow down the emptying of the stomach and the absorption of nutrients. 

This delay in digestion can help you feel fuller for longer periods of time, therefore, reducing the urge to eat more food.

Increasing thermogenesis

Some natural appetite suppressants, like spicy foods containing capsaicin or green tea containing catechins and caffeine, can boost metabolism and increase thermogenesis (the production of heat in the body), which a systematic review and meta-analysis found may enhance fat loss. This increase in energy expenditure can help suppress appetite and promote weight loss.

Regulating blood sugar levels

Foods that are low on the glycemic index, such as whole grains, nuts, and legumes, can help stabilize blood sugar levels and prevent rapid spikes and crashes. By promoting steady blood sugar levels, these foods can help reduce cravings and hunger pangs.

Enhancing neurotransmitter activity

Certain natural appetite suppressants, such as dark chocolate containing serotonin precursors and nuts containing tryptophan, can influence neurotransmitter activity in the brain. This can lead to improved mood and reduced cravings for unhealthy foods.

Increasing hydration

Drinking water before meals or consuming foods with high water content, like fruits and vegetables, can help fill the stomach and reduce appetite. Sometimes, thirst can be mistaken for hunger, so staying hydrated can help prevent overeating.

Read: Does healthy eating make you lose weight?

Best herbs that curb appetite 

Here, we’ll explore the best eight herbal appetite suppressants that can propel your weight loss journey. 

Let’s dive right in.

Garcinia Cambogia

Garcinia cambogia is a native Indonesian plant. It's a small, pumpkin-shaped fruit that’s typically added to supplements (and naturally to meals) to make them more filling.

Garcinia cambogia suppresses appetite by increasing serotonin levels, which can prevent the emotional eating that can occur when dieting. 

Serotonin is nature’s appetite suppressant and can be very effective at reducing the amount of food you eat while boosting your mood.

By reducing the body's ability to convert carbohydrates into fat, Garcinia cambogia helps control cravings and promotes weight loss.

Nettle

Nettle leaf, (also known as stinging nettle) is a flowering plant that has historically been used for medicinal purposes. But you can also use nettle for appetite suppression, again due to its positive effect on serotonin levels. 

Many dieters consume nettle leaf in tea form to curb hunger and stave off cravings. But, you can also cook it and eat it—if you want.

Nettle leaf also has a number of other detoxifying, beneficial properties, including its ability to promote healthy blood circulation and cardiovascular health. Rich in iron, protein and other nutrients, it’s an extremely beneficial herb to add to your diet.

Psyllium

Psyllium suppresses appetite through its ability to make you feel full. In fact, a study by the University of Maryland found that even small amounts of psyllium fiber can decrease hunger, as the husks swell once consumed. So, you can eat fewer calories, all while still feeling satisfied. Bonus.

Psyllium can be consumed in granule, husk, capsule or powder form, and should be available at your local health food store.

Bee Pollen

Bee pollen contains phenylalanine, a natural appetite suppressant. Phenylalanine is an essential amino acid that controls the release of cholecystokinin, which controls satiation. If you supplement with bee pollen about 30 minutes to one hour before a meal, you’ll feel fuller, curbing your appetite.

Not only this, bee pollen contains hormone-stabilizing properties and also improves muscle recovery following exercise. Increasing muscle mass is an important factor in increasing metabolism, so this is especially beneficial in supporting your long-term weight loss efforts.

Parsley

Parsley actively helps to stabilize blood sugar levels, which helps you to keep your appetite on an even keel. 

Plus, parsley is rich in other nutrients and helps cleanse the liver and kidneys. This allows the body to rid itself of toxins more effectively and, as a result, burn more stored excess fat. 

The best part about using parsley as a herb to lose weight is that it’s easy to weave into any number of recipes, which may help you eat less. this means you don’t have to use supplements to take advantage of this herb. Instead, you can just use it in your diet regularly and enjoy the appetite stabilizing properties it offers.

Cayenne pepper

Known for its spicy kick, cayenne pepper is an excellent herb for curbing your appetite. The compound responsible for the heat in cayenne pepper, capsaicin, has been found to increase feelings of fullness and reduce calorie intake. 

It also stimulates the production of heat in the body, which can boost metabolism and promote weight loss.

Fenugreek

Fenugreek is an herb commonly used in traditional medicine and cooking. It contains a soluble fiber called galactomannan, which expands in the stomach, creating a feeling of fullness and reducing appetite. 

Fenugreek also helps regulate blood sugar levels, which can help control cravings for sugary foods.

Ginger

Ginger, often used in cooking and as a remedy for digestive issues, can also help control appetite. It stimulates digestion and increases feelings of fullness, which can reduce calorie intake. 

The oddly-shaped herb has also been found to regulate blood sugar levels and reduce inflammation, making it a versatile herb for overall health and weight management.

How to add natural appetite suppressants to your routine

Incorporating natural appetite suppressants into your routine can be a helpful strategy for managing hunger and supporting weight management goals. 

Now, implementing them into your routine can be quite a challenge. But here are a few steps to make it easier for you.

Start your day with a high-protein breakfast

Include protein-rich foods like eggs, Greek yogurt, or tofu in your breakfast. Protein helps reduce hunger by helping you feel fuller throughout the day, making it easier to control your appetite.

Snack on fruits and vegetables

Keep a variety of fruits and vegetables on hand for snacking between meals. These foods are high in fiber and water content, which can help fill you up and prevent overeating during meals.

Choose whole grains

Go for whole grains like oats, quinoa, and brown rice instead of refined grains. Whole grains are higher in fiber, which can help keep you feeling full for longer periods and reduce cravings for unhealthy snacks.

Include healthy fats

Incorporate sources of healthy fats like avocados, nuts, seeds, and olive oil into your meals. Healthy fats are satiating and can help curb cravings for high-calorie foods.

Drink plenty of water

Stay hydrated throughout the day by drinking water between meals. Sometimes, thirst can be mistaken for hunger, so drinking water can help prevent overeating.

Enjoy herbal teas

Replace sugary beverages with herbal teas like peppermint tea, ginger tea, or chamomile tea. These teas can help reduce appetite and promote relaxation, which may prevent emotional eating.

Add spices to your meals

Use spices like chili powder, cayenne pepper, or cinnamon to add flavor to your meals. Spicy foods containing capsaicin can temporarily suppress appetite and boost metabolism.

Practice mindful eating

Pay attention to your hunger and fullness cues while eating. Eat slowly, savoring each bite, and stop eating when you feel satisfied rather than full.

Foods with appetite-suppressing properties

Wondering which foods can support you with feeling fullness, and in turn, suppress your appetite naturally? We’ve got you covered.

Here are some healthy food alternatives which can satisfy your tastebuds, make you feel full and contribute to overall great health…

• Oats
• Apples
• Almonds
• Avocado
• Greek yogurt
• Eggs
• Chia seeds
• Green leafy vegetables
• Legumes (Beans, lentils, and chickpeas) 
• Salmon
• Flaxseeds

Read: Fat-Burning Foods: What To Eat To Burn Fat

How to naturally boost energy levels

Get enough sleep 

Aim for seven to nine hours of quality sleep each night to allow your body to rest and recharge, crucial for those on a weight loss journey as a systematic review suggests adequate sleep supports weight management. Establish a regular sleep schedule and create a relaxing bedtime routine to promote better sleep.

Stay hydrated

Dehydration can lead to feelings of fatigue and low energy levels. Drink plenty of water throughout the day to stay hydrated and maintain optimal energy levels.

Eat a balanced diet

Consume a variety of nutrient-rich foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive consumption of sugary and processed foods, which can cause energy crashes.

Manage stress

Chronic stress can drain your energy levels. Practice stress-reducing techniques such as deep breathing, meditation, yoga, or spending time in nature to promote relaxation and boost energy.

Exercise regularly

Engage in regular physical activity to increase blood flow, improve circulation, “clear your mind”, and boost energy levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Limit caffeine intake

While caffeine can provide a temporary energy boost, excessive consumption can lead to dependency and energy crashes. You can go for herbal teas or decaffeinated options instead.

Get sunlight exposure

Exposure to natural sunlight helps regulate your body's internal clock and can improve mood and energy levels. Spend time outdoors during daylight hours or consider using a light therapy lamp if sunlight exposure is limited.

Get social

Maintain social connections with friends and loved ones, as social interaction can provide emotional support and boost your wellbeing. Schedule regular social activities or phone calls to stay connected with others.

Related: 11 Delicious And Nutritious Adult Lunch Ideas To Keep You Energized All Day Long

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Final thoughts…

Understanding natural appetite suppressants and how you can use them to curb food cravings can result in you having a healthier diet and put you in good stead to reach your health goals.

We delved into a powerful list of eight herbs which have the “naturally suppressing appetite” effect and offered tips on how to implement natural appetite suppressants into your diet.

While a combination of appetite-suppressing herbs and foods can help support weight management goals, it's essential to maintain a balanced diet and healthy lifestyle overall. 

Maintaining a nutritional diet, moving more, and getting enough sleep will allow you to reach your goals in a healthy way.