Top Natural Appetite Suppressants

•Almonds: are rich in antioxidants, vitamin E, and magnesium. They increase feelings of fullness and aid in weight management.
•Coffee: While drinking more than 1 to 2 cups of coffee can make you feel nervous, a moderate amount of coffee can help boost metabolism and suppress your appetite, but pay attention not to cancel out those good effects with too much sugar or cream!
•Ginger: has amazing digestive powers and works as a stimulant that energizes the body and improves digestion, thereby making you feel less hungry.
•Avocado: is full of fiber and is heart-healthy monounsaturated fat. It suppresses appetite when eaten in moderation.
•Cayenne Pepper: half a teaspoon can boost metabolism and cause the body to burn an extra 10 calories on its own.
•Apples: are rich in soluble fiber and pectin, which help you feel full. They boost your energy level and regulate your glucose. Apples require lots of chewing time and this gives your body more time to recognize that you’re no longer hungry.
•Eggs: Eating an egg or two for breakfast can help dieters feel full over 24 hours.
•Water: People who drink 2 glasses of water before a meal, eat between 75 to 90 fewer calories at the meal than those who don’t.
•Sweet Potatoes: contain a special type of starch that resists digestive enzymes and make them stay in your stomach longer and thus keep you full. Also, they are rich sources of vitamin A and C.
•Vegetable Soup: can fill you up and satisfy your hunger with minimal calories. You can have a cup before a meal or have a big bowl as your main course.
•Dark Chocolate: Since the bitter taste signals the body to decrease your appetite, a little dark chocolate helps in lowering the cravings. Steric acid in dark chocolate slows digestion to help you feel fuller longer.
•Tofu: is a rich plant-based protein source. It isn’t just for vegetarians. It is high in an isoflavone called “genistein”, which has been shown to suppress appetite and lower food intake.
•Wasabi: The spiciness in wasabi suppresses appetite and is a natural anti-inflammatory.
•Green Tea: helps you to stop mindless snacking. The catechins in green tea help to inhibit the movement of glucose into fat cells, which slows the rise of blood sugar and prevents high insulin and subsequent fat storage. And when your blood sugar is more stable, so is your hunger.
•Oatmeal: While high in carbs, the type of carbs in oatmeal are slow-digesting and keep you feel full for hours after breakfast, since they suppress the hunger hormone ghrelin. Also, oats have low glycemic index.
•Vegetable Juice: can fill you up. When people drink vegetable juice before a meal, they end up eating 135 fewer calories. Just be sure to drink the low-sodium varieties, which are less likely to make you bloat.
•Green Leafy Vegetables: are highly nutritious food that will fill you up for hours. From kale to spinach, these fibrous greens (eaten raw or gently sautéed with a little olive oil) are delicious and definitely suppress your hunger.
•Salmon: is rich in omega-3 fatty acids, which increase the amount of the hormone leptin in your system; leptin is known for suppressing hunger. If you don’t like salmon, you can have tuna which is also high in omega-3s.
•Cinnamon: You can sprinkle some cinnamon on your cereal, oatmeal, fruit, or even coffee. It helps lower your blood sugar levels, which in turn helps to control your appetite!
•Skim Milk: Women who have at least 1 serving of dairy a day about two weeks before menstruation, significantly decrease their cravings for unhealthy junk foods and processed carbs.
•Hot Sauce: When it comes to hot sauce, the hotter you can go, the better for your appetite suppression. The spiciness keeps you from overeating and helps you to stay full longer.
•Flax Seeds: contain soluble fiber and essential fatty acids. They are the perfect addition to your yogurt, smoothie, or salad. They also help you stay satiated and fueled.
•Salad: If you want to control your hunger, eat a small salad before you sit down for a meal. A cup or 2 of veggies is enough to signal to your brain that you’re getting calories and nutrition. And 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 for suppressing appetite; whey protein is especially good at it. People who have a liquid meal with whey protein, consume significantly fewer calories at their next meal than those who have a liquid meal with casein protein.

Christelle Bedrossian
Dietitian-Nutritionist
Beirut, Lebanon