Skip to content

Top Navigation

Shape Shape
  • Fitness
  • Healthy Eating
  • Beauty
  • Sex and Love
  • Celebrities
  • Mind & Body
  • Lifestyle
  • Video
  • Shop
  • Sweeps

Profile Menu

Your Account

Account

  • Join Now
  • Your Profile
  • Newsletters
  • Email Preferences
  • Manage Your Subscription this link opens in a new tab
  • Give a Gift Subscription this link opens in a new tab
  • Help
  • Log Out
Login
Subscribe
Pin FB

Explore Shape

Shape Shape
  • Explore

    Explore

    • The Keto Meal Plan for Beginners

      Everything you need to know to get started with this high-fat, low-carb diet. Read More Next
    • 10 Things I Learned During My Body Transformation

      Twenty months and 17 pounds later, I came away with 10 big lessons. Read More Next
    • The 30-Day Squat Challenge

      The ultimate 30-day squat challenge, featuring 12 squats that tighten and tone. Read More Next
  • Fitness

    Fitness

    See All Fitness
    • Workouts
    • Cardio
    • Strength Training
    • Bodyweight Training
    • Yoga
    • Exercise Recovery
    • Exercise Tips
    • Race Training
    • Workout Trends
    • Playlists
    • Workout Clothes
    • Workout Gear
  • Healthy Eating

    Healthy Eating

    See All Healthy Eating
    • Healthy Recipes
    • Diets
    • Food & Nutrition
    • Healthy Cooking
    • Healthy Drinks
    • Weight Loss
  • Beauty
  • Sex and Love
  • Celebrities

    Celebrities

    See All Celebrities
    • Interviews
    • Celebrity News
    • Celebrity Workouts
  • Mind & Body

    Mind & Body

    See All Mind & Body
    • Coronavirus
    • Transformations
  • Lifestyle

    Lifestyle

    See All Lifestyle
    • Travel
    • Fashion
    • Healthy IRL
  • Video

    Video

    See All Video
    • Workout Videos
    • Cooking Videos
    • Weight Loss Videos
    • Celebrity Videos
  • Shop
  • Sweeps

Profile Menu

Subscribe this link opens in a new tab
Your Account

Account

  • Join Now
  • Your Profile
  • Newsletters
  • Email Preferences
  • Manage Your Subscription this link opens in a new tab
  • Give a Gift Subscription this link opens in a new tab
  • Help
  • Log Out
Login
Sweepstakes

Follow Us

  1. Shape.com Chevron Right
  2. Healthy Eating Chevron Right
  3. Food & Nutrition Chevron Right
  4. 25 Foods That Are Natural Appetite Suppressants

25 Foods That Are Natural Appetite Suppressants

By Jennipher Walters
Updated May 13, 2020
Skip gallery slides
Save FB Tweet
The best natural appetite suppressants out there are actually the simplest. These natural appetite suppressant foods and drinks (like water and tea) help you stay full, thanks to all the nutrients inside.
Start Slideshow

1 of 25

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Almonds

Just a handful of almonds is a rich source of antioxidants, vitamin E, and magnesium—and they're a natural appetite suppressant. Almonds have been shown to increase feelings of fullness in people and help with weight management, according to a study presented at The 2006 Obesity Society Annual Scientific Meeting. So what are you waiting for? Nosh on almonds for your next healthy snack!

1 of 25

Advertisement
Advertisement

2 of 25

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Coffee

While drinking more than one to two cups of Joe a day can leave you feeling jittery and nervous, a moderate amount of coffee can help boost metabolism and act as an appetite suppressant. Coffee's secret? Caffeine, along with antioxidants from the coffee beans. Just don't cancel out those good effects with too much sugar or cream.

2 of 25

3 of 25

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Ginger

For centuries, many cultures have used ginger root for its amazing digestive powers. Whether it's in a smoothie or in an Indian dish (sorry, ginger ale doesn't count!), ginger works as a stimulant that energizes the body and improves digestion, thereby making you less hungry. (And being a natural appetite suppressant is just one of the many benefits of ginger.)

3 of 25

Advertisement

4 of 25

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Avocado

Full of fiber and heart-healthy monounsaturated fat, avocados suppress appetite when eaten in moderation. In fact, the fats in these little guys send signals to your brain that tell your stomach that it's full. (Try it in these creative ways to eat avocado.)

4 of 25

5 of 25

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Cayenne Pepper

According to research published in the journal Physiology & Behavior, just half a teaspoon of cayenne pepper can boost metabolism and cause the body to burn an extra 10 calories on its own. Not to mention that for those who don't regularly eat spicy meals, adding cayenne pepper cuts an average of 60 calories from their next meal. Do that at two meals a day for a month and you'll lose 4 pounds without even trying.

5 of 25

6 of 25

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Apples

Apples of all varieties and types act as appetite suppressants for a number of reasons. First, apples are filled with soluble fiber and pectin, which help you feel full. Apples also regulate your glucose and boost your energy level. Finally, apples 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 just taste good!

6 of 25

Advertisement
Advertisement
Advertisement

7 of 25

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Eggs

Studies have shown that eating an egg or two for breakfast can help you feel more full over 24 hours than if they eat a bagel with the same amount of calories. In the same study, those who ate eggs ingested an average of 330 fewer calories over the course of a day than the bagel-eaters. Food for thought, no?

(Related: Quick and Healthy Eggs Recipes for Every Meal)

7 of 25

8 of 25

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Water

Credit: AzmanJaka/Getty

Could taming your appetite be as easy as drinking an extra glass or two of water? Science says yes. In one 2010 study, people who drank two glasses of water before a meal ate between 75 and 90 fewer calories at the meal than those who didn't drink water. Love that H2O!

(Related: 6 Reasons Drinking Water Helps Solve Any Problem)

8 of 25

9 of 25

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Sweet Potatoes

According to food scientists, sweet potatoes contain a special type of starch that resists digestive enzymes, making them stay in your stomach longer and therefore keep you full, which helps suppress your appetite. Plus, they're full of vitamin A and vitamin C!

9 of 25

Advertisement
Advertisement
Advertisement

10 of 25

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Umeboshi Plums

Have a sweet craving you just can't shake? Sometimes the best thing to do is to shock it with something sour. Umeboshi plums are basically pickled plums and can be fantastic for squashing sugar cravings. Find them at your local specialty store, Asian grocer, or even online.

10 of 25

11 of 25

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Vegetable Soup

Hot, broth-based vegetable soup can fill you up and take the edge off of your hunger with minimal calories. Try having a cup (perhaps, of one of these low-calorie soup recipes) before your next meal or simply have a big bowl as your main course!

11 of 25

12 of 25

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Dark Chocolate

Yes, really—chocolate is an 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. A little dark chocolate helps to lower your cravings because the bitter taste signals the body to decrease your appetite. Not to mention that the stearic acid in dark chocolate helps slow digestion to help you feel fuller longer. If dark chocolate is too bitter for you, try having a piece with a cup of black coffee—it'll bring out the sweetness!

12 of 25

Advertisement
Advertisement
Advertisement

13 of 25

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Tofu

Credit: by [D.Jiang] / Getty Images

A rich plant-based protein source, tofu isn't just for vegetarians! Tofu is high in an isoflavone called genistein, which has been shown to suppress appetite and lower food intake. For an easy way to introduce tofu in your diet, try adding it to your next healthy stir-fry or in a grain bowl with tofu and veggies.

13 of 25

14 of 25

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Wasabi

Ever notice how when you eat sushi it doesn't seem to take as much food to fill you up? Well, part of that is because of the healthy fish in sushi, but the other part is due to that spicy green stuff: wasabi! The spiciness in wasabi makes it an appetite suppressant and a natural anti-inflammatory.

14 of 25

15 of 25

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Green Tea

If you're not a coffee drinker and get sick of water easily, try sipping on a cup of hot green tea, which can act as a natural appetite suppressant. Green tea can help you to stop mindlessly snacking, and nutritionists say that 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! (Here's more on the benefits of tea.)

15 of 25

Advertisement
Advertisement
Advertisement

16 of 25

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Oatmeal

Credit: Arx0nt/Getty Images

Did this one surprise you? While high in carbs, the type of carbs in oatmeal are slow-digesting and keep you feeling full for hours after breakfast, which makes it a natural appetite suppressant. Why? Because they suppress the hunger hormone ghrelin. In fact, oatmeal is pretty low on the glycemic index—just be sure to make steel-cut oats to get the most benefit! (Yes, healthy carbs exist and you should definitely be eating them.)

16 of 25

17 of 25

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Vegetable Juice

You probably think that vegetable juice is just a way to get more veggies in your diet, right? That's true, but veggie juice has also been shown to fill you up and act as an appetite suppressant. In fact, when people drank vegetable juice before a meal, they ended up eating 135 fewer calories. Now that's some appetite suppression! Just be sure to drink the low-sodium varieties, which are less likely to make you bloat.

17 of 25

18 of 25

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Green Leafy Vegetables

Credit: Pixel-Shot/Shuttersock

If you're really 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. From kale to spinach to Swiss chard, these fibrous greens (eaten raw or gently sautéed with a little olive oil) are delicious and definitely keep hunger at bay. (This complete guide to leafy greens will help you pick which to try.)

18 of 25

Advertisement
Advertisement
Advertisement

19 of 25

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Salmon

When you eat fish like salmon that are high in omega-3 fatty acids, your body increases the amount of the hormone leptin in your system. Leptin is known for suppressing hunger. Don't like salmon? Try tuna and herring, which are also high in omega-3s!

19 of 25

20 of 25

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Cinnamon

Here's a super-easy way to make anything you're eating a natural appetite suppressant: Next time you have cereal, oatmeal, fruit, or even coffee, sprinkle some cinnamon on it. Cinnamon, like other ground spices such as cloves and ginger, helps lower your blood sugar levels, which—you guessed it—helps to control your appetite!

20 of 25

21 of 25

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Skim Milk

Credit: robert reader/Getty Images

If PMS cravings have your hunger all out of whack during that time of the month, try drinking skim milk. Studies show that women who have at least one serving of dairy a day about two weeks before menstruation significantly decrease their cravings for unhealthy junk foods and processed carbs. Of course, skim milk can help act as a natural appetite suppressant any time of the month.

21 of 25

Advertisement
Advertisement
Advertisement

22 of 25

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Hot Sauce

When it comes to hot sauce as an appetite suppressant, the hotter you can go the better. So get some Tabasco and sprinkle some heat on your burrito, scrambled eggs, or even soup! The spiciness keeps you from overeating and helps you to stay full longer!

22 of 25

23 of 25

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Flax Seeds

With a nutritional mix of soluble fiber and essential fatty acids, flax seeds are the perfect addition to your yogurt, smoothie, or salad. Just make sure you grind them first because the human body can't digest whole flax seeds. As a natural appetite suppressant, they'll help you stay full and fueled.

23 of 25

24 of 25

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Salad

If you want to keep the hunger monster from rearing its food-devouring head, eat a small salad before you sit down for a meal. Just a cup or two of veggies is all it takes to signal to your brain that you're getting calories and nutrition. 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.

24 of 25

Advertisement
Advertisement
Advertisement

25 of 25

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Whey Protein

Protein is known as an appetite suppressant, but it seems that whey protein is especially good. Research shows that after people have a liquid meal with whey protein, they consume significantly fewer calories at their next meal than those who had a liquid meal with casein protein. (Pick one from this list of the best protein powders for women.)

25 of 25

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

By Jennipher Walters

Share the Gallery

Pinterest Facebook
Trending Videos
Advertisement
Skip slide summaries

Everything in This Slideshow

Advertisement

View All

1 of 25 Almonds
2 of 25 Coffee
3 of 25 Ginger
4 of 25 Avocado
5 of 25 Cayenne Pepper
6 of 25 Apples
7 of 25 Eggs
8 of 25 Water
9 of 25 Sweet Potatoes
10 of 25 Umeboshi Plums
11 of 25 Vegetable Soup
12 of 25 Dark Chocolate
13 of 25 Tofu
14 of 25 Wasabi
15 of 25 Green Tea
16 of 25 Oatmeal
17 of 25 Vegetable Juice
18 of 25 Green Leafy Vegetables
19 of 25 Salmon
20 of 25 Cinnamon
21 of 25 Skim Milk
22 of 25 Hot Sauce
23 of 25 Flax Seeds
24 of 25 Salad
25 of 25 Whey Protein

Share options

Pinterest Mail Email iphone Send Text Message Print

Login

Shop | Shape

  • Cookbooks
  • Food Processors
  • Quick & Easy Cookbooks
  • Food Storage Containers
  • Juicers
  • Skin Care
  • Kitchen Scales
  • Nutrition Bars
  • Shaker Bottles
  • Blenders
  • Shop More Next

Shape may receive compensation when you click through and purchase from links contained on this website.

Shape

Magazines & More

Learn More

  • Subscribe this link opens in a new tab
  • Customer Service this link opens in a new tab
  • Advertise this link opens in a new tab
  • Content Licensing this link opens in a new tab
  • Affiliate Program this link opens in a new tab

Connect

Follow Us
Subscribe to Our Newsletter
Other Meredith Sites

Other Meredith Sites

  • 4 Your Health this link opens in a new tab
  • Allrecipes this link opens in a new tab
  • All People Quilt this link opens in a new tab
  • Better Homes & Gardens this link opens in a new tab
  • Bizrate Insights this link opens in a new tab
  • Bizrate Surveys this link opens in a new tab
  • Cooking Light this link opens in a new tab
  • Daily Paws this link opens in a new tab
  • EatingWell this link opens in a new tab
  • Eat This, Not That this link opens in a new tab
  • Entertainment Weekly this link opens in a new tab
  • Food & Wine this link opens in a new tab
  • Health this link opens in a new tab
  • Hello Giggles this link opens in a new tab
  • Instyle this link opens in a new tab
  • Martha Stewart this link opens in a new tab
  • Midwest Living this link opens in a new tab
  • More this link opens in a new tab
  • MyRecipes this link opens in a new tab
  • MyWedding this link opens in a new tab
  • My Food and Family this link opens in a new tab
  • MyLife this link opens in a new tab
  • Parenting this link opens in a new tab
  • Parents this link opens in a new tab
  • People this link opens in a new tab
  • People en Español this link opens in a new tab
  • Rachael Ray Magazine this link opens in a new tab
  • Real Simple this link opens in a new tab
  • Ser Padres this link opens in a new tab
  • Siempre Mujer this link opens in a new tab
  • Southern Living this link opens in a new tab
  • SwearBy this link opens in a new tab
  • Travel & Leisure this link opens in a new tab
Shape is part of the Instyle Beauty Group. © Copyright 2021 Meredith Corporation. All Rights Reserved. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
© Copyright . All rights reserved. Printed from https://www.shape.com

View image

25 Foods That Are Natural Appetite Suppressants
this link is to an external site that may or may not meet accessibility guidelines.