11 Natural Appetite Suppressants (that Actually Work)

We’ve all noticed that some foods make us feel fuller than others. 

Foods with more nutrients are more satisfying to our bodies, and therefore make us feel fuller, but there are also some foods with natural appetite suppressants in them. 

They can keep us from continuing to eat after we have fulfilled our nutritional needs, and from eating extra meals and snacks at unscheduled times. 

Here are 11 for your enjoyment!


1. Water 

Staying well hydrated is one of the most impactful and easiest things you can do to improve how you feel, your health, and the overall function of your body. 

Without sufficient water, our bodies just don’t work right. Adequate water consumption promotes weight loss and better sleep quality as well. 

To calculate how much water you should drink in a day, take your weight (in pounds), and divide it by two. 

The number you come up with is how many ounces of water you should drink each day. 

Do you ever get a mysterious craving – you feel like you want something, but just aren’t sure what it is? 

Try drinking water. 

Lots of people drink so little water that their body confuses the craving for water with a craving for food. If you start hydrating regularly, that “thirst reflex” will be reset and your body will begin to better recognize when you need water versus when you need food. 

This means you will want water more often, making hydrating easier, and you will feel hungry less often because your stomach is full of water, and you aren’t having those misinterpreted cravings. 

A good place to start is to drink a full glass of water before every snack and meal, and if you feel hungry between meals, drink water instead of having an unscheduled snack. 

In one August 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. 

2. Apples 

Apples are sweet, crunchy, and juicy. 

High water content and ample fiber is the reason why you feel full after eating an apple. An apple’s skin contains pectin soluble fiber that is a natural appetite suppressant. 

3. Coffee 

A moderate amount of coffee can help boost metabolism and suppress your appetite. 

Coffee’s secret? 

It’s caffeine, along with antioxidants from the coffee beans. Just don’t cancel out those good effects with too much sugar or cream. 

4. Oatmeal 

While high in carbs, the type of carbs in oatmeal are slow-digesting and keep you feeling full for hours after breakfast because they suppress the hunger hormone ghrelin. Steel cut oats are by far more nutritious than instant oatmeals available on the market. 

5. Almond 

A handful of almonds is a rich source of antioxidants, vitamin E, and magnesium. Almonds have also been shown to increase feelings of fullness in people and help with weight management. 

6. Flax Seed 

Finding creative ways to add flaxseeds to your meals may seem challenging, but as they have very little flavor, you can add them into almost anything. 

One popular technique is to incorporate ground flaxseeds to muffin, cookie, or bread recipes. They can also be added to yogurt, smoothies, or salads. 

With a nutritional mix of soluble fiber and essential fatty acids, flax seeds help you stay satiated and fueled. 

7. 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 mixing some in with cottage cheese, putting them in an omelet, or adding them to a sandwich or salad. 

8. Eggs 

Eating an egg or two for breakfast can help people feel more full over 24 hours than if they ate a bagel with the same amount of calories. 

Those who ate eggs ingested an average of 330 fewer calories over the course of a day than the bagel-eaters. 

This is believed to be due to the protein in the eggs versus the carbs in the bagel. 

For eggs on- the-go, try them hard boiled. 

And for those trying to lose weight – remember that eating egg whites is a good way to control fat intake, but most of the nutrients in the egg are found in the yolk. 

If you usually eat pure egg whites, consider including one yolk per day to get that important nutrition. 

9. Dark Chocolate 

Dark Chocolate is produced by adding fat and sugar to cocoa. 

It is chocolate with no milk or much less as compared to milk chocolate. Just a little dark chocolate helps to control food cravings because the bitter taste signals the body to decrease your appetite. 

Also, the stearic acid found in dark chocolate helps slow digestion to help you feel fuller, longer. 

10. Cayenne Pepper 

Half a teaspoon of spicy 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. 

11. Cinnamon 

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. 

There you go–11 ways to keep your appetite at bay.


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