The 11 Best Natural Appetite Suppressants

Between buzzy superfoods and over-the-counter diet pill fads, it can be challenging to keep up with the latest healthy eating and weight loss trends — let alone sort fact from fiction. So, you might be wondering what the deal with natural appetite suppressants is.

Natural appetite suppressants include foods, ingredients, and dietary supplements that might help you feel fuller longer, thus keeping your appetite in check. In other words, they might reduce feelings of voracious hunger or “food noise” and potentially even prevent overeating.

Even better news? In addition to prolonging satiety (AKA feelings of fullness), many natural hunger suppressants are excellent additions to a healthy diet.

We’ll explore the possible connection between appetite suppression and various foods, ingredients, and nutrients and guide you on incorporating more of them into your dietary routine.

Just remember that it’s important to talk to your healthcare provider before starting any weight loss or appetite suppressants.

There are two categories of dietary fiber: soluble and insoluble fiber. While both offer health benefits, soluble fiber is particularly great for appetite suppression because it slows digestion and limits nutrient absorption, prolonging feelings of fullness.

In addition, soluble fiber helps improve insulin sensitivity and stabilize blood sugar levels, reducing cravings for sugary or high-calorie foods.

Research also indicates that soluble fiber might also help promote satiety by boosting healthy gut bacteria and clearing out some fatty acids.

Some high-fiber foods include:

• Legumes (beans, lentils, peas, and some nuts)

• Seeds

• Fruits (raspberries, strawberries, and apples)

• Complex carbohydrates (whole grains and starchy veggies)

If those high-fiber foods don’t appeal to you, you can try fenugreek, an herb with a maple syrup-like taste that has fiber-dense seeds.

Research suggests it may particularly benefit people with type 2 diabetes by stabilizing blood sugar levels.

In a small study, participants who consumed 5gm of fenugreek powder twice daily before meals for two months showed reduced waist circumference and body mass index (BMI).

Fenugreek is available in supplement form and often used by athletes to enhance muscle performance, but more research is needed to fully understand its mechanisms and long-term effects.

Thus far, fenugreek hasn’t been associated with any severe side effects, although some people report gastrointestinal issues.

Glucomannan is a water-soluble dietary fiber that’s derived from the roots of Konjac plants. These root veggies are also known as elephant yams, voodoo lilies, and devil’s tongues.

Konjac plants are used in some types of noodles and as a thickening ingredient. The extract — glucomannan — can also be found in supplement form.

Like other soluble fibers, glucomannan sits in your stomach longer than other foods. Some think this can lead you to eat fewer calories in later meals.

That said, studies are inconclusive, and researchers are still evaluating the effectiveness of glucomannan supplements for appetite control.

It’s no secret that protein is an essential component of nutrition — in fact, protein should account for 10 to 35 percent of your daily food intake.

Protein helps build and maintain muscle mass, and it can also keep you feeling fuller for longer. This is partly because protein digestion takes longer and helps regulate blood sugar levels.

Some lean protein-rich foods include:

• Chicken

• Turkey

• Beef (lean cuts, with visible fat trimmed off)

• Pork (with visible fat trimmed off)

• Fish (salmon, snapper, cod, etc.)

• Eggs

• Tofu

Some research suggests that drinking water and eating foods with high water content can help control appetite.

For instance, one study found that young, healthy men who drank about two glasses (568ml) of water before a meal ate less.

Similarly, another study indicated that people without obesity who increase their water intake in the morning and throughout the day might feel less hungry by mealtime.

Besides drinking sufficient water, you can boost hydration by eating more foods with high water content or putting them in smoothies. Some examples include:

• Watermelon

• Strawberries

• Grapefruit

• Cantaloupe

• Lettuce

• Cabbage

• Celery

• Spinach

• Cucumbers

Some studies show that drinking coffee 30 minutes to four hours before a meal might slow down gastric emptying — how long food sits in your stomach before being fully digested — and help control hunger hormones. These effects have been linked with lower energy intake, AKA eating less.

In addition to curbing appetite, black coffee can boost metabolism by increasing fat and calorie burning at rest and during exercise.

Despite these perks, excessive caffeine consumption has some drawbacks. Specifically, having too much coffee (and thus, caffeine) is associated with an increased risk of high blood pressure.

So, before reaching for your Starbucks card again, remember that the U.S. Food and Drug Administration (FDA) recommends limiting caffeine consumption to four or five cups of coffee daily.

Green tea contains two potentially beneficial properties: caffeine and catechins, a type of antioxidant.

Epigallocatechin gallate (EGCG), the type of catechin in green tea, has been linked to reduced inflammation. EGCG is also naturally found in some other teas, dark chocolate, and certain nuts.

Research shows EGCG supplements can delay gastric emptying in healthy women, aiding appetite suppression.

In one clinical trial, women with abdominal obesity who took green tea supplements for 12 weeks lost an average of nearly 2.5 pounds, lowered their cholesterol, and reduced their levels of the hunger hormone ghrelin.

Beyond appetite suppression, green tea might support gut health by fostering the growth of healthy gut bacteria and inhibiting the growth of unhealthy microbes.

You’ve likely heard of (or enjoyed a cup of) yerba mate tea. Like green tea, it comes from dried tree leaves you steep in water and enjoy as a beverage. However, it contains much more caffeine than green tea.

According to the FDA, a cup of green tea has about 30 to 50mg of caffeine. On the other hand, a cup of yerba mate has about 80mg of caffeine, which is more similar to a cup of coffee.

Some early clinical trials suggest that yerba mate may boost weight loss efforts. Another study found that consuming yerba mate before exercise might also enhance workout performance and reduce appetite during exercise.

This effect might be partly due to its chlorogenic acid content. This acid has been linked to improved glucose tolerance, a fancy way of saying someone’s ability to process sugar.

Chili peppers and cayenne pepper may offer more than just a flavor perk.

Animal studies have suggested that capsaicin, their active ingredient, may be linked to weight loss.

In humans, meanwhile, capsaicin has been associated with various metabolic benefits and may aid in weight loss for people with obesity, possibly through its impact on hormones.

Specifically, research suggests that eating chili peppers at dinner might prevent you from feeling hungry again and eating more later at night.

That said, the exact effective amount for appetite control has yet to be established. Since eating spicy foods is also connected with some uncomfortable digestion issues, start with smaller amounts and see how much spice you can tolerate before increasing the amount.

Garcinia cambogia is a Southeast Asian fruit that resembles a small pumpkin. It contains a lot of hydroxycitric acid, which some researchers think helps release more serotonin (the “feel good” chemical) in the brain.

It also might block certain enzymes from turning sugar and carbs into fat, which is why some think that garcinia cambogia suppresses appetite. Because of this, you might see it in products marketed as weight management supplements.

However, there’s still not enough evidence to say for sure whether garcinia cambogia supplements are effective for appetite suppression or weight loss.

Caralluma fimbriata is an edible Indian cactus often used in chutneys and other relishes. Its extract is also found in some medicines and supplements.

One study found that people who consumed C. fimbriata for 16 weeks had a reduced daily calorie intake and a smaller waist circumference than those in the placebo group. However, it’s unclear how this cactus impacted appetite, as the hormones involved in appetite regulation weren’t affected.

Interestingly, people in the placebo group had elevated levels of cortisol (one of the stress hormones) and leptin (a hunger hormone), both of which are linked with increased appetite and cravings. You can learn about this connection in our guide to stress and weight gain.

Because of studies like this, C. fimbriata is often marketed as a vitamin to suppress appetite. However, most researchers agree that more studies are needed to understand exactly how it works, its long-term effects, and its effectiveness.

Some natural hunger suppressants can be part of a healthy diet and seem to boost satiety. However, they likely don’t control appetite and lead to as much weight loss as prescription weight loss medications can.

If you’re living with excess weight or obesity, it might be worth considering medications that are linked with more weight loss and more effective appetite suppression than some natural methods.

Weight loss pills include:

• Metformin. Metformin is a diabetes drug often prescribed off-label to prevent polycystic ovary syndrome (PCOS) and aid in weight loss.

• Topiramate (Topamax®). Topiramate is an antiseizure drug that’s also used to prevent migraines and is prescribed off-label for weight loss.

• Naltrexone-bupropion (Contrave®). Naltrexone-bupropion is thought to boost weight loss by promoting satiety, limiting food intake, and increasing the amount of energy the body uses.

• Phentermine-topiramate (Qsymia®). Qsymia is a combo drug that’s thought to work as an appetite suppressant.

Options for weight loss injections include:

• Ozempic® and Wegovy® (semaglutide). Semaglutide belongs to a drug class called GLP-1 receptor agonists. GLP-1 is short for glucagon-like peptide-1, a hormone that helps control hunger. The medication mimics this hormone in the body, slowing down how fast food leaves your stomach, keeping you fuller longer, and potentially helping you eat smaller portions or go longer between meals. It significantly reduced weight in clinical trials when used with exercise and a healthy diet.

• Mounjaro® and Zepbound® (tirzepatide). Tirzepatide works similarly to semaglutide by decreasing your appetite, which can lead to eating fewer calories and weight loss. To do this, it mimics two different hormones in the body.

• Saxenda® and Victoza® (liraglutide). Like semaglutide and tirzepatide, liraglutide is an injectable medication that promotes weight loss by suppressing appetite.

If you’re curious about any of these weight loss medications and want to find out if they might be a good fit for you, speak with a healthcare provider through Hers.

In addition to weight loss medications, there are many lifestyle strategies you can use to help you manage your appetite and meet your weight loss goals. These include:

• Getting at least 150 minutes of exercise a week.

• Eating a healthy diet.

• Improving your sleep hygiene and getting seven to nine hours of sleep a night.

• Taking steps to reduce overall stress.

If you want to take steps to promote fullness naturally, here’s what to keep in mind about natural appetite suppressants:

• A fiber-rich and high-protein diet can help control appetite. Staying hydrated and drinking appropriate amounts of yerba mate tea, green tea, and coffee can also help boost feelings of fullness.

• Research has linked glucomannan, fenugreek, Caralluma fimbriata, and garcinia cambogia to appetite suppression, but more studies are needed to understand their mechanisms and long-term effectiveness.

• As with any medication, it’s crucial to talk to your healthcare provider before starting any weight loss supplements or appetite suppressant vitamins.

• If natural appetite suppressants don’t feel right to you or don’t give you the body weight results you want, there are other appetite suppressants and weight control options, including weight loss pills and weight loss injections, like semaglutide.

There are lots of options, whether you go the natural route with supplements and dietary changes or you want to try a prescription approach to appetite suppression.

If you’re unsure where to go from here, there are plenty of ways to find a weight loss treatment that works best for you. Explore treatment options at Hers to get started.