11 Natural Ways to Suppress Appetite

People can use the following 11 evidence-based methods to suppress their appetite and avoid overeating.

1. Eat more protein and healthy fats

- Protein and certain fats are more effective than carbohydrates for satisfying hunger and keeping people feeling full longer. Proteins are the most satiating macronutrients, making people feel fuller better than most other foods. Replace some carbohydrates with proteins and healthy fats to manage appetite. High-protein foods include lean meats, eggs, beans, peas, soy products, and Greek yogurt. Healthy fats can be sourced from nuts, seeds, avocados, and olive oil.

2. Drink water before every meal

- Drinking a large glass of water directly before eating can make a person feel fuller, more satisfied, and less hungry after the meal. A small study found that those who consumed water before a meal ate less than those who did not. A soup starter can also quench the appetite.

3. Eat more high fiber foods

- Fiber stays in the digestive tract longer, slowing digestion and keeping people full longer. Research suggests fiber can be an effective appetite suppressant and high-fiber diets are associated with lower obesity rates. Healthy high-fiber foods include whole grains, beans, pulses, apples, avocados, almonds, chia seeds, and vegetables.

4. Exercise before a meal

- Exercise is a healthy and effective appetite suppressant. A review of previous studies found that exercise can affect a person’s appetite and decrease the amount of food or energy a person consumes.

5. Drink yerba maté tea

- Yerba maté tea, from the Ilex paraguariensis plant, can reduce appetite and improve mood when combined with high-intensity exercise.

6. Switch to dark chocolate

- Dark chocolate may suppress appetite compared to milk chocolate. A study showed that eating dark chocolate around 2 hours before a meal reduced hunger and calorie intake.

7. Eat some ginger

- Consuming a small amount of ginger powder can reduce appetite and increase fullness, according to research.

8. Eat bulky, low-calorie foods

- Foods high in noncaloric nutrients like vitamins, minerals, fiber, and water but low in calories can help people feel full while still burning more calories than they consume. Examples include vegetables, fruits, beans, and whole grains.

9. Stress less

- Chronic stress is linked with an increased desire to eat, overeating, and eating non-nutritious food. Mindfulness practices, mindful eating, regular sleep, social contact, and time spent relaxing can help manage stress and reduce stress-related overeating.

10. Mindful eating

- Mindful eating encourages individuals to pay attention to what they are eating without judgment, leading to healthier choices and eating less. It focuses on being present and attentive to the eating experience.

11. Try plant extracts and herbs

Various natural herbs may help suppress a person’s appetite. Older research has found one particular herb that may act as an appetite suppressant: fenugreek. Studies from 2009 found that fenugreek may increase satiety and decrease fat consumption. A study from 2015 also found that drinking fenugreek tea may help suppress a person’s appetite, at least in the short term.

Research has also found that other plant extracts may help suppress appetite. These include:

- Camellia sinensis (green tea)

- Capsicum annum (chili peppers)

- Coffea (coffee)

In two studies on rodents, research showed that berberine has an effect on appetite. It also reduced the animals’ body weight and fat content. The same study indicates berberine may have antidiabetic and cholesterol-reducing effects.

Foods that minimize appetite

Certain foods are better for suppressing appetite than others, including:

- Protein-rich foods and healthy fats: These include lean meats, avocados, beans, nuts, and cheese.

- High fiber foods: Fiber-rich foods keep a person feeling fuller for longer. Good examples are whole grains, beans, fruits, and vegetables.

- Pulses: Pulses such as beans, lentils, and chickpeas can directly increase feelings of fullness and may also reduce food intake later, according to a 2017 review.

- Eggs: Eggs are high in protein and fat and may promote feelings of fullness and reduce hunger throughout the day.

- Cayenne pepper: This may reduce appetite in people who do not usually eat spicy foods.

Frequently asked questions

How can I suppress my appetite without eating?

People can try drinking water, tea, or coffee if they want to suppress their appetite. Chewing gum may also help.

How can I feel full without eating?

A key aspect of feeling full is eating balanced meals high in fiber, protein, and healthy fats. This will prevent someone from getting hungry again quickly.

Is there a pill I can take to suppress my appetite?

A few prescription medications can suppress a person’s appetite, but they have side effects and require monitoring. While some “quick fix” weight loss pills claim to do this, many of them have associated unpleasant side effects and health risks.

How do you ignore hunger when fasting?

If a person is fasting, they can try drinking water, going for a walk, or meditating. Keeping oneself busy and distracted can also help.