12 natural appetite suppressants: Science-backed ways to manage hunger

1. Fenugreek

Fenugreek is an herb from the legume family. The seeds are the most commonly used part of the plant.

When fenugreek comes up as an appetite suppressant, a very small study on nine women is usually what's cited. These women drank fenugreek or fennel tea before eating from a lunch buffet, and subjective appetite, hunger, fullness, desire to eat, and prospective food consumption were measured.

Those who drank fennel or fenugreek tea reported decreased hunger and increased feelings of fullness, but there was no significant difference in how much food they ate. Even if there was a notable difference, this study is too small and relies too much on subjective data to prove anything about whether fenugreek can reduce appetite.

So while the fiber content of fenugreek could promote a sense of fullness and lead to a lower food intake, there is no proof that drinking fenugreek tea is an effective appetite suppressant.

2. Glucomannan

Glucomannan is another type of fiber. It is derived from the konjac plant, a root vegetable. It’s also used as a food additive, typically as an emulsifier and thickener.

Glucomannan may help suppress your appetite by forming a viscous gel once digested, effectively slowing down your digestion.

One small study examined the influence of glucomannan on obesity and weight loss and found it had no impact.

You can typically find glucomannan sold in capsule form. It's not an FDA-approved weight loss supplement but is likely safe to consume in reasonable amounts.

3. Yerba maté

Yerba maté is an herbal tea native to Latin and South America. The traditional drink brewed with yerba maté leaves is typically referred to as "mate." It contains a moderate amount of caffeine as well as some minerals like potassium and magnesium.

One small study found that combining yerba maté intake with prolonged exercise helped promote metabolic improvements and increased satiety, which could reduce appetite.

Another small study found that yerba maté contributed to statistically significant decreases in body fat mass and percent body fat in obese people. It seems that yerba maté may improve lipid metabolism and levels of obesity-related hormones

Again, keep in mind that while these results seem promising, these are very small studies. More research is needed to confirm whether yerba maté promotes weight loss.

4. Green tea extract

Green tea extract often comes up as an appetite suppressant. While green tea itself is commonly consumed, the extract is typically available in capsule form to offer a much higher dose than what you would get in a single cup of tea.

A study on 115 women with obesity found that 12 weeks of treatment with high-dose green tea extract led to significant weight loss and a consistent decrease in total cholesterol levels.

The study concluded that high-dose green tea extract may help fight obesity due to its ghrelin secretion inhibition, AKA natural appetite suppression via hunger hormones.

5. Capsaicin

Capsaicin is a major active compound from chili peppers. It is likely that dietary capsaicin has anti-obesity, anti-hypertension, anti-diabetes, and anti-inflammatory functions.

One review examined the impact of dietary capsaicin and found that it increases satiety and naturally suppresses appetite. As such, it could help with weight management, particularly since it seems like capsaicin has some fat-burning properties.

In order to benefit from these effects, you likely need a capsaicin supplement rather than trying to eat enough chili peppers to achieve the same result.

6. Caffeine

Caffeine is widely considered an appetite suppressant by the general population – but is it actually?

Studies are mixed on whether it truly has appetite suppression properties.

“A lot of clients bring up caffeine and berberine as natural appetite suppressants,” says Angelique Gouin, RD. “However, both of these show inconsistent patterns when it comes to appetite and energy (calorie) intake. While some people might find them beneficial, they might not be a ‘one-size-fits-all' solutions, and more research is needed.”

One literature review found that coffee consumed 3-4.5 hours before a meal had minimal influence on food intake, while caffeine ingested 0.5-4 hours before a meal may acutely suppress appetite, meaning the effect doesn't last for long.

Caffeine can induce both anxiety and dopamine, both of which can influence appetite. Dopamine is involved in food ovation and may lead to a greater food intake, while anxiety sometimes suppresses appetite.

Be mindful of your caffeine intake, though. Up to 400 mg per day is considered safe for most adults, but everyone is different. If you find that caffeine leads to a fast heartbeat, insomnia, nervousness, or muscle tremors, reduce your intake and talk to your doctor about how to proceed.

It's important to remember that no appetite suppressant or dietary supplement is a substitute for a real meal. Just because you drink a cup of coffee and don't feel hungry doesn't mean you don't need to eat. Even if you are trying to eat fewer calories to achieve a healthy weight, you still need to eat balanced meals every day.

1. Eat more high-fiber foods

The human body can't fully break down fiber, so it stays in the digestive system longer, slowing the gastrointestinal process and making you feel fuller longer. As a result, fiber can serve as a natural appetite suppressant.

Many studies link higher fiber intake with improved obesity and metabolic syndrome symptoms. Part of this is due to how fiber can influence gut microbiota and improve digestion.

Try adding in high-fiber foods like oats, vegetables, fruits, and seeds. See more high-fiber food and meal ideas here.

2. Eat more protein

Protein is key to your sense of satiety. An adequate protein intake helps keep you full between meals, acting like something of an appetite suppressant, and, of course, also supports muscle growth.

Lean proteins like chicken breast, white fish, or turkey are all good options. You can also look for lean cuts of beef. If you're vegetarian, tofu, beans, and Greek yogurt are all high in protein.

You may find that starting your day with plenty of high-protein foods helps modulate your appetite throughout the day. Balancing your breakfast with a good mix of protein, carbohydrates, and fats also helps keep your blood sugar in check.

You can work with a registered dietitian to figure out the right protein intake for you based on your activity levels and goals, but generally, 10-35% of your daily calorie intake should come from protein.

3. Focus on healthy fats

Fat can get a bad rap as a macronutrient, thanks to the low-fat diet fad of the 90s. Fat is an essential nutrient that helps your body absorb nutrients and regulates blood sugar.

Similar to protein, it can act as an appetite suppressant, slowing down how quickly your body digests and absorbs food.

A diet high in unsaturated fats can lead to high cholesterol and heart problems. As such, try to focus on healthy fats like monounsaturated fats, such as olive oil, avocado, salmon, and nuts.

4. Prioritize whole grains

Whole grains are high in dietary fiber, which can help suppress appetite and aid in weight management. This fiber content also means these carbohydrates are processed more slowly, leading to a steadier stream of energy instead of a quick spike and consequential dip.

Foods like brown rice, quinoa, whole wheat bread, or oatmeal are all excellent whole grain options. You may find that these high-fiber foods reduce appetite.

5. Get moving

Exercise, of course, plays an important role in weight management. It can help promote weight loss and boost metabolism. But did you know that the more muscle mass you have, the higher your metabolism?

That's right: lean muscle mass requires more energy to maintain than fat, so your body naturally burns more calories when you're more muscular.

Not to mention regular exercise can lower high blood pressure and reduce stress.

If you don't currently have a consistent exercise routine, take it easy. Try these tips to add more movement into your day:

• Try to increase your daily step count by 10% every week or month, depending on your starting point
• Aim to take at least 200 steps per hour to avoid excessive sedentary periods
• Look up basic bodyweight movements on YouTube for a quick follow-along workout
• Go to a new exercise class with a friend
• Opt for movement whenever possible, like taking the stairs instead of the elevator and walking instead of driving

What's more: exercise can act as an acute appetite suppressant. A vigorous workout can suppress appetite levels by suppressing the hunger hormone ghrelin. So, get that heart pumping!

6. Stay hydrated

Sometimes what we interpret as hunger is actually thirst in disguise. In fact, research has shown that drinking 16 oz. of water before a meal can lead to consuming fewer calories and losing more weight than those who don’t.

Staying well-hydrated throughout the day may help prevent hunger misinterpretation in general. The standard recommendation of eight 8-ounce glasses per day is a good starting point, though individual needs vary.

Stay hydrated with these simple tips:

• Keep a water bottle visible as a reminder
• Infuse water with fruits or herbs for flavor without calories
• Drink a full glass of water before reaching for a snack
• Remember that water-rich foods (cucumber, watermelon, celery) contribute to hydration

If plain water feels boring, maybe herbal teas or fruit-infused water make staying hydrated more appealing!