How Can I Suppress Appetite Naturally?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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How can I suppress appetite naturally? Eating high fiber rich food such as fruits and vegetables are some of the best ways to reduce your appetite. A high fiber intake can slow your digestion system and promote more fullness, increasing your satiety and making you eat less food. When you eat fiber, it helps to produce short chain fatty acids in your gut which makes you eat less food.

Those fiber rich foods are fruits, vegetables, seeds, nuts, seeds, beans, peas, chickpeas, etc.

Drinking water will help suppress your appetite. If you drink up to 8 glasses of water per day, it will suppress your appetite and make you fuller. There was a research study that found that people who drank two glasses of water immediately before a meal ate 22% less than those who did not.

How can I suppress appetite naturally? Photo credit: iStock-Macrovector

Some research studies have also found that thirst status and water intake can influence the types of foods you want to eat. And more so than influencing hunger and how much you eat. Drinking water should never replace eating whole foods but drinking water in between meals will help you eat less calories and food.

Eat Slowly

Research studies have shown that eating food slowly can prevent you from overeating. Recent research studies have shown that eating slower can affect your endocrine system as well as affect your digestive system while signaling your hunger and satiety cues.

Getting Proper Sleep

Studies have shown that getting enough sleep will reduce hunger, increase satiety, and decrease food cravings. Sleep deprivation can cause an elevation in a hormone called ghrelin and leptin. And that is a hunger hormone that increases your food intake. Leptin is known as an appetite regulation hormone. The CDC recommends that adults get at least 7 to 9 hours of sleep per day and 8 to 12 hours for children and teens.

Manage Your Stress

When you have excess stress, it will increase your cortisol levels. Research studies have shown that high cortisol levels will increase your foods cravings which is linked to weight gain. Some of the things you can do to relieve stress are exercise, yoga, limit your caffeine intake, etc.

Low Calorie Filler Snacks

Eating low calorie filler snacks like fruits such as apples, oranges, strawberries, peaches are great appetite suppressant foods. Eating vegetables such as broccoli, spinach, and asparagus will also suppress your appetite. These high fiber foods can really function as a great appetite suppressant between meals and throughout the day.

Add More Protein In Your Diet

Protein foods such as beef, chicken, turkey, fish are great foods that can help fill and suppress your appetite. It will help you eat less food, adding more protein to your diet. There have been research studies that show that eating more protein will keep you feeling full.

“Eating high fiber rich foods such as fruits and vegetables are some of the best ways to reduce your appetite.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line is the best natural appetite suppressant foods you can eat are fiber foods such as fruits and vegetables. These fiber foods provide tremendous health benefits.

And drinking up to 8 glasses of water daily. If you can get up to 8 hours of sleep that will also help to suppress your appetite. People who go to bed late at night typically always eat more food in the later evening period. The more sleep you can get the less food you will put in your mouth. All these things collectively will help you lose weight.

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