What Are The Best Natural Appetite Suppressant Foods?

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Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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What are the best natural appetite suppressant foods? Foods that are high in fiber and low calories such as fruits and vegetables are the best foods to eat to suppress your appetite and lose weight. They are the best weight loss foods and should be a permanent health and wellness staple in your daily meals.

Fenugreek is an herb from the legume family. The seeds of fenugreek contain about 45% fiber which is insoluble. And it contains a soluble fiber in galactomannan. Research studies show that fenugreek can provide tremendous health benefits such as appetite control, the regulation of blood sugar and cholesterol reduction.

What are the best natural appetite suppressant foods? Photo credit: iStock- Macrovector

A research study showed that 18 healthy people who were obese consumed 8 grams of fiber from Fenugreek. And they were able to reduce their appetite more effectively than 4 grams of fiber from fenugreek. Participants of this study felt fuller and ate less food.

The foods that will help suppress your appetite:

  • Apples contain soluble fiber, and it contains pectin which helps make you feel full.
  • Avocado contains fiber and monounsaturated healthy fat that can suppress your appetite and send signals to your brain that your stomach is full.
  • Green leafy vegetables like broccoli, kale, spinach can suppress your appetite and make you feel full.
  • Green salad is an appetite suppressant green that can fill you up and make you eat less food.
  • Drinking water is a great appetite suppressant beverage that will make you eat less food. There was a 2010 study that showed that people who drank two glasses of water before a meal ate 75 to 90 fewer calories at the meal than people who didn’t.  
  • A research study showed in 50 overweight women who drank 1.5 liters of water a day for 8 weeks. The study revealed it caused a reduction in appetite, weight, and fat loss.
  • Oatmeal is a slow digesting carb that can help you feel full after breakfast.  It also helps to suppress the hunger hormone ghrelin.
  • Skim milk can act as a natural appetite suppressant, but it is important to know that not everybody can handle dairy. Research studies have shown that women who have at least one serving of dairy a day about 2 weeks before menstruation; They can significantly decrease their cravings for unhealthy junk foods and processed carbs.
  • A protein shake is a great appetite suppressant drink. Research has shown that people who have a protein shake consume fewer calories on their next meal.
  • Vegetable soup can be a great appetite suppressant to help curb your appetite. A research study in 2007 showed that people who ate vegetable soup felt fuller immediately after the meal.
  • Ginger has been used for centuries in terms of its amazing digestive properties. It works as a stimulant and helps energize the body to improve digestion. It makes you less hungry and is a good way to suppress your appetite.
  • Drinking two moderate cups of coffee per day can act as an appetite suppressant.
  • Almonds are high in magnesium, vitamin E and are rich in antioxidants. There was a 2006 study that showed it increased the fullness in people and helped with weight management.
  • Flax seeds are a great snack to add to foods such as yogurt or salad. And it acts as a natural appetite suppressant which can help you stay full.
  • Eggs are a great protein source that can help make you feel full. A research study has shown that eating eggs for breakfast can help make you feel full for 24 hours than if you ate a bagel with the same number of calories.
  • Less stress will help curb your cravings and hunger.

“Foods that are high in fiber and low calories such as fruits and vegetables are the best foods to eat to suppress your appetite and lose weight.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line is the best appetite suppressants food to help you lose weight are high fiber foods like fruits and vegetables. It sends a signal to your brain that your stomach is full.

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  1. Groesz LM, McCoy S, Carl J, Saslow L, Stewart J, Adler N, Laraia B, Epel E. What is eating you? Stress and the drive to eat. Appetite. 2012 Apr;58(2):717-21. doi: 10.1016/j.appet.2011.11.028. Epub 2011 Dec 4. PMID: 22166677; PMCID: PMC3740553.
  2. Mansour MS, Ni YM, Roberts AL, Kelleman M, Roychoudhury A, St-Onge MP. Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: a pilot study. Metabolism. 2012 Oct;61(10):1347-52. doi: 10.1016/j.metabol.2012.03.016. Epub 2012 Apr 24. PMID: 22538118; PMCID: PMC3408800.
  3. Clark MJ, Slavin JL. The effect of fiber on satiety and food intake: a systematic review. J Am Coll Nutr. 2013;32(3):200-11. doi: 10.1080/07315724.2013.791194. PMID: 23885994.
  4. Flood JE, Rolls BJ. Soup preloads in a variety of forms reduce meal energy intake. Appetite. 2007 Nov;49(3):626-34. doi: 10.1016/j.appet.2007.04.002. Epub 2007 Apr 14. PMID: 17574705; PMCID: PMC2128765.
  5. Vij VA, Joshi AS. Effect of excessive water intake on body weight, body mass index, body fat, and appetite of overweight female participants. J Nat Sci Biol Med. 2014 Jul;5(2):340-4. doi: 10.4103/0976-9668.136180. PMID: 25097411; PMCID: PMC4121911.
  6. Corney RA, Sunderland C, James LJ. Immediate pre-meal water ingestion decreases voluntary food intake in lean young males. Eur J Nutr. 2016 Mar;55(2):815-819. doi: 10.1007/s00394-015-0903-4. Epub 2015 Apr 18. PMID: 25893719.
  7. O’Reilly GA, Cook L, Spruijt-Metz D, Black DS. Mindfulness-based interventions for obesity-related eating behaviours: a literature review. Obes Rev. 2014 Jun;15(6):453-61. doi: 10.1111/obr.12156. Epub 2014 Mar 18. PMID: 24636206; PMCID: PMC4046117.

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