The Best 21 Natural Appetite Suppressants That Keep You Feeling Full

Plagued by hunger when trying to lose weight? Hunger pangs and cravings can be your worst enemies. If you find yourself mindlessly snacking, it’s time to do something about it.

Portion control is essential to fat loss. However, if you have a big appetite, you might find it hard to control portions.

Certain foods, such as whey protein, flax seed, and dark chocolate, have appetite suppressing properties and can fill you up quickly. Adding these foods to your diet will help you control hunger and cravings, so you’ll end up eating less.


The antioxidants in coffee beans fight free radicals and help eliminate toxins. As long as you don’t exceed two cups a day, there’s nothing to worry about.

Research shows that drinking moderate amounts of coffee can increase metabolism and reduce hunger pangs. Just make sure you keep the sugar and cream to a minimum!


Loaded with fiber and healthy fats, almonds will keep you full longer. These nuts promote weight loss and suppress your appetite. Replace your everyday snacks with almonds to shed pounds and get rid of hunger.


Ginger root has been used since ancient times for its amazing health benefits. This plant improves digestion, reduces bloating, and speeds up metabolism. It also boosts your energy and has appetite suppressing properties. You can add ginger to smoothies, stews, meat dishes, and desserts.

Cayenne Pepper

Get spicy! Cayenne pepper is famous for its metabolism boosting effects. Just half a teaspoon can increase metabolic rate, causing your body to burn an extra 10 calories at rest. Studies have shown that people who add cayenne pepper to their meals eat less throughout the day. Start using this spice and you’ll lose up to four pounds in one month without even trying!


Avocado is a great source of heart-healthy monounsaturated fat and dietary fiber. This fruit suppresses appetite and promotes cardiovascular health. The fats in avocado send signals to your brain that you’re done eating, which helps decrease hunger.
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These delicious fruit contains pectin and soluble fiber, which increase fullness. They also raise your energy and help stabilize blood sugar levels. Since apples require a lot of chewing, you’ll feel full and satisfied quickly. Not to mention how great they taste!


Research indicates that dieters who eat an egg or two for breakfast feel fuller throughout the day than those eating a bagel with the same calorie content. They also take in 330 fewer calories over 24 hours than the bagel-eaters. That’s because eggs are high in protein, which helps suppress your appetite.


Water should be a dieter’s best friend. Drinking an extra glass or two of water a day will curb your appetite and help with weight management. A study conducted in 2010 has shown that people who drank two glasses of water before a meal ate up to 90 fewer calories than those who didn’t.

Sweet Potatoes

Sweet potatoes are high in vitamin A, vitamin C, magnesium, zinc, fiber, and complex carbs. They also contain a starch that resists digestive enzymes and stays in your stomach longer, suppressing your appetite.

Vegetable Soup

Vegetable soup fills you up quickly and provides your body with vital nutrients. When hunger strikes, eat soup! It’s the best way to ward off hunger and thirst without having to worry about weight gain.

Dark Chocolate

Next time you’re craving sugar, have a piece of chocolate. Opt for dark varieties with at least 70 percent cocoa. Dark chocolate has a delicious bitter taste that curbs hunger and cravings.

It also contains stearic acid, a natural compound that helps slow digestion, making you feel full longer.


Have you noticed that sushi leaves you full quickly even if you only eat a few pieces? That’s because it contains wasabi, a plant with appetite suppressing properties. Wasabi boasts a spicy taste and has powerful anti-inflammatory effects. It’s a natural cure that aids in weight loss and supports digestion.

Green Tea

Loaded with antioxidants, green tea reduces the damaging effects of free radicals and helps detox your body. This beverage is an excellent alternative to coffee.

It’s also a good source of catechins, which inhibit glucose absorption into fat cells, slow the rise of blood sugar, and improve insulin sensitivity. This leads to fat loss and better weight management. When your blood sugar is stable, you no longer feel hungry.


Despite is high carb content, oats can help you lose weight and curb hunger. The carbohydrates in oatmeal are slowly digested, which keeps your blood glucose levels stable. Eating oats for breakfast also helps reduce the hunger hormone ghrelin, leaving you full.

Vegetable Juice

Drinking vegetable juice is a great way to get more veggies in your diet. Researchers have also found that people who drank vegetable juice before meals ended up eating 135 fewer calories. Make your own juice at home, or buy low sodium varieties to avoid bloating and fluid retention.

Green Leafy Vegetables

Green leafy vegetables are packed wit fiber, vitamins, and minerals. They can successfully replace starches and grains in your diet, and have only a few calories. Spinach, kale, Swiss chard and other leafy greens will fill you up for hours and keep hunger at bay.


Salmon is rich in protein and omega-3 fatty acids. These healthy fats increase leptin levels in your body, which helps suppress hunger and cravings. If you don’t like salmon, eat tuna, sardines, herring, or mackerel.


Along with ginger and cloves, cinnamon is a natural fat burner that speeds up metabolism and wards off hunger. This spice regulates blood glucose levels and causes your body to burn more calories at rest. Add cinnamon to your favorite tea, cereals, oatmeal, smoothies, or diet cookies.

Hot Sauce

Hot sauce is not only delicious, but also curbs hunger and increases metabolism. Its spicy flavor keeps you from overeating and leaves you full between meals. Add hot sauce on scrambled eggs, sandwiches, burgers, soup, chicken breast, or steak.

Flax Seeds

Flax seeds boast a unique mix of essential fats and dietary fiber. They also contain protein, vitamins, and minerals that support optimal health. Due to their high fiber content, flax seeds keep you full longer. Add them to yogurt, omelet, salads, pancakes, and smoothies.

Whey Protein

Whey protein is easily digestible and has appetite suppressing effects. This flavor-packed drink will keep you full, promote muscle growth, and help you recover faster after exercise. People who drink whey protein shakes between meals eat less throughout the day and have more energy.

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