Feeling Hungry? Try These 7 Natural Appetite Suppressants

There’s always a possibility that your fitness journey will go sideways no matter how great your diet plan is and that possibility gets even higher when you are hungry

As a former foodie, I understand that “One cannot think well, love well, sleep well if one has not dined well” but dining well doesn’t go that well if you are trying to lose some weight

The good news is, you don’t have to go through hunger pangs to lose weight

There are a number of methods you can utilize to stop yourself from feeling hungry. One such method is appetite suppressants

An appetite suppressant is a supplement or food you can consume to make yourself feel fuller. You can always count on supplements to deal with your appetite but for those of you who are looking for natural herbs, food, and plants

Here’s a list of 7 natural appetite suppressants that you can consume daily to keep your hunger at bay


Unless you are on a keto diet, Having oatmeal for breakfast is a great way to keep yourself feeling full all day long. Yes, they are high in carbs but the carbs present in oatmeal are slow digesting

Moreover, oatmeal improves appetite control by increasing the appetite-regulating hormone called cholecystokinin in your body. Making it easier for you to control your hunger.

They are also high in fiber (both soluble and insoluble)

Nutritional Facts per 100 grams

  • Calories: 68
  • Carbs: 12 gram
  • Protein: 2.4 gram
  • Total Fat: 1.4 gram

Consumption: Add a bowl of oatmeal in your diet if you can & consume it in the morning to stay fuller all day long

green tea

Green Tea Extract

Green Tea extract (a concentrated form of green tea) contains catechins and a decent amount of caffeine. To digest food and produce heat our body burns calories (Thermogenesis)

Catechins & caffeine assist in weight loss by regulating hormones that can enhance thermogenesis

Not only that, caffeine also is a great appetite suppressant

Combination of catechins particularly EGCG (epigallocatechin gallate) & caffeine will make your body more effective in burning calories while suppressing your appetite

Consumption: If you are consuming green tea extract in capsule, liquid, or powder form then the dose should not be more than 250–500 mg a day


Fenugreek is a herb often used in Indian cooking in seed or leaf form

It is rich in fiber (seed contains 45% fiber) and due to its high fiber content fenugreek is also a great appetite suppressant

The fenugreek works by delaying carb and fat absorption. As a result, you will feel fuller for a longer interval of time

The best part is fenugreek has few to no side effects

Consumption: You can consume whole seeds (start with 2 gram) or capsules (start with 0.5 gram)


An apple a day keeps the doctor away but what you don’t know is that it also keeps hunger away

Apples are low in calories and fat but are rich in fiber

This all makes them a great appetite suppressing food

Moreover, Fiber and pectin present in apples will adjust your glucose and boost your energy level. Making you feel fuller

Nutritional Facts per 100 grams

  • Calories: 52
  • Carbs: 14 gram
  • Protein: 0.3 gram
  • Total Fat: 0.2 gram

Consumption: Eating an apple before a meal will help you in reducing calories you end up eating



Avocados when consumed in moderation are enough to suppress your appetite. Oleic acid present in avocados trigger your small intestine to produce a compound called oleoylethanolamide

Oleoylethanolamide suppresses hunger

The best part is avocados are high in fiber & monounsaturated fat too, Making them weight-loss-friendly and heart-healthy

Nutritional Facts per 100 grams

  • Calories: 160
  • Carbs: 9 gram
  • Protein: 2 gram
  • Total Fat: 15 gram

Consumption: Replace some of your carbs with avocados


Cinnamon (also known as nature’s gastric band) is widely used as a spice. It stabilizes blood sugar levels and can also help you with fatigue

By lowering your blood sugar levels, cinnamon can also help you in controlling your appetite! The best part is cinnamon also enhance insulin sensitivity

Consumption: Sprinkling some cinnamon as a spice on foods eaten raw is enough to lower your appetite

dark chocolate

Dark Chocolate

Dark chocolates with 70% cocoa can help you in lowering your food craving as well as your appetite

The bitter taste of dark chocolate signals the body to lower your appetite

Moreover the stearic acid present in dark chocolate slows down digestion

The best part is you can finally eat chocolate

Consumption: Savoring a piece of dark chocolate after a meal is a great way to increase your feeling of fullness and reduce your appetite

If you are unable to control your hunger or lose weight even after consuming appetite suppressants, training, and dieting

then it’s quite clear that your body is deficient in certain micronutrients

Nutrient deficiency can affect your results in ways you may not even consider in the first place

For instance, deficiency of vitamin B12 will make you feel fatigued and weak all the time

Making it difficult for you to muster the will to train or follow your diet

In these cases, Supplementing your daily diet with vitamins and supplements can boost your performance

P.S If you enjoyed this article on natural appetite suppressants, feel free to leave a question down below in the comment section if you have any

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