12 Natural Appetite Suppressants

Eating a well balanced diet and food moderation are critical for a healthy lifestyle. Whether we tend to munch in between meals for emotional reasons or simply feel the need to grab a snack due to hunger, what we eat – rather than food avoidance – can be used as strategies to support both weight loss and wellness.

Choosing foods that are naturally appetite suppressants can attenuate erratic eating, uncontrollable cravings, hunger pangs, mood swings and fluctuations in energy levels. Eating foods that are nutrient rich and dense can promote better health and energy stability. Although the market is saturated with hunger reducing supplements, there are plenty of natural food choices that offer nutrition, satiety, taste and versatility with safe and effective results.

1. Water
Drinking water is not only a critical necessity for the body but it helps in taming appetite. It has been shown that people who drink a glass or two of water before meals consume less calories than those who don’t.

2. Nuts
Nuts contain appetite reducing fiber and they are rich in healthy fats, which digest slower than carbohydrates and keep the stomach feeling fuller longer. A handful of almonds is a great source of antioxidants, magnesium and vitamin E.

3. Avocados
Avocados are rich in healthy monounsaturated fats helping feeling full. Their versatility makes them easier to include in any meal, by adding them to sandwiches, dips, salads and smoothies.

4. Eggs
Eating eggs can help control hunger up to 24 hours, compared to the alternative of bagel. Including eggs for breakfast can eliminate the call for snacks throughout the day while making you feel satisfied due its rich nutrients.

5. Seeds
There are many types of seeds that offer healthy satiation. Packed with essential fatty acids and soluble fiber, flax seeds can provide a powerful fuel to the body. They are easy to incorporate into cereals, salads, smoothies, yogurt, pastas, and omelettes. Chia seeds are also dense in fiber, omega-3 fatty acids and protein and some claim that their mucilage results in feeling fullness in the stomach.

6. Apples
Apples, like other fruits with water content, offer a great snack option to curb appetite. They contain pectin which control sugar spikes. They also offer benefits in glucose regulation and feeling energized.

7. Green Tea
Simply drinking tea can generate a fuller feeling; however, green tea in particular helps regulate the appetite hormone. By regulating blood sugar levels in the body, it also stabilizes hunger.

8. Leafy Greens
Besides being extremely nutritious, these are known to provide high water content that can help with both feeing full and reduce cravings for sugar.

9. Beans
Beans are low in calories and offer high protein and fiber. Chic peas and edamame are great choices in minimizing calorie intake while providing satiety.

10. Salmon
Rich in omega-3, salmon helps to regulate leptin, the hormone known to suppress hunger. Studies have suggested that eating omega-3 may help reduce the reward associated with food.

11. Spices
Spices, such as cayenne, cinnamon, ginger, turmeric and black pepper, may help regulate metabolism, suppress appetite, normalize glucose levels and reduce cravings for sweets.

12. Oatmeal
Considering the low glycemic index of oatmeal, it can actually help defer hunger due to the slow digestion process of this carbohydrate. To optimize the benefits, use steel cut oats and add cinnamon or ground flax seeds.