Are There Foods That Suppress Appetite?
There are various natural methods to suppress or reduce appetite in a healthy and risk-free manner, such as consuming nutrient-rich, low-calorie foods that help reduce feelings of hunger and burn more calories than consumed.
However, it’s important to note that significantly limiting food intake can lead to relapse and overeating. Therefore, it is advisable to consume appropriate amounts of healthy foods that help mitigate hunger and cravings throughout the day. Some foods that help suppress appetite include:
Protein and Healthy Fat-Rich Foods
Different foods can cause feelings of fullness to varying degrees. Protein-rich foods and some sources of healthy fats can help maintain a sensation of fullness longer compared to carbohydrates. It’s recommended to consume proteins and healthy fats as substitutes for simple carbohydrate sources to help manage appetite. The dietary guidelines for Americans suggest the following protein sources: lean meats, eggs, fish, poultry, beans, peas, and soy products, as well as obtaining healthy fats from natural sources like nuts, seeds, avocados, and olive oil.
Fiber-Rich Foods
Consuming high-fiber sources leads to a greater sensation of fullness. A review published in Nutrition Reviews in 2001 indicated that consuming an additional 14 grams of fiber daily for more than two days was associated with a 10% reduction in caloric intake and a weight loss of 1.9 kilograms over 3.8 months. This effect may occur due to fiber’s abilities to slow gastric emptying, affect hormone secretion that enhances feelings of fullness, and ferment in the intestines, producing short-chain fatty acids believed to promote satiety. However, recent reviews haven’t shown significant effects for all high-fiber foods, possibly due to variations in fiber types studied. It was observed that more viscous fibers, like pectins and beta-glucans, tend to enhance feelings of satiety more than less viscous fibers.
It’s worth mentioning that the negative effects related to high-fiber diets are minimal, as fiber-rich foods often contain beneficial nutrients, including vitamins, minerals, and antioxidants. Thus, choosing a diet that includes sufficient fiber sources like fruits, vegetables, legumes, nuts, and seeds can enhance overall health in the long term.
Dark Chocolate
A study published in Nutrition & Diabetes in 2011 involving 16 healthy men showed that dark chocolate contributed to increased feelings of fullness while reducing cravings for sweet foods and overall calorie intake compared to milk chocolate. However, moderation is crucial as it is calorie-dense.
Legumes
Legumes are low in calories and rich in nutrients and may contribute to increased feelings of fullness, potentially facilitating reduced food intake and improving weight management. A review published in the Journal of Functional Foods in 2017 showed mixed results regarding legumes’ impact on satiety and food consumption, indicating that while legumes increased the sensation of fullness, they didn’t necessarily affect the quantity of food consumed. Other studies noted an association between legume consumption and lower weight and reduced obesity risk. Examples of legumes include cooked white beans, red beans, kidney beans, lentils, chickpeas, peas, and mung beans.
Cayenne Pepper
A meta-analysis published in Chemical Senses in 2012 indicated that capsaicin compounds in cayenne pepper and capsiate in sweet peppers might help reduce hunger, though the studies were small and inconclusive. Additionally, this effect tends to diminish in habitual consumers.
Ginger
A study published in Metabolism in 2012 reported that ginger consumption helped reduce hunger, but further research is needed to confirm these results.
Honey
Honey may help inhibit the hunger hormone ghrelin, which might aid in prolonging feelings of fullness, thus honey is recommended as a substitute for white sugar.
Drinks That Help Reduce Appetite
Below are some beverages that may help suppress appetite:
Water
Drinking water can help reduce hunger before meals and increase fullness after meals, contributing to weight loss. A study published in the European Journal of Nutrition in 2016 found that consuming 568 milliliters of water, roughly 2.4 cups, immediately before a meal decreased caloric intake among young participants who were not obese. Therefore, this strategy may be effective in reducing food quantities consumed and assisting in weight management. It’s also noted that drinking soup at the beginning of a meal can have similar effects.
Coffee
Coffee has many health benefits, including appetite suppression. A study published in the Journal of the American College of Nutrition in 2012 with 11 men indicated that decaffeinated coffee significantly reduced hunger and increased levels of the satiety hormone peptide YY (PYY), produced in the digestive tract in response to food intake. This hormone enhances feelings of fullness, and the effects of decaffeinated coffee can last up to three hours. However, more studies are needed to clarify how coffee affects appetite.
Herbs That Help Reduce Appetite
Some herbs may play a role in reducing appetite. Here are a few:
Fenugreek
Fenugreek seeds are composed of 45% fiber, primarily insoluble fiber, along with water-soluble fiber, such as galactomannan. A study published in Clinical Nutrition Research in 2015 found that drinking fenugreek tea significantly reduced appetite among overweight women participants. This effect might be attributed to its ability to slow gastric emptying and delay the absorption of carbohydrates and fats, improving blood sugar control.
Mate
A study published in Nutrients in 2017, involving 12 healthy women, indicated that combining mate consumption with prolonged exercise aimed at fat loss increased fat burning and feelings of fullness while improving mood.
Green Tea
A study published in Appetite in 2012 indicated that beverages containing caffeine, fiber, and catechins found in green tea reduced hunger and increased feelings of fullness. This condition was associated with a decreased amount of calories consumed in the subsequent meal.
It’s crucial to consult a doctor before using herbs due to potential side effects or drug interactions.
Is It Safe to Use Appetite-Suppressing Medications?
Many people may resort to using appetite-suppressing pills, but their effectiveness in appetite reduction is not significant, and they may cause side effects such as dizziness, insomnia, anxiety, and gastrointestinal issues. It’s important to note that these products have not been classified by the FDA as medications, meaning they do not undergo review and approval before being marketed. Thus, no appetite suppressant has been FDA approved.
Tips to Help Suppress Appetite
Hunger is not the only reason for strong food cravings. If you are confident you are consuming adequate amounts of food for your metabolic processes yet continue to feel hungry, certain tips can help suppress appetite, including:
Don’t Skip Meals
It is recommended to have three main meals daily, along with one snack, ensuring meals are spaced throughout the day and that no more than four hours pass without eating to maintain stable hunger hormones and blood sugar levels.
Get Enough Sleep
Leptin and ghrelin hormones help regulate appetite, and both are directly influenced by daily sleep hours. Getting seven hours of sleep per night helps these hormones function correctly, which in turn facilitates appetite suppression.
Choose Solid Foods Over Liquids
Consuming calories through solid foods rather than beverages can help consume fewer calories without feeling hungry.
Use Smaller Plates
Eating from smaller plates can help consume less food without being aware of it or feeling deprived.
Exercise
Regular physical activity may help inhibit brain regions linked to strong food cravings, potentially leading to reduced desire to eat.
Think Before Snacking
Emotional feelings such as stress or boredom can induce hunger. It is advisable to think carefully before snacking when feeling hungry; if less than 3-4 hours have passed since the last meal, the feeling may not be genuine hunger but rather psychological.
Distract Yourself
If sure that feelings of hunger are not due to food deficiency, find ways to divert attention from eating.
