10 Natural Appetite Suppressants That Actually Work

If you’re trying to eat healthier, manage your weight, or simply stop snacking out of boredom, learning how to control your appetite naturally can make a big difference. Instead of turning to over-the-counter pills, nature offers several safe and effective appetite suppressants that help reduce cravings and keep you feeling satisfied longer.Here are 10 of the best natural appetite suppressants backed by research and nutrition experts.

Water

Often, what feels like hunger is actually dehydration. Drinking a glass of water before meals can help you feel full and avoid overeating.

Tip: Try sipping water throughout the day and aim for 8+ cups daily.

Protein-Rich Foods

Protein keeps you fuller longer by reducing the hunger hormone ghrelin. It also helps build lean muscle and balance blood sugar.

Good sources: Eggs, Greek yogurt, chicken, tofu, lentils, and protein smoothies.

Fiber

Fiber expands in your stomach, slows digestion, and promotes a lasting feeling of fullness.

Great options: Chia seeds, flaxseeds, oats, berries, beans, and veggies.

Green Tea

Green tea contains catechins and a small amount of caffeine, both of which may suppress appetite and boost metabolism.

Bonus: It’s also a powerful antioxidant and supports digestion.

Coffee

Caffeine can temporarily reduce appetite and increase energy expenditure, making you less likely to snack between meals.

Tip: Keep it to 1–2 cups per day, and skip the sugary creamers.

Healthy Fats

Fat takes longer to digest, which helps curb hunger. Choosing the right types of fat can make meals more satisfying.

Healthy fats: Avocados, nuts, seeds, olive oil, and fatty fish.

Spices Like Cayenne Pepper & Ginger

Cayenne pepper contains capsaicin, which may reduce hunger and help burn more calories. Ginger also helps with digestion and curbing appetite.

Tip: Add them to teas, soups, or smoothies for a spicy health boost.

Apple Cider Vinegar (ACV)

A tablespoon of ACV diluted in water before meals can stabilize blood sugar and promote a sense of fullness.

Note: Always dilute to protect your teeth and stomach lining.

Dark Chocolate

Dark chocolate (70% cacao or higher) contains healthy fats and compounds that can reduce sweet cravings and suppress appetite.

Tip: Enjoy a square or two as a healthy dessert alternative.

Herbal Teas

Many herbal teas have calming properties that help reduce emotional eating and soothe digestion.

Try: Peppermint, hibiscus, licorice root, or fennel tea.

Mindful Eating

Sometimes, the best appetite suppressant is simply tuning in to your body. Eat slowly, chew thoroughly, and pause between bites. Mindfulness helps you recognize true hunger vs. emotional cravings.