Natural appetite control: Effective tips for curbing cravings

We’ve all been there — when mid-afternoon hits, and suddenly you’re reaching for the nearest snack food, wondering if your hunger is real or just boredom in disguise.

The good news? You don’t need to rely on drastic measures to keep cravings in check. Some foods are particularly effective at decreasing appetite, helping you stay on track with your calorie goals without constantly feeling hungry.

But what exactly does “natural” mean in this context? Whether it’s choosing foods that suppress your appetite, tweaking your eating habits, or understanding the science of hunger hormones, there are plenty of ways to curb your appetite without feeling deprived.

Let’s dive into the world of natural appetite suppressants, why they work, and how to seamlessly add them to your daily routine.

What is a natural appetite suppressant?

A natural appetite suppressant is anything that helps you feel full, satisfied, or less hungry without relying on artificial ingredients or dietary supplements.

These can include certain foods, beverages, or even lifestyle habits that work with your body’s natural processes to regulate your hunger and, in turn, can promote weight loss.

Unlike synthetic options, natural suppressants often come with added health benefits, like improving gut health or stabilising your blood sugar. A healthy diet that includes lean proteins, whole grains, and fibre-rich foods doesn’t just curb hunger — it sets the foundation for sustainable weight loss [1].

Many of these methods work by influencing the human body’s complex system of satiety signals and hunger hormones, such as ghrelin and leptin [2].

When you eat the right kinds of foods, you send signals to your brain that it’s ready to stop consuming. For example, whey protein has been shown to increase feelings of fullness, making it a favourite among those on high-protein diets.

Natural appetite control isn’t just about what you eat but also how you eat. Slowing down during meals can give your body time to release gut hormones that signal fullness, helping you avoid overeating and assisting in preventing weight gain.

Paired with simple tweaks like increasing your protein intake or incorporating green tea extract into your routine, natural suppressants are a sustainable way to manage your food intake and support body weight loss.

10 natural appetite suppressants

The beauty of natural appetite control is that it doesn’t rely on synthetic solutions. Instead, it works in harmony with your body by incorporating foods and habits that help reduce cravings.

By eating fewer calories and focusing on foods that curb your appetite, you’ll find it easier to stick to your weight management goals without feeling deprived.

Here’s a closer look at 10 natural appetite suppressants backed by research:

1. High-protein foods

If you’re wondering how to suppress your appetite naturally, look no further than lean proteins. Foods like chicken, eggs, and tofu aren’t just great for building muscle mass — they’re also excellent at keeping hunger at bay.

Protein takes longer to digest than carbs, which helps slow digestion and keeps you feeling full for longer. Studies show that a high-protein diet can also reduce levels of ghrelin, the hormone responsible for hunger [3].

Adding protein to your meals is a smart way to prevent overeating. Swap out snacks like chips for whey protein shakes, or make your first meal of the day a protein-packed breakfast with eggs or Greek yoghurt (which also contains healthy fats to keep you satiated).

2. High-fibre foods

If protein is the star, then fibre is the unsung hero of natural appetite control. Foods like oats, lentils, and chia seeds are rich in fibre, which absorbs water in the stomach and swells, creating a feeling of fullness [4].

Research has shown that fibre-rich foods also improve gut health, which plays a vital role in overall appetite regulation [4].

To boost your dietary fibre intake, focus on whole grains, beans, and fresh fruits like apples and berries. Not only do these foods curb hunger, but they also promote a healthy lifestyle by stabilising blood sugar levels and improving digestion.

3. Probiotics

Probiotics are your gut’s best friends. These beneficial bacteria don’t just support gut health — they may also help regulate appetite. Some studies suggest that probiotics can influence hunger hormones like leptin, which signals fullness to the brain [5].

Incorporate probiotics into your diet with foods like yoghurt, kimchi, and miso, or try a high-quality supplement.

By improving the balance of bacteria in your digestive system, probiotics can enhance appetite suppression while supporting overall health.

4. Water

Sometimes, hunger is just your body asking for hydration. Drinking water before meals has been scientifically shown to reduce food intake, as it fills up your stomach temporarily and sends satiety signals to the brain [6].

Plus, staying hydrated keeps your metabolism running smoothly, which helps with weight management.

If plain water feels too boring, add a squeeze of lemon or a splash of cucumber for flavour.

Aim to drink a glass of water before every meal — it’s one of the simplest and most effective ways to reduce appetite without changing your eating habits drastically.

5. Coffee

Your morning coffee might do more than just wake you up — it can also help curb hunger.

Coffee contains caffeine, which has been shown to act as a natural appetite suppressant by stimulating the release of hormones that promote fullness. Research suggests that moderate caffeine intake may even enhance fat burning by increasing energy expenditure [7].

Opt for black coffee or add a splash of milk for a lighter option. Avoid sugary add-ins like syrups, which can add extra calories and undo the benefits of coffee’s appetite suppression.

6. Ginger

Ginger isn’t just great for soothing an upset stomach; it’s also a powerful natural appetite reducer.

Studies suggest that ginger can influence the body’s production of hunger hormones, helping you feel fuller for longer [8]. Its ability to boost digestion and reduce inflammation makes it a fantastic addition to your diet.

Add fresh ginger to teas, smoothies, or stir-fries for a natural way to control appetite. Not only will it help curb cravings, but it’ll also add a zingy kick to your meals.

7. Dark chocolate

Here’s a treat worth savouring: dark chocolate. Unlike milk chocolate, its dark counterpart contains higher amounts of cocoa, which can help suppress appetite by reducing cravings for high-sugar foods.

Its bitter flavour also slows down eating, giving your body time to register fullness [9].

Opt for dark chocolate that’s at least 70% cocoa, and enjoy it in moderation. Pair it with nuts or fruit for a satisfying snack that won’t derail your weight loss efforts.

8. Green tea

Green tea isn’t just a relaxing beverage — it’s a multitasking health hero.

Packed with green tea extract, this drink has been shown to reduce calorie intake and increase fat burning [10]. It also contains catechins, antioxidants that support metabolism and appetite suppression [11].

Swap out sugary drinks for a few cups of green tea throughout the day. Not only will it help curb hunger, but it’ll also provide a range of health benefits, including improved digestion and stabilised blood sugar levels.

9. Fenugreek

Fenugreek, a spice often found in Indian cooking, is a hidden gem for appetite regulation. It’s rich in fibre, which slows digestion and keeps you feeling full.

Fenugreek has also been shown to stabilise blood sugar, making it a great choice for those managing their calorie intake [12].

You can find fenugreek in supplement form or add it to your meals as a spice. Either way, this natural ingredient is a valuable addition to your toolkit for natural appetite control.

10. Yerba mate

Yerba mate, a South American herbal tea, is another excellent natural appetite suppressant.

Studies suggest that it can reduce hunger while increasing energy expenditure, making it a double-win for those looking to lose weight [13]. Its caffeine content also gives you a natural energy boost, perfect for supporting physical activity.

Brew a cup of yerba mate as a mid-morning or afternoon pick-me-up. It’s a refreshing alternative to coffee that can help curb cravings while promoting a healthy weight.

Does exercise work as a natural appetite suppressant?

You’d think a good workout would leave you ravenous, but surprisingly, physical activity can act as a natural appetite suppressant. Exercise helps regulate hunger hormones like ghrelin, which makes you feel hungry, and leptin, which signals fullness [14].

So, after a sweaty session, your body might be too busy boosting energy expenditure and burning through its fat stores to focus on food.

Plus, activities like strength training help build muscle mass, which increases your metabolic rate — essentially turning you into a fat-burning machine even when you’re binge-watching your favourite show.

Incorporating exercise into your routine isn’t just about the calories burned; it’s also a fantastic way to stabilise blood sugar levels, curb those cravings for sugary drinks, and improve your overall health. But let’s be real — exercise alone isn’t a silver bullet for weight control.

And, with so many diet and appetite suppressant pills and other fads on the market, it can be hard to make an informed decision when it comes to navigating weight loss. Seeking advice from a trusted healthcare provider and gaining access to prescription medications is sure to see you the results you've been working hard for.

This is where you might like to consider Juniper's Weight Reset Programme.

You can kickstart your weight loss journey with Wegovy or Mounjaro, two groundbreaking weight loss medications that mimic the GLP-1 and GIP hormones, respectively, to help control cravings, delay stomach emptying, and keep you feeling fuller for longer.

Plus, we have a team of expert dietitians and health coaches you can consult with to help you work through any challenges you're experiencing during your weight management journey. This holistic approach sets you up for sustained weight loss, rather than a quick-fix solution.

Ready to give it a go? Your journey to a healthier you starts here.