Natural Appetite Suppressants: Tips To Feel Fuller, Longer

You probably already know that one of the side effects of changing your eating habits can be a tendency to feel less than fully satisfied.

Your rumbling belly is used to getting a certain number of calories throughout the day. And when you make a conscious effort to eat fewer calories, your stomach may protest. Loudly.

Natural appetite suppressants can help keep your healthy eating on track. (And keep the tummy growling to a minimum).

But safety is key. Attempting to cut calories to an extreme is never (ever, ever) a safe approach.

If you’re considering ways to suppress your appetite to avoid eating altogether or to reduce your food intake significantly, that could be a sign you’re engaging in disordered eating. Contact a healthcare provider, like a registered dietitian or mental health provider. They can help you develop a healthier relationship with food and your body.

But if you’re interested in how certain foods and a healthier lifestyle can help naturally suppress your appetite so you can safely reach a weight that is healthy for you, we’re here for that.

What is a natural appetite suppressant?

Natural appetite suppressants are the foods and healthy habits that can help you keep your stomach full in a healthy and satisfying way.

We talked with obesity medicine specialist Peminda Cabandugama, MD, about strategies to help encourage eating a healthy number of calories without feeling deprived.

1. Eat foods that fill you up

The foods you choose can make a world of difference in filling a hungry belly.

Carbs and sweet stuff wear off quickly. But lean proteins and high-fiber foods take longer to digest. So, they’ll keep you fuller longer.

Try these appetite-suppressing foods:

• Chicken.
• Turkey.
• Salmon.
• Soy.
• Beans.
• Whole grains.
• Strawberries.
• Bananas.
• Celery.

2. Drink more water

Drinking enough water is one of the all-around healthiest habits to develop. Water is essential for your well-being. Plus, it has zero calories.

“Water takes up space in your stomach. So, drinking more water can help to suppress your appetite,” Dr. Cabandugama shares.

What’s more, our bodies can trick us into thinking we’re hungry when we’re not. Because sometimes, what can seem like hunger is actually thirst.

“A lot of times we think we’re hungry, and so we eat some more,” he continues. “Since foods have water in them, we feel satiated. But it really wasn’t that we needed the calories. Water would have sufficed.”

There’s a fine line here. Water is healthy, yes. But it’s not a replacement for eating foods that will support your health with the vitamins and nutrients you need.

When you’re hungry, eat. When you’re thirsty, drink water.

3. Drink warm beverages

Drinking an ice-cold beverage may feel refreshing. And it will fill your belly. But a warm or hot drink may be even more effective.

“More research studies are still coming out on their effects, but we have seen that hot liquids can have some degree of expansion in the stomach, which may help to suppress your appetite,” Dr. Cabandugama says. “Coffee in particular may help to raise your metabolic rate, which can help you to burn calories more quickly.”

So, beverages like coffee and tea may help keep you feeling full. And if you drink them straight-up — no creamer, sugar or added flavors — you get that appetite-suppressing effect without any calories.

But take caution with going overboard on caffeine.

It’s safe for most healthy adults to get up to 400 milligrams (mg) of caffeine per day. That’s about four 8-ounce cups of coffee. During pregnancy, you want to aim for half that — 200 mg or less. Teens should limit their caffeine intake to about 100 mg a day.

4. Cut out late-night eating

Considering not just what you eat, but also when you eat, can help suppress your appetite at inappropriate times and help you reach your goals.

Intermittent fasting has a strong following among people looking to lose weight and live a healthier life. And it has its advantages.

There are lots of ways to do intermittent fasting, but Dr. Cabandugama says that one of the easiest to implement is to eat dinner earlier and not snack in the evenings.

If, for example, you eat dinner at 6 p.m. and breakfast at 7 a.m., that’s a 13-hour fast. (And you get to sleep through much of it!)

“The problem with nighttime snacking is that we go to sleep right after we eat. What you want is to have the bulk of your calories during the day when you’re exerting yourself the most,” he advises.

But, you’re wondering, how do I make it that long without eating? Won’t I be hungry?

The thing to remember, Dr. Cabandugama shares, is that mealtimes are a social construct. Just because the clock says it’s 9 p.m. (or whenever your usual snack time is), that doesn’t mean you need a snack. That’s just what your body has been conditioned to expect.

Changing your mealtime habits can take some time and effort. But you may soon realize that those snack attacks aren’t so much about being hungry. They’re simply a habit that you have the power to change.

And changing that habit will help suppress your appetite and help keep your belly from begging between meals.

5. Exercise

Exercise works in a few ways to help suppress your appetite.

For starters, exercise releases endorphins — hormones that can reduce stress and improve your mood. That can help keep you from stress eating. Exercise can also suppress your hunger hormones.

How much exercise do you need?

“The most current guidelines recommend 150 minutes a week of moderate-intensity cardio exercise,” Dr. Cabandugama notes. “That translates to a half hour of exercise five days a week. Or an hour three days a week. Or whatever breakdown works best for you.”

Additionally, aim to do some strength training at least twice a week for 15 minutes at a time.

And be sure to hydrate while exercising.

Pro tip — have a banana before your workouts to help curb your post-workout hunger.

6. Get enough sleep

Too little sleep can increase your stress levels, which, in turn, can stimulate your appetite. And to be frank, you can’t eat while you’re sleeping.

So, you could say that sleep is essentially the definition of natural appetite suppression.

Your body needs time to unwind. And getting enough sleep is important for your overall health.

Most adults need seven to nine hours of sleep per day. And that “per day” part is important. Some people can’t get a solid eight hours every night. That’s particularly true for shift workers and people with babies and young children at home.

That’s OK.

“Say you get a solid five hours of sleep per night. If you can take a two-hour nap in the middle of the day, you’re still on track for getting the sleep your body needs,” Dr. Cabandugama says.

Appetite suppressants to avoid

As you search for natural appetite suppressants, you’ll see a lot of supplements and herbal remedies that claim to keep you full, give you energy and support weight loss. That includes things like green tea extract, fenugreek, berberine and chromium.

But there are better ways to suppress your appetite naturally than taking whatever is in those bottles.

“We don’t recommend any kind of self-medicating with weight-loss or appetite-suppressing supplements,” Dr. Cabandugama warns. “There’s typically very little large, randomized control studies behind those products, and they’re not regulated in a way that makes them reliable.”

Bottom line?

A healthy diet and healthy habits can be highly effective at curbing your appetite as you work to achieve a healthy weight. And if you have questions or need support, talk with a healthcare provider, like a primary care physician, obesity specialist or registered dietitian. They can help you set realistic goals and advise you on strategies to live your healthiest life.