Top 13 Natural Appetite Suppressants

by John Staughton (BASc, BFA) last updated -

Using an appetite suppressant, whether in your diet or in the form of a supplement, may help you cut down on calorie intake and lose weight.

What is an Appetite Suppressant?

An appetite suppressant is anything that reduces your sensation of hunger in the body. This could be achieved by eating high-fiber foods that make you feel full, and thus less likely to snack between meals or overeat. Appetite suppressants also come in more concentrated, targeted forms, such as supplements that may suppress certain hormones in the body that induce hunger (e.g., ghrelin). Some supplements may do the opposite and stimulate the release of leptin, the satiety hormone. [1]

While appetite suppressants, both dietary and supplementary, are known to serve their purpose, there is some skepticism about the long-term efficacy of such an approach. For example, after one stops using appetite suppressants, they may return to bad habits once the hunger pangs return. Using these hunger-curbing strategies should help you establish a healthier approach to eating that can be extended into the future if you want the best results.

A despondent looking man staring down at a plate of food placed alongside a glass of water in front of him

Are appetite suppressants good for you? Photo Credit: Shutterstock

Natural Appetite Suppressant

For those who don’t want to take chemical or hormonal appetite suppressants, some of the best natural options include green tea extract, almonds, spicy foods, coffee, ginger, saffron extract, and high-fiber foods, among others.

Green Tea Extract

The catechins in green tea extract are able to slow the elevation of blood sugar in the body, thus slowing insulin release and curbing hunger. [2]

Grapefruit Essential Oil

The extracts from this fruit will not only boost the metabolism but also prevent water retention and bloating in the body, which can further aid in weight loss. [3]


These nuts are high in fiber and healthy fats, but can also help to increase satiety by stimulating the release of leptin in the body.


One of the most well-known suppressants, caffeine is able to prevent the normal burst of hunger that people have after a long night without food. [4]


There is some debate of whether ginger can stimulate or suppress the appetite, but different people report very different effects.

Spicy Foods

There is evidence that spicy foods are able to keep you feeling full for longer, while also increasing the metabolism, which can further help with weight loss.

High-Fiber Foods

When food is high in fiber, it makes you feel full and less likely to reach for snacks between meals. It also helps to stimulate digestion for normal bowel movements. [5]

Saffron Extract

This extract can help to regulate your hormonal levels, including serotonin, which will make you less hungry and experience a longer-lasting feeling of satiety between meals. [6]


These fruits are high in fiber and make you feel full, but are also linked to controlling the release of glucose into the body, further delaying the release of hunger hormones.

Dark Chocolate

By speeding the metabolism and suppressing blood sugar, some studies have found dark chocolate (not milk chocolate) to be an effective means of curbing hunger. [7]

Vegetable Juice

This extremely nutrient-dense and high-fiber beverage category can keep you feeling full for half the day, despite being relatively low in calories. [8]


The healthy fats found in salmon help to suppress the appetite, along with the protein, which is metabolized slower, thus leaving you to feel fuller for longer. [9]


Drinking 8-10 glasses of water per day will keep you hydrated and feeling great, but will also keep your hunger in check.

Side Effects

Using appetite suppressants to curb your hunger and lose weight should be seen as a temporary strategy, but depriving yourself of calories regularly will increase your risk of the following:

  • Nutrient deficiencies
  • Fatigue
  • Muscle loss
  • Slower metabolism
  • Cognitive problems

Use these suppressants responsibly, and always discuss decisions like this with your doctor. Using chemical, rather than natural, suppressants can also come with a long list of potential side effects, ranging from sleeplessness and stomach upset to chest pains and heart arrhythmias. [10] Protection Status
About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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