8 of the best natural appetite suppressants

The prevalence of overweight and obese individuals continues to have a huge impact on the health of our population. Being overweight is associated with an increased risk of diabetes, heart disease, and other physical ailments. This leads us to always be on the lookout for products and methods that may help in the weight loss journey or healthy weight control. 

The premise behind most successful diet plans includes lower caloric intake and increased energy expenditure. However, consuming fewer calories can leave people feeling hungry and unsatisfied, making it hard to stay on track with a long-term diet plan. Fortunately, food choices and natural supplements can accompany a balanced diet and increase your success.

Best natural appetite suppressants

There are many natural products that claim to help control the appetite. Some are dietary supplements available in various forms on the commercial market. Others are types of food and beverages. Although the data to support claims of effectiveness is mixed at best, we’ll discuss eight of the best options. Nonetheless, you should consult your healthcare provider to decide what is best for you.

1. Green tea extract (Camellia sinensis)

Green tea extract has been used for various health benefits since the 17th century. Today, it is most commonly used in Asia, Europe, and the United States. Researchers believe green tea contains catechins, which are thought to have many benefits, including appetite suppression and the suppression of blood glucose during food intake. For this reason, green tea is thought to have a beneficial effect on obesity and diabetes. 

Additionally, a double-blind, placebo-controlled study showed that drinks containing green tea, caffeine, and calcium can increase the body’s energy expenditure by 5% daily, which can help people lose weight.  

One challenge with green tea products is that there are many different harvesting and manufacturing methods, and it is difficult to know the true catechin content and isolate that effect from other ingredients. Green tea is available from multiple manufacturers, and it is important to take note of all ingredients in a given formulation before consuming it in order to avoid negative side effects.  

Most adverse effects of green tea formulations are due to the caffeine content, as caffeine can cause gastrointestinal discomfort. Pregnant or breastfeeding mothers should limit their green tea consumption. Consult your doctor or pharmacist if you have liver or kidney disease before consuming green tea regularly.  

2. Capsaicin (Capsicum annuum)

Capsaicin is the major active compound derived from the chili pepper. The chili pepper is used consistently as a flavoring in spicy food and is sometimes used to color or preserve food as well. Capsaicin has been shown to be beneficial in conditions of pain and inflammation, and you’ll find it in many over-the-counter muscle rubs. Capsaicin has been shown to be an effective appetite suppressant as well. 

Studies have shown that a breakfast containing capsaicin leads to decreased fat and protein intake at lunch. Data also shows an increased energy expenditure of the body while ingesting capsaicin. 

In stores, capsaicin supplements can be found with other vitamins and supplements, but you may have to look for them under the names capsicum, cayenne, or cayenne pepper. 

You should not take a capsaicin supplement if you have a history of stomach ulcers. These supplements can cause gastrointestinal irritation. 

3. Glucomannan

Glucomannan is a water-soluble fiber and dietary supplement derived from the konjac root that is thought to be an effective appetite suppressant by some. It is available in capsule form and found in the vitamin and supplement section. Glucomannan may act as an appetite suppressant when taken approximately one hour prior to each meal. Fiber, like glucomannan, is thought to expand in the stomach and increase the feeling of satiety, or fullness. 

Glucomannan has very few adverse events associated with its use, but data suggests that it may not cause a significant positive change to body weight or the feeling of fullness overall. Speak to your doctor or pharmacist for additional information before taking a glucomannan supplement, as there may be more appropriate options for you.  

4. Psyllium husk

Psyllium husk is a dietary fiber most commonly known by the brand name Metamucil. Like other fibers, it expands in the stomach and can increase the feeling of fullness while helping control blood sugar spikes. It is available commercially in many forms, including powder, capsules, and wafers. Studies have shown a decreased desire to eat and increased fullness upon consumption when psyllium products are taken prior to breakfast and lunch. 

Psyllium products can cause constipation if you don’t consume enough water throughout the day. However, fiber products with adequate fluid intake can be healthy for the bowels and make bowel movements more regular.

5. Flaxseed (linum usitatissimum)

Flaxseed is a plant-based food that is a good source of protein, fiber, and omega-3 fatty acids. Its role in appetite suppression is thought to be derived mostly from its fiber content. The results of studies evaluating the ability of flaxseed to help control appetite have been mixed, but data suggests that it can be helpful in controlling hunger. 

Adding flaxseed to your diet can cause an increase in bowel movements each day, but it can also cause stomach discomfort and symptoms, including bloating, gas, and nausea. These side effects increase with increased consumption of flaxseed. Flaxseed is available in oral capsule form as well as a loose, ground form in the health foods section of most stores. You may find it under the name “linaza” in some stores.

6. Water

Healthy water intake has long been recommended as a core part of any weight control plan. Adequate hydration is important to any human body but may play an especially important role in weight loss and appetite suppression in someone who is overweight. One study shows that drinking an excess of 1.5 liters of water per day leads to clinically significant appetite suppression. Water takes up space in the stomach, leading to increased satiety—especially before a meal. 

High water content in the body has the added benefit of increased internal energy expenditure, which can lead to weight loss as well. 

However, drinking too much water can raise blood pressure or cause temporary belly distension. Typical intake recommendations range from 64 to 96 ounces daily. Check with your healthcare professional if you want to increase your intake beyond these recommendations.

7. Protein-rich foods

High-protein meals have been linked to a decrease in after-meal hunger and an increased feeling of fullness and satisfaction after a meal. It is thought this effect is linked to an alteration in levels of hormones responsible for appetite regulation. Data from one study in overweight men shows that diets of at least 30% protein (approximately 140 grams of protein daily) reduced overall hunger and increased feelings of satiety compared to a diet of only 10% protein. 

It is important to note that high protein diets, sometimes known as ketogenic diets, can lead to gastrointestinal discomfort and constipation, especially without adequate hydration. People with a history of kidney disease should speak with their prescriber before beginning a high-protein diet, as there is a higher risk of adverse events.

8. Fiber-rich foods

Eating a diet of high-fiber foods can lead to weight loss and make you feel full after meals. High-fiber foods include fresh fruit, like apples, and fiber-rich foods, such as oatmeal. One cup of oatmeal is a great source of fiber and contains about 4 grams of fiber.

Like fiber supplements, high-fiber foods can increase bowel movements and should be consumed with adequate amounts of water. The U.S. Department of Agriculture recommends eating 28 grams of fiber per day if you follow a 2,000-calorie diet. If you do not currently consume enough fiber, you should build up consumption slowly over time to avoid gastrointestinal discomfort. 

Other natural appetite suppressants

You may have heard of other appetite suppressant supplement products on the market. We didn’t highlight these in detail due to a lack of overall clinical studies and data to support their effectiveness, but you may still see them on the shelves. Examples include garcinia cambogia, yerba mate, gymnema sylvestre, caralluma fimbriata, and saffron extract. Since the U.S. Food and Drug Administration lacks the authority to review dietary supplements for safety and effectiveness, and some may have adverse drug interactions, you should always consult your healthcare provider before taking appetite suppressant supplements.

Are natural appetite suppressants safe?

A healthy diet and approach to appetite suppression or weight loss will encompass many approaches, including controlled calorie intake, consumption of healthy fats, and overall mindful eating. Most natural appetite suppressants are generally safe and have relatively tolerable side effects. However, not every supplement or method is safe for everyone. You should work closely with your healthcare provider through any efforts to suppress appetite and lose weight. 

Product selection should take into consideration all medical conditions and other drugs or supplements you may be taking. The manufacturing and production of natural supplements does not have the same oversight and quality controls as the prescription drug market. Ask your pharmacist for recommendations on quality products that are safe for you.