Whether or not you feel hungry throughout the day depends a good deal on the foods you eat. If you’re filling your body with quick-fix foods, like white bread and salty snacks, you actually end up feeling even hungrier. Luckily, there are natural appetite suppressants that help keep your cravings in check, ensuring you don’t overeat. The great thing is that these foods are healthy and safe. You don’t have to rely on a diet fad that may or may not work. The contents in these foods, such as fiber, protein and monosaturated fats keep you full by delaying the time it takes for your stomach to empty and sending signals to your brain letting it know your tummy is full.
Hunger develops from interactions between your stomach, brain, intestine, pancreas and bloodstream, so there’s actually a more complex system going on than you may think. It’s important to fill up on the good-for-you foods that not only make you feel full, but are also high in antioxidants and vitamins to get your body in tip top health.
From avocado and tofu to dark chocolate and ginger, this collection of 15 natural appetite suppressants will make you feel full and keep you from overeating.
1. Avocado
Avocado has to be one of my favourite things to eat. Sliced up on toast, in a salad, or on its own, avocados are fresh and super tasty. On top of that, they can suppress your appetite due to their high fiber content and monosaturated fat. The fats actually send signals to your brain to tell it that your stomach is full!
2. Coffee
The jury is still out on the health benefits of coffee, but one thing’s for sure, it can suppress your appetite when you drink it in moderation (with minimal milk and sugar!). The caffeine in coffee is the magical ingredient that revs up your metabolism and helps you feel full for longer.
3. Oatmeal
Oatmeal with fruit is a go-to breakfast for me, and it definitely keeps you feeling full all morning! The reason for that is fiber, which works to your benefit in a number of ways. Not only does it keep you feeling full, it also helps to keep digestive problems at bay.
4. Rye
I’ve been a huge fan of rye bread ever since I was young. Whole rye foods such as rye pasta and rye crackers supress your urge to snack even more than whole grains. When eating rye, your insulin response will be lower and you will feel fuller post-meal. Another one of my breakfast go-tos? Rye bread toasted with peanut butter.
5. Tofu
Having a Chinese background, I was introduced to tofu way before it became part of the “vegan craze” and I’ve always, always LOVED it! It’s high in genistein, which decreases your food intake and it’s rich in protein, which makes you feel full for longer. There are tons of great tofu recipes out there, so if you haven’t tried it yet, give it a chance! Our good friend Pinterest is oozing with with yummy ideas.
6. Water
Whenever I feel really hungry, but know that I’m about to eat a big meal, I chug back some water. I don’t want to ruin the meal by snacking, but good ol’ H20 staves off hunger and also helps you to not over eat when meal time comes around.
7. Nuts
Nuts are a source of “good” fat that actually delays your stomach emptying, making you feel full for longer periods of time. Nuts like almonds are also high in antioxidants, vitamin E and magnesium, making them a super healthy snack all around.
8. Apples
If you start to feel hungry throughout the day, reach for an apple. It’s the perfect snack to fill up your stomach since it’s a great source of fiber. You also won’t get a sugar crash since the sugars in apples don’t strongly effect your blood sugar levels.
9. Cayenne pepper
Spice up your food with some cayenne pepper! It stimulates your digestive system, detoxes your body, and of course, acts as an appetite suppressant and weight loss aid. It works to boost your metabolism and burn excess fat, so you’ll be taking in less calories throughout the day.
10. Dark chocolate
Everyone’s going to be happy about this one! Dark chocolate helps lower food cravings and decrease your appetite. Eat one to two pieces with at least 70 percent cocoa, so there’s not too much added sugar. The steric acid in dark chocolate helps to slow digestion so you won’t feel like snacking.
11. Matcha green tea
Drinking matcha green tea has so many benefits. It’s really high in caffeine, so helps to supress your appetite. Along with that, it’s chock full of antioxidants, helps to rev your metabolism and also cleanses your system for a healthy detox.
12. Flaxseeds
If you’re looking for a good way to get your essential fatty acids, flaxseeds are the way to go. They’re also a great way to get your fiber intake. You can sprinkle them on yogurt in the morning for a feel-good breakfast that will help you feel full throughout the first half of the day. The combination of these two foods will give you a boost of protein, along with slow-digesting fats.
13. Eggs
Eggs are high in protein, which supresses ghrelin, a hormone that stimulates your appetite. On the other hand, protein increases peptide YY and GLP-1, hormones that boost satiety. Eating an egg for breakfast can control your hunger throughout the day, making you crave and eat less.
14. Beans, lentils and chickpeas
More high-in-fiber foods, beans, lentils and chickpeas are the perfect snack to decrease your appetite and cravings. They also contain slow digesting protein and have a low glycemic index, which works to suppress carb cravings.
15. Ginger
My favourite way to eat ginger is in a stir fry, or a smoothie (or the pickled ginger you get to put on your sushi!). Ginger improves digestion and energizes your body as it works as a stimulant. It helps you feel less hungry as you go about your day.
The next time you feel hungry, don’t snack on quick fixes. Try one of these natural appetite suppressants to help you feel full! Your body (and your waistline!) will thank you in the long-run.
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