If you’re trying to lose weight, you know that one of the key things you need to do is cut down on your calorie intake. But that’s easier said than done when you’re constantly fighting hunger pangs. Fortunately, there are a few natural appetite suppressants that can help you control your cravings and consume fewer calories throughout the day.

1. Fiber-rich foods

One of the best ways to fight hunger is to eat more fiber-rich foods. Fiber is a type of carbohydrate that the body can’t digest, so it helps fill you up without adding any calories. Good sources of fiber include beans, lentils, dark leafy greens, and fruits like berries and apples.

2. Protein-rich foods

Like fiber, protein is another nutrient that can help keep you feeling fuller for longer. In fact, research has shown that people who eat a high-protein diet tend to have an easier time losing weight and keeping it off. Good sources of protein include lean meats, fish, eggs, dairy products, legumes, and nuts.

3. water

Sometimes when we feel hungry, we’re actually just thirsty. So next time you’re starting to reach for a snack, try drinking a glass of water first and see if that takes care of your craving. If you find yourself still snacking after drinking water, then you know it was truly hunger that you were feeling and not just thirst masquerading as hunger.

4. herbs and spices

Certain herbs and spices have been shown to help reduce appetite and promote fullness. For example, ginger has been shown to help relieve nausea and upset stomach while it is also the best natural appetite suppressant. Other appetite-suppressing herbs and spices include cinnamon, mustard seed, black pepper, and cloves.

5. Garcinia Cambogia 

Garcinia cambogia is a small, green fruit that is native to Indonesia. The active ingredient in Garcinia cambogia is hydroxycitric acid (HCA), which has been shown to be an effective appetite suppressant. 

HCA works by inhibiting the production of ATP, a molecule that signals your brain that you are hungry. In one study, participants who took Garcinia cambogia extract lost more weight than those who did not take the supplement.

6. Green Tea 

Green tea is rich in antioxidants and has numerous health benefits. One of these benefits is suppressing your appetite. Green tea contains caffeine and EGCG, both of which have been shown to boost metabolism and promote fat burning. In one study, participants who took green tea extract lost more weight than those who did not take the supplement.


Are you struggling with controlling your appetite? If so, there are a few natural options that may be able to help. Fiber-rich foods like beans and lentils can help fill you up without adding any calories while protein-rich foods like lean meats and fish can help keep you feeling fuller for longer periods of time. 

Additionally, water may be able to quench your thirst before it turns into hunger pangs while certain herbs and spices like ginger or cinnamon can also act as natural appetite suppressants. Give some of these options a try next time you’re looking for ways to control your cravings!