If your hunger is out of control or you feel like you’re never full after eating a meal, you might want to consider your overall diet to make sure you’re getting in all the important nutrients. If you’ve already done that, it may be a good idea to see your doctor to find out if something is going on with your health. But if you’re looking for a basic solution to help see you through the time between your afternoon snack and dinner, a natural appetite suppressant may help.

Since food is ultimately fuel, make sure you’re still getting plenty of quality eats to take care of all of your nutrient needs. ‘We always encourage patients to eat plenty of protein and high-fibre foods, because they make you feel fuller for longer,’ says Mir Ali, MD, a bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California.

If your diet is already packed with protein and fibre and you’re still struggling with hunger pangs, it may be worth adding a natural appetite suppressant or two into the mix. So, do they work and are they even safe? Dr. Ali and two dieticians break it down.

Meet the experts: Mir Ali, MD, is a bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California. Scott Keatley, RD, is a dietician and the co-owner of Keatley Medical Nutrition Therapy. Keri Gans, RD, is a dietician and the author of The Small Change Diet.

What is an appetite suppressant?

On a basic level, an appetite suppressant is anything that impacts your desire to eat, says dietician Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy. ‘It can either directly affect the signals in your brain related to hunger or work by making you feel fuller for longer, helping you eat less between meals,’ he says.

Appetite suppressants can impact several systems in your body, Keatley says. ‘Some may alter hunger hormones like ghrelin, which signals hunger; leptin, which signals fullness; or glucagon-like peptide-1 (GLP-1), which is involved in regulating appetite and slowing gastric emptying,’ he says.

Caffeine—commonly found in coffee, green tea, and yerba mate—can also act as an appetite suppressant by stimulating the central nervous system and boosting metabolism, Keatly says. Meanwhile, other suppressants may influence the rate at which your body digests food. Your protein and fibre intake can also play a role in how hungry you end up feeling after you eat. Aiming for 25 to 30 grams of protein per meal and 25 to 30 grams of fibre per meal can help you stay full and satiated, experts tell Women’s Health.

All of that said, there’s not a ton of robust evidence to support the use of using a natural appetite suppressant to effectively curb your hunger, especially over time.

Are appetite suppressants safe?

‘Natural suppressants are generally considered safe, but if you’re on any medications, you should discuss with your doctor first, especially if you’re choosing herbs or supplements,’ says dietician Keri Gans, RD, the author of The Small Change Diet.

Safety also depends on what you’re using. Everyone is different and what may work as a natural appetite suppressant for one person may not be effective for another, Keatley says. Plus, if you feel like you’re always hungry, it’s better to evaluate your diet holistically rather than jumping straight to an appetite suppressant, he says.

‘If someone is relying too much on suppressing their appetite rather than focusing on overall nutrition, it could lead to nutritional imbalances or disordered eating habits,’ Keatley says. ‘Always consider your full diet before adding supplements or other interventions.’

If you feel like you’re doing OK in the nutrition department overall and you just need something to help hold you over, these foods and drinks can help.

8 natural appetite suppressants

These foods and drinks are generally accepted as natural appetite suppressants.

Green tea

Green tea contains compounds like catechins, which may help regulate hunger and boost metabolism, Keatley says. Green tea also contains a small amount of caffeine that may temporarily help to curb your appetite.

Coffee

A lot of this boils down to the caffeine content. ‘Caffeine in coffee may help suppress appetite, but the effect is most likely short term,’ Gans says. Coffee also stimulates thermogenesis (the process of producing heat in your body), which can make you feel full, according to Keatley. Having 200 to 250 ml of coffee daily may help if you’re trying to lose weight, per a 2020 study in the International Journal of Pharmaceutical Research.

Yerba Mate

This herbal drink contains both caffeine and other compounds that can influence hunger hormones and may help you to feel fuller for longer, Keatley says.

Fenugreek

This fibre-rich herb can slow digestion and make you feel fuller longer. ‘It’s often used in supplement form to help with appetite control,’ Keatley says.

Fibre-rich foods or supplements

‘Fibre, especially soluble fibre, expands in your stomach and slows digestion, which helps keep you feeling satisfied between meals,’ Keatley says. Foods must contain at least five grams of fibre to be considered ‘high-fibre.’ Fruits, veggies, whole grains, legumes, and oats are all examples of high-fibre foods, and experts recommend about 25 to 30 grams of fibre per day. You can also add a fibre supplement to the mix if you’re having trouble getting enough in.

High-water foods

Foods with a high water content, including cucumbers, watermelon, and broth-based soups can add bulk to your stomach with minimal calories, Keatley says. ‘Staying hydrated can help keep hunger at bay,’ Gans says. In general, most produce is high in water, so opt for hydrating foods like cantaloupe, strawberries, apples, tomatoes, peaches, oranges, lettuce, peppers, and celery. Skimmed milk and yogurt also have high water content.

Protein powder

‘Protein is one of the most satiating macronutrients,’ Keatley says. ‘Protein powder can be an easy way to boost your protein intake, helping keep hunger at bay.’ When looking for a good protein powder option, consider the taste, amount of protein per serving, and how well it dissolves into your favorite drink or smoothie. You can also choose between animal and plant-based proteins. Animal-based protein products are usually derived from whey, casein, or collagen, which provide essential amino acids your body needs. On the other hand, plant-based protein powders contain soy, hemp, pea, and rice. They don’t have as many amino acids, necessarily, but they’re still great for optimal nutrition.

Lean meat or hardboiled eggs

‘These protein-rich options are highly satiating and can prevent overeating later in the day,’ Keatley says. Meat and poultry choices should ideally be lean or low-fat, like lean ground beef, pork loin, and skinless chicken breasts.

If you’ve tried all of that and you still feel like you’re always hungry, it could be time to see your primary care physician for a more personalised treatment plan, Dr. Ali says. ‘They’ll check you out and make sure there’s no underlying health issue, like undiagnosed diabetes or an overactive thyroid,’ he says. These conditions can cause you to feel hungry more often, per Cleveland Clinic.

If you don’t have an underlying health condition, Dr. Ali suggests eating more high-fibre, high-protein foods, as well as eating more frequently throughout the day. (Some experts say eating three to five meals can help for weight loss, but research is inconclusive about whether or not this is really beneficial). And, if you’re not sure how to do that, it’s worth seeing a registered dietician, if your budget allows for it. Ultimately, dealing with hunger pangs comes down to your diet. ‘You have to choose the right foods,’ he says.

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