You’d genuinely love to shed a few extra pounds, but here’s the problem: you’re constantly hungry. What if you ate smarter, by choosing “magic” foods that naturally act as appetite suppressants? Here is our top 10 of the best natural and effective appetite suppressants!
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What is an “appetite suppressant”?
An appetite suppressant, also known as an anorexigen or hunger suppressant, is a substance, food, functional food or medication whose main characteristic is to speed up the feeling of fullness. Appetite suppressants are commonly used as part of dietary programmes and/or weight management, with the aim of slimming down and/or maintaining a healthy weight.
But how does an appetite suppressant work? It acts mechanically, by satisfying physical hunger. When it comes to foods, they have the ability to accelerate the onset of satiety signals — typically the sensation of a full stomach. This is why foods rich in soluble fibre are often described as effective and natural appetite suppressants. However, an appetite suppressant does not act on “psychological” hunger, meaning cravings or compulsive eating.
One final distinction worth making: there is a difference between an appetite suppressant, a “fat burner ” and a fat binder. A “fat burner” stimulates the metabolism and therefore the oxidation of fats (the effect of caffeine or capsaicin), while a fat binder captures a portion of the lipids from food. It is worth noting that some substances have multiple actions: fibre, for example, tends to act as an appetite suppressant, but also binds some of the lipids (cholesterol-lowering effect) and sugars (blood sugar-lowering effect) consumed.
What are the most effective natural appetite suppressants?
We will focus here solely on foods and plants, not the chemical molecules potentially found in certain medications. Because yes, nature is full of ingredients capable of speeding up the feeling of fullness and acting as excellent appetite suppressants. Whether consumed at mealtimes, as natural food supplements or as a snack when hunger strikes, they help keep food intake in check and, over the long term, may even help you lose a few extra pounds!
Appetite suppressant no1: the apple
Undoubtedly the best-known appetite suppressant… Who hasn’t heard the classic advice “When you’re hungry, eat an apple to curb your appetite”? The fruit is indeed very rich in pectin, a mucilaginous fibre that swells on contact with water while binding lipids and sugars in the intestine. The apple is therefore recommended for easing hunger pangs, as well as for managing blood sugar levels and cholesterol.
Appetite suppressant no2: nopal
Nopal, more commonly known as prickly pear cactus, is a small cactus that produces edible fruit. But it is the leaf (called a “paddle”, owing to its shape and firmness) that is of particular interest here — not only is it very rich in micronutrients (manganese, magnesium, vitamin C, calcium), but also in mucilages. It is therefore satiating, blood sugar-lowering and lipophilic. Nopal is consumed as a food supplement in Europe, while Mexicans eat the young paddles, known as nopalitos, in salads or sautéed.
Appetite suppressant no3: blonde psyllium
Also known as ispaghula, blonde psyllium is a pseudo-cereal consumed as a food supplement, powder or seeds. Its consumption requires drinking plenty of water, otherwise digestive blockage may occur. The reason: the seed husk is extremely rich in mucilages, which are precisely what give it its exceptional appetite-suppressing qualities. Blonde psyllium also boasts anti-cholesterol, anti-diabetes and detoxifying properties (binding toxins in the digestive tract).
Appetite suppressant no4: konjac
Another plant well known for its satiating properties. Konjac is actually a rhizome used to prepare a wide variety of foods: jelly, flour, noodles, rice substitute… Its key characteristics: it is very low in calories (10 kcal per 100 g) yet highly filling, as it contains glucomannan, a soluble fibre. This is why it is often recommended for those looking to lose weight. Two precautions to keep in mind: drink plenty of water when consuming konjac, and limit intake if you have intestinal conditions, as it stimulates transit.
Appetite suppressant no5: the banana
Here’s a fruit that puts a smile on your face — and for good reason! The banana has a reputation for being an excellent snack, thanks to its filling nature. And rightly so! It is rich in fibre, which gives its flesh a dense texture. It is also a source of vitamins, minerals and carbohydrates. If you’re looking for an energy-boosting appetite suppressant, look no further! And no, the banana — when eaten ripe, at a rate of one fruit per day — does not cause weight gain. It is perfectly digestible and its sugars are very well absorbed by the body.
Appetite suppressant no6: almonds
Nutrition professionals often recommend a handful of almonds when hunger strikes between meals. And for good reason: they are rich in healthy fats and micronutrients, as well as fibre. Eating almonds also requires slow, mindful chewing, giving the brain enough time to send a satiety signal to the body. This means that eating almonds helps keep food intake under control — not to mention that they are delicious and help curb sudden sugar cravings.
Appetite suppressant no7: fromage blanc
The high protein content of fromage blanc makes it an effective appetite-suppressing food. Proteins take a long time to digest, keeping you feeling satisfied for longer. Fromage blanc is also a good source of calcium, supporting healthy bones. When chosen low in fat, it is a great addition to your daily diet. Whether as a dessert, at breakfast or as a snack — on its own or topped with fruit — it is a true ally for a balanced figure.
Appetite suppressant no8: bran
Whether oat or wheat, bran is the outer layer of the cereal grain. It is removed to produce white flour — but that’s a mistake, because bran is genuinely beneficial: it is a proven appetite suppressant and also acts as a dietary fat binder. It is therefore well worth sprinkling bran over your meals: soups, salads, omelettes, or the fromage blanc mentioned above! Nothing better for feeling full sooner and reducing the caloric load of your meal.
Appetite suppressant no9: soup
Really? Yes, you read that right — soup is an appetite suppressant! Why? Simply because it is not only rich in fibre from the various vegetables it contains, but it is also a liquid food that tends to “fill” the stomach. By having a soup (hot or cold) at the start of each meal, you naturally tend to eat less afterwards. Low in calories and wonderfully comforting, grandma’s soup really does have it all! And if you want to make the ultimate appetite-suppressing soup, try preparing it with legumes (split peas, red lentils).
Appetite suppressant no10: the egg
Here is another protein-rich food that is highly filling and an undeniable source of goodness for the body. The egg is considered by nutritionists to be a benchmark food, thanks to its exceptional nutrient content. Moreover, the albumins in the egg white coagulate with heat, giving the cooked egg a very dense texture. Long chewing, accelerated satiety, slow digestion: as you can see, the egg is a highly effective appetite-suppressing food!
What about “appetite suppressant” food supplements?
Alongside a well-considered diet, food supplements can be a great support for managing your hunger and satiety signals. That said, choose carefully: opt for plant extracts and natural solutions. Take a close look at the ingredients list — the supplement should be made from 100% natural ingredients.
This is the case, for example, with our Appetite Suppressant Capsules:
- Garcinia Cambogia, which naturally contains hydroxycitric acid, an active compound that helps prevent the body from storing fat.
- Carob seed, recognised for its powerful satiating properties.
- Fucus seaweed, rich in soluble fibre, cholesterol-lowering phytosterols and antioxidants.
The programme is simple to follow: take 2 capsules before lunch and dinner, and let the magic happen! You’ll see for yourself: your food intake will decrease, unexpected hunger pangs will be a thing of the past, and you’ll notice your figure becoming more refined day by day!
And to complement your natural appetite suppressant programme, what could be better than our Slimming Fat-Burning Tea? It perfectly completes the action of the capsules by boosting your metabolism and helping to drain your body. Delicious, it makes the ideal drink to enjoy at the end of a meal.