You’re watching what you eat, but here’s the problem: you’re constantly hungry. Some foods, rich in fibre or protein, often come up in tips for keeping going between meals. Here is our top 10 natural appetite suppressants, to include in a varied diet!
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, some are mainly associated with the sensation of a full stomach. This is why foods rich in soluble fibre are often presented as 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” is meant to stimulate the metabolism (the effect of caffeine or capsaicin), while a fat binder is presented as holding on to a portion of the lipids from food. It is worth noting that some substances are mentioned in several of these categories, fibre being one example.
What are the best-known natural appetite suppressants?
We will focus here solely on foods and plants, not the chemical molecules potentially found in certain medications. Several natural ingredients often come up in this advice. Whether eaten at mealtimes or when you feel peckish, they have their place in a balanced diet, which remains the foundation for helping you look after your figure!
Appetite suppressant 1: 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. The apple is therefore a handy snack to tide you over between meals, as part of a balanced diet.
Appetite suppressant 2: 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. That is what earns it its place in this ranking. Nopal is consumed as a food supplement in Europe, while Mexicans eat the young paddles, known as nopalitos, in salads or sautéed.
Appetite suppressant 3: 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, hence its place in this ranking. If you have a medical condition, ask your doctor for advice before taking it. To find out more, take a look at our tips for looking after your body.
Appetite suppressant 4: konjac
Another plant often mentioned for the feeling of fullness. 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) and it contains glucomannan, a soluble fibre. That’s why it often features on the menus of people 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 is very high in fibre.
Appetite suppressant 5: the banana
Here’s a fruit that puts a smile on your face, and not only that! The banana has a reputation for being an excellent snack, easy to take with you. It is rich in fibre, which gives its flesh a dense texture. It is also a source of vitamins, minerals and carbohydrates. Eaten ripe, at a rate of one fruit per day, it easily finds its place in a varied diet.
Appetite suppressant 6: 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, which encourages you to take your time. A handful is enough, though, as they are still high in calories. Not to mention that they are delicious!
Appetite suppressant n o 7: quark
Quark is rich in protein, and many people enjoy feeling satisfied after eating it. Quark is also a source of calcium. 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 easily finds a place on your menu.
Appetite suppressant 8: 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 rich in fibre. It is therefore well worth sprinkling bran over your meals: soups, salads, omelettes, or the quark mentioned above! A simple way to add more fibre to your meals.
Appetite suppressant 9: soup
Really? Yes, you read that right — soup has its place in this ranking! It provides fibre from the various vegetables it contains, and it is a liquid food that “fills” the bowl. Starting your meal with a soup (hot or cold) encourages you to eat more slowly. Low in calories and wonderfully comforting, grandma’s soup really does have it all! And if you want to make a heartier soup, try preparing it with legumes (split peas, red lentils).
Appetite suppressant 10: the egg
Here is another food rich in protein and nutrients. 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, dense texture: as you can see, the egg is a substantial food that has its place in a complete meal!
What is the best natural appetite suppressant?
No single appetite suppressant suits everyone. The best one is simply the one that fits easily into your routine. If you get peckish during the day, an apple, a banana or a handful of almonds slips easily into your bag. At mealtimes, pick whatever you prefer: soup as a starter, an egg, some quark or a little bran sprinkled over your dishes. Feel free to mix and match the foods in this top 10 so that you keep enjoying your meals.
What about “appetite suppressant” food supplements?
Alongside a well-considered, balanced diet, you can also turn to food supplements. That said, choose carefully: opt for plant extracts and natural solutions. Take a close look at the ingredients list and favour ingredients of natural origin.
Check the product page or packaging for the current ingredients in capsules from our range. The ingredients below are mentioned as general information.
For general information, here are three plant ingredients often mentioned in discussions of satiety. This is not a list of ingredients in our current capsules:
- Garcinia Cambogia
- Carob seed
- Fucus seaweed
For the composition and precautions of our capsules, check the product page or packaging. Ask a doctor or pharmacist before combining supplements.
The programme is simple to follow: take 2 capsules before lunch and dinner, sticking to the recommended dose, and always as part of a balanced diet.
And alongside the capsules, why not try a cup of tea? It makes a pleasant drink to enjoy at the end of a meal.
Frequently asked questions
What is the best appetite suppressant you can buy at the chemist?
This article focuses on foods and plants rather than the molecules found in certain medications. If you are looking for a product sold at the chemist, ask your pharmacist or GP for advice. They can guide you according to your situation and any treatment you may be taking.
Which natural appetite suppressant can I take as a food supplement?
Of the plants in this top 10, nopal and blonde psyllium are both available as food supplements. Read the ingredients list carefully and follow the dosage shown on the packaging. If in doubt, ask your pharmacist for advice.
Can I take an appetite suppressant during pregnancy or while on medication?
If you are pregnant or breastfeeding, have a medical condition or are taking medication, ask your GP or another healthcare professional before taking an appetite suppressant food supplement.
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Useful categories: Slimming Nutrition, Slimming Solutions.
