Best Appetite Suppressant Foods – 10 Foods That Help Reduce Your Cravings In 2024

Jill Levy, Health & Nutrition Writer
Dr. Maya Frankfurt, PhD
The best 2024 appetite suppressant foods that promote fullness include options like eggs, yogurt, nuts, beans, meat, green tea, and fish.
best appetite suppressant foods
Natural whole foods are the best appetite suppressants. Photo: Ba Le Ho

Curbing constant hunger and unhealthy cravings is one of the biggest challenges you face when trying to lose weight and lower belly fat. Fortunately, the best appetite suppressant foods have powerful natural effects that turn off hunger signals and help you eat less,[1] making weight management more achievable. Loading up on appetite-suppressing foods provides a safe, effective way to take control of your hunger without relying on supplements or medications. 

Also, foods high in protein, including meat, eggs, and fish, support recovery from workouts and exercise in addition to filling you up. Read on to discover the top diet additions that can help tame your appetite.

10 Foods That Help Suppress Your Appetite

10 appetite suppressant foods include:

  1. Yogurt
  2. Eggs
  3. Oatmeal
  4. Nuts
  5. Beans
  6. Soups
  7. Green Tea
  8. Avocado
  9. Meat
  10. Fatty Fish

10 Best Appetite Suppressant Foods

Controlling hunger and unhealthy cravings is key to weight management and optimal health. Some foods are particularly effective at stimulating feelings of fullness and modulating appetite-regulating hormones, such as ghrelin which promotes appetite. Incorporating more appetite-suppressant foods into your diet can support your efforts to eat less, avoid overeating, and lose fat that may be negatively impacting your health.

Here are ten of the best foods that suppress appetite:

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Yogurt

Yogurt, especially Greek yogurt which is high in protein, helps suppress your appetite[2] due to its protein content, probiotics, and thick texture. The probiotics in yogurt also help promote gut health, and a healthy gut microbiome is key for regulating signals of hunger and fullness. One review found that yogurt helped support weight loss when eaten regularly, especially when yogurt replaced unhealthy snacks that are high in added sugar and calories. Additionally, according to research, the calcium in yogurt[3] may help you lose belly fat more easily.

Eggs

Eggs are a top source of satiating protein as well as fat. This combination is known to fill you up and delay hunger[4] for longer when compared to eating foods high in carbs and low in fat or protein. Just two eggs provide 12 grams of high-quality protein, as well as many vitamins and even antioxidants. Studies show that eating eggs for breakfast reduces calorie intake later in the day by suppressing[5] ghrelin, a primary hunger hormone. 

The rich yolks also provide vitamins A, D, E, B-complex vitamins and minerals like selenium and iron that support a healthy metabolism, potentially helping you to burn more calories throughout the day. Therefore, it’s best to eat whole eggs instead of only egg whites, because the yolks contain filling fats as well as valuable nutrients.

Oatmeal

Starting your morning with a bowl of oatmeal, particularly one made with unsweetened rolled or steel-cut oats, can keep you feeling full until lunchtime. Oats contain beta-glucan soluble fiber that forms a thick gel in the GI tract, slowing digestion[6] and gastric emptying. High-fiber foods including whole grains like oats prolong post-meal fullness[7] while contributing to digestive health, by fighting constipation. 

Fiber not only expands in your stomach to decrease hunger sensations, but it also feeds beneficial gut bacteria that play a role in regulating your appetite and preventing cravings. Just be sure to avoid sweetened oatmeal with added sugar. It is better to add your own healthy toppings like nuts or fruit.

Nuts

best appetite suppressant foods
Nuts are full of fiber, protein, and healthy fats. Photo: Oksana Mizina/Shutterstock

Almonds, walnuts, pecans, and other nuts are packed with satisfying protein, fiber, and heart-healthy fats, not to mention vitamins and minerals. Their winning nutrient combo can naturally help you eat less because nuts contain compounds that help turn off your body’s hunger signals. Studies confirm adding nuts to meals tends to cut total calorie intake,[8] especially when nuts replace unhealthy snacks such as chips. 

Nuts’ crunchy texture also helps satisfy cravings for salty foods like crackers and potato chips, helping to reduce your calorie intake. Just watch your portion sizes, as nuts are calorie-dense, and choose nuts that aren’t coated in sugar.

Beans

All types of beans, such as chickpeas, black beans, and lentils, are packed with plant-based protein and fiber that delivers a one-two punch against hunger. Studies show people who eat beans and legumes tend to weigh less, have a reduced risk for obesity,[9] and have smaller waists than non-bean eaters. Kidney beans, navy beans, white beans, and other beans/legumes contain viscous fibers that suppress appetite through intestinal hormonal signals. 

The fiber also delays stomach emptying to keep you full. Beans are also high in plant-based protein and contain other beneficial nutrients for your metabolism and digestive system, such as folate, iron, potassium, and magnesium.

Soups (Especially Vegetable And Bean Soups)

Research has found that the high water content in soup is very satiating because it takes up lots of volume in your stomach. Eating soup is tied to decreased obesity risk,[10] as experts believe soup can signal to your body that your stomach is full, making you feel less hungry so you’re unlikely to overeat. Broth-based, low-calorie soups like vegetable, chicken noodle, or minestrone soups seem to suppress appetite more than cream-based choices which are higher in calories and fat. For the greatest effects, choose a vegetable soup before a meal to help you eat less overall.

Green Tea

best appetite suppressant foods
Green tea can help curb cravings and hunger. Photo: Deenida/Shutterstock

Green tea is rich in antioxidants, including catechins like EGCG, that may inhibit hunger signals. Regularly sipping green tea throughout the day is tied to lower food intake and reduced appetite,[11] plus green tea contains no sugar or calories, making it an excellent choice for low-sugar diets or detox programs. Additionally, green tea has a small amount of caffeine which is linked to decreased hunger and a lift in energy. Drink freshly brewed, plain green tea before meals or snacks to reap the appetite-suppressing benefits rather than sweet, bottled green teas.

Avocado

Don’t fear the fats in avocados. This creamy fruit’s monounsaturated fats have been shown to be satisfying, especially when combined with fiber and antioxidants. Research indicates that avocados help control appetite,[12] reduce hunger, and decrease subsequent calorie intake compared to meals without avocado. The combination of fat, fiber, and volume in fresh avocado may be the perfect recipe for appetite suppression, especially compared to eating high-carb meals that are missing fiber and healthy fats.

Meat 

Lean cuts of meat, such as chicken or turkey breast, are very high in protein, especially considering they are generally low in calories. Protein is known to be a very filling macronutrient, which explains why high-protein, low-calorie diets seem to help people control their food intake[13] and lose more weight than low-protein diets. If you’re watching your calorie intake, choose lean meats over ground beef, steak, bacon, processed meats like hot dogs, veal, or lamb, which are higher in fat and calories.

Fatty Fish (Like Salmon)

The high amounts of satisfying omega-3 fatty acids in oily fish like salmon, mackerel, sardines, and tuna have been shown to boost levels of the hormone, leptin. Leptin promotes feelings of satiety, contributing to fullness and making fish a natural appetite suppressant. 

Suppressing appetite aids in portion control and reduces cravings. Additionally, the protein in fish also keeps you feeling full. Try adding about two or three portions of fatty fish to your meals each week.

What Are The Differences Between Hunger And Appetite?

Paying attention to true hunger versus psychological cravings builds mindfulness around your meal choices and makes it easier to stick to healthy food portion sizes.

Hunger refers to the physical sensations and symptoms that are felt when the stomach empties and your body requires food. Physical hunger causes sensations including stomach pangs, rumbling, and weakness.

On the other hand, appetite relates more to the psychological desire or craving for foods, such as those with sugar or carbohydrates, that may not correlate with true caloric needs. Appetite can strike even when the stomach is physically full. Understanding this difference allows you to eat based on actual hunger signals vs. blindly following food cravings.

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Other Tips To Suppress Your Appetite

Aside from eating the best appetite-suppressing foods, other tips to control your appetite include:

  • Keep tempting foods out of sight: Don’t keep unhealthy snacks (like chips, cookies, desserts, or sweetened beverages) in your home where they will tempt you and be easy to consume. Instead, stock your kitchen with only healthy choices, or at least put tempting foods away in the cupboard where you can’t see them.  
  • Drink more water before meals: Water takes up room in your stomach and quenches thirst, which might make you feel hungrier. Drinking more water also means you’ll avoid consuming liquid calories from drinks like soda or juice.
  • Add spices to meals: Spices and spicy ingredients, like cayenne, ginger, wasabi, or hot sauce, can help you eat less and dull cravings.
  • Use smaller plates: Avoid large plates or bowls which increase the likelihood of eating high volumes of food.
  • Get adequate sleep: Feeling tired can spike cravings, especially for sugary foods and refined carbohydrates. 
  • Manage stress: Stress management can decrease cravings for comfort foods, such as those that are salty or high in carbs or sugar.
  • Exercise regularly: Exercise can help reduce ghrelin, the hormone that makes you feel hungry. Doing moderate exercise such as taking a walk is also calming and a great way to de-stress or take your mind off of cravings.

Conclusion

Incorporating more appetite-suppressing foods into your regular diet provides a healthy, sustainable way to manage hunger. Aim to include the ten foods above into a healthy, well-balanced diet to equip your body with the nutrients it needs to suppress your appetite while supporting your overall health.

Frequently Asked Questions

What foods reduce appetite?

Options like eggs, oatmeal, yogurt, nuts, fish, beans, avocados, soups, and green tea contain the perfect balance of protein, fiber, fat, and nutrients to naturally regulate appetite hormones and give you control over cravings.

How can I suppress my appetite?

Eat more high-fiber foods, protein, and healthy fats, and drink unsweetened beverages like green tea to increase satiety hormones and reduce appetite-stimulating hormones.

What is the best appetite suppressant on the market today?

Over-the-counter supplements with clinically studied ingredients like glucomannan fiber, Garcinia cambogia,[14] and green tea extract can safely reduce appetite. Some also find that supplements or beverages with caffeine help to dull hunger.

What vitamins help suppress appetite?

Vitamins B6, B12, C, and D are believed to play a role in appetite regulation and promoting satiety. You’ll find these nutrients in foods like nuts, whole grains, vegetables, fruits, eggs, and fish,

What do I eat to reduce my appetite?

Foods high in fiber, protein, healthy fats, and water. This includes vegetables, eggs, yogurt, nuts, beans, and broth-based soups as these are the most effective for appetite suppression. They take up room in your stomach and decrease hunger hormones.

What kills appetite naturally?

Drinking water, boosting protein intake, increasing exercise, eating high-fiber and high-volume foods, and getting enough sleep can naturally suppress your appetite.

What can I drink to suppress my appetite?

Plain water, unsweetened green tea, black coffee, and bone broths are calorie-free drinks that can support appetite control. Avoid sugary beverages and most commercial bottled drinks, since these tend to contain lots of calories.

What is the best appetite suppressant and fat burner?

Green tea contains caffeine and EGCG that suppress appetite while boosting metabolism and fat burning when combined with exercise. Coffee and caffeine may also help you feel less hungry.[15]

Resources

  1. Hansen, T., Mead, B.R., Jesús García‐Gavilán, Sanne Kellebjerg Korndal, Harrold, J.A., Lucía Camacho-Barcia, Ritz, C., Christiansen, P., Jordi Salas‐Salvadó, Hjorth, M.F., Blundell, J., Mònica Bulló, Jason C.G. Halford and Anders Sjödin (2019). Is reduction in appetite beneficial for body weight management in the context of overweight and obesity? Yes, according to the SATIN (Satiety Innovation) study. Journal of Nutritional Science, [online] 8. doi:https://doi.org/10.1017/jns.2019.36.
  2. Ortinau, L., Hoertel, H.A., Douglas, S. and Leidy, H.J. (2014). Effects of high-protein vs. high- fat snacks on appetite control, satiety, and eating initiation in healthy women. Nutrition Journal, [online] 13(1). doi:https://doi.org/10.1186/1475-2891-13-97.
  3. Ilich, J.Z., Kelly, O., Liu, P.-Y., Shin, H., Kim, Y., Chi, Y.-C., K. A. S. Wickrama and Colić‐Barić, I. (2019). Role of Calcium and Low-Fat Dairy Foods in Weight-Loss Outcomes Revisited: Results from the Randomized Trial of Effects on Bone and Body Composition in Overweight/Obese Postmenopausal Women. Nutrients, [online] 11(5), pp.1157–1157. doi:https://doi.org/10.3390/nu11051157.
  4. Kohanmoo, A., Shiva Faghih and Masoumeh Akhlaghi (2020). Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones, a systematic review and meta-analysis of randomized controlled trials. Physiology & Behavior, [online] 226, pp.113123–113123. doi:https://doi.org/10.1016/j.physbeh.2020.113123.
  5. Missimer, A., DiMarco, D.M., Andersen, C.J., Ana Gabriela Murillo, Vergara-Jiménez, M. and María Luz Fernández (2017). Consuming Two Eggs per Day, as Compared to an Oatmeal Breakfast, Decreases Plasma Ghrelin while Maintaining the LDL/HDL Ratio. Nutrients, [online] 9(2), pp.89–89. doi:https://doi.org/10.3390/nu9020089.
  6. Rebello, C.J., Johnson, W.D., Martin, C.K., Han, H., Chu, Y., Bordenave, N., Willem, J., O’Shea, M. and Greenway, F.L. (2015). Instant Oatmeal Increases Satiety and Reduces Energy Intake Compared to a Ready-to-Eat Oat-Based Breakfast Cereal: A Randomized Crossover Trial. Journal of The American College of Nutrition, [online] 35(1), pp.41–49. doi:https://doi.org/10.1080/07315724.2015.1032442.
  7. Masoumeh Akhlaghi (2022). The role of dietary fibers in regulating appetite, an overview of mechanisms and weight consequences. Critical Reviews in Food Science and Nutrition, [online] pp.1–12. doi:https://doi.org/10.1080/10408398.2022.2130160.
  8. Nishi, S.K., Viguiliouk, E., Sonia Blanco Mejía, Cyril W.C. Kendall, Bazinet, R.P., Hanley, A.J., Comelli, E.M., Jordi Salas‐Salvadó, Jenkins, D. and Sievenpiper, J.L. (2021). Are fatty nuts a weighty concern? A systematic review and meta‐analysis and dose–response meta‐regression of prospective cohorts and randomized controlled trials. Obesity Reviews, [online] 22(11). doi:https://doi.org/10.1111/obr.13330.
  9. Luhovyy, B.L., Mollard, R.C., Panahi, S., Maria Fernanda Nunez and G. Harvey Anderson (2015). Canned Navy Bean Consumption Reduces Metabolic Risk Factors Associated with Obesity. Canadian Journal of Dietetic Practice and Research, [online] 76(1), pp.33–37. doi:https://doi.org/10.3148/cjdpr-2014-030.
  10. Zhu, Y. and Hollis, J. (2014). Soup consumption is associated with a lower dietary energy density and a better diet quality in US adults. British Journal of Nutrition, [online] 111(8), pp.1474–1480. doi:https://doi.org/10.1017/s0007114513003954.
  11. Cristina, Paula, A., Guilherme Fonseca Graciano, Isabel, M., Del, V. and Lucilene Rezende Anastácio (2022). Acute green tea infusion ingestion effect on energy metabolism, satiety sensation and food intake: A randomized crossover trial. Clinical Nutrition ESPEN, [online] 48, pp.63–67. doi:https://doi.org/10.1016/j.clnesp.2022.01.034.
  12. Zhu, L., Huang, Y., Indika Edirisinghe, Park, E. and Burton‐Freeman, B. (2019). Using the Avocado to Test the Satiety Effects of a Fat-Fiber Combination in Place of Carbohydrate Energy in a Breakfast Meal in Overweight and Obese Men and Women: A Randomized Clinical Trial. Nutrients, [online] 11(5), pp.952–952. doi:https://doi.org/10.3390/nu11050952.
  13. Moon, J. and Koh, G. (2020). Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of obesity & metabolic syndrome, [online] 29(3), pp.166–173. doi:https://doi.org/10.7570/jomes20028.
  14. Mesfin Yimam, Jiao, P., Hong, M., Brownell, L., Lee, Y.-C., Hyun, E.-J., Kim, H., Tae Woo Kim, Nam, J.-B., Kim, M. and Jia, Q. (2018). Evaluation of Natural Product Compositions for Appetite Suppression. Journal of Dietary Supplements, [online] 16(1), pp.86–104. doi:https://doi.org/10.1080/19390211.2018.1429518.
  15. Schubert, M.M., Irwin, C., Seay, R.F., Clarke, H., Allegro, D. and Desbrow, B. (2017). Caffeine, coffee, and appetite control: a review. International Journal of Food Sciences and Nutrition, [online] 68(8), pp.901–912. doi:https://doi.org/10.1080/09637486.2017.1320537.

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