Natural appetite suppressants backed by science

Key Takeaways

• If your appetite feels out of control, you might be missing key nutrients.
• The most effective natural appetite suppressant? A balanced, nutrient-rich diet with protein, fibre, healthy fats and complex carbs.
• Protein and fibre help you stay full for longer and manage overeating.
  
• Complex carbs like whole grains support steady blood glucose, reducing cravings.

What are natural appetite suppressants?

Natural appetite suppressants help you feel fuller for longer and curb hunger. These include high-fibre foods, protein-rich meals and healthy fats. 

Drinking water before meals or eating filling, lower-calorie foods (like vegetables or broth-based soups) may also help reduce your appetite naturally.

They provide essential nutrients and support steady energy levels, helping to reduce hunger and cravings throughout the day.

There’s a big difference between foods shown to manage appetite and supplements marketed as herbal appetite suppressants— the latter typically have little or no scientific support.

Types of natural appetite suppressants

Various appetite-suppressant foods can be eaten as part of a balanced diet to help reduce cravings and feelings of hunger.

Including certain foods that act as natural appetite suppressants in your meals can help reduce cravings and keep hunger at bay — especially when they’re part of a balanced diet.

2. Fruits

Whole fruits — not juices — can support appetite control thanks to their natural fibre content.

• Fruits like apples, berries, and grapefruits are high in pectin, a type of fibre shown to naturally suppress appetite.
• Top tip: juicing removes much of the fibre that keeps you full.

3. Sugar-free drinks

Did you know thirst is often mistaken for hunger? Hydration plays a key role in appetite regulation!

• Aim for 6–8 cups or glasses of fluids per day (NHS guidance).
• Limit fruit juice – it can spike blood glucose and lacks the fibre of whole fruit.

Choose sugar-free options such as:

• Water
• Herbal tea
• Coffee with low-fat milk
• Zero-sugar soft drinks

Some research suggests that sugar-sweetened beverages may actually stimulate appetite, so it’s worth limiting them where possible.

5. Nuts

Nuts are naturally high in both protein and fibre, making them a filling snack that helps curb hunger between meals.

Stick to around a handful to keep portions balanced — nuts are nutritious but calorie-dense due to their fat content.

Choose unsalted options like:

• Almonds 
• Peanuts 
• Hazelnuts 
• Cashews

7. Eggs

Eggs — particularly the whites — are a great source of high-quality protein with minimal carbohydrates.

Including eggs in your meals can help:

• Keep you fuller for longer

• Support stable blood glucose levels

Try them boiled, scrambled, or poached as part of a balanced breakfast or lunch.

Supplements vs. whole foods

Natural appetite suppressants, such as fruits, vegetables, whole grains, fibre, and protein-rich foods, have scientific evidence proving their effectiveness in keeping people satiated. 

However, various “natural supplements” also claim to have an appetite-suppressing effect. These supplements don’t have robust evidence supporting their claims and are generally considered ineffective. 

Much like with online diet pills, in some cases, they may even be harmful.

A study of natural supplements, including glucomannan, capsinoids, carnitine and chromium picolinate found they were “unlikely to contribute to meaningful weight loss” and “may contribute to harm”. 

Some natural supplements also have gastrointestinal side effects.

If you’re looking to manage your appetite, whole foods are still the safest and most effective place to start.