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If your goal is to lose weight, natural appetite suppressants can seem like an attractive option to add to diet and exercise. Often available as foods, herbs, or supplements, natural appetite suppressants usually work by reducing appetite or hunger or by increasing feelings of fullness to promote weight loss. However, many may wonder if these ingredients are safe and if their effectiveness is backed by science.

In this article, we explore the safety and effectiveness of these products and take a closer look at seven expert-recommended natural appetite suppressants.

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Natural appetite suppressants are herbs, extracts, or other ingredients that can naturally suppress your appetite. These are often used to promote weight loss, typically through increased physical activity and changes in your diet.

Unlike prescription weight loss drugs, many natural appetite suppressants are found naturally in food or drinks. Some are also available in supplement form and can be purchased over the counter.

Generally, most natural appetite suppressants work by reducing appetite or hunger or by increasing feelings of fullness or satiety. Many ingredients contain specific compounds or nutrients that help manage your appetite, such as fiber, which can slow stomach emptying and increase levels of certain hormones that affect appetite. There may also be other natural appetite-suppressing compounds—especially bioactive phytochemicals derived from plants—that have other weight-loss benefits, such as boosting metabolism.

Several natural appetite suppressants have been associated with certain benefits in studies. However, more research is needed on their safety and efficacy, especially for bioactive phytochemicals, as the evidence on the appetite-suppressing properties of many herbal extracts and compounds is still inconclusive.

About Appetite Suppressants

Additionally, when it comes to supplements, the Food and Drug Administration (FDA) doesn’t regulate them the way it does medications, so opt for third-party tested supplements to ensure that what’s on the label is what’s in the bottle.

Additionally, using only natural appetite suppressants can make it difficult to reach your weight loss goals. “Relying solely on appetite suppressants without addressing other lifestyle factors may not produce significant or lasting weight loss results,” says Liz Keller, a holistic nutritionist in West Islip, New York, and director of holistic nutrition therapy nutrition at Well-Choices Health Coaching. .

Furthermore, natural appetite suppressants should not be considered a quick fix for weight loss. “They may be beneficial, but they’re not magic,” says Keen Wu, MD, a Los Angeles-based physician who specializes in human performance and longevity. “The true effectiveness of natural appetite suppressants is seen when they are integrated into a balanced diet, regular physical activity and an overall health approach.”

Natural appetite suppressants are safe for most people when consumed in their whole food form, Keller notes. “However, when taken in supplemental or concentrated form, there may be side effects or drug interactions,” she notes. There are also concerns about the safety and effectiveness of some supplements, as they are not as strictly regulated as prescription drugs.

A Non Stimulant Or Appetite Suppressant For Weight Loss?

Always talk to a doctor before adding any natural appetite suppressant supplements to your routine, especially if you are currently taking medications or other supplements. It’s also a good idea to check with a health care professional if you have any health conditions before making changes to your diet.

There are many natural appetite suppressants that can help with weight management. Read on for some recommended by experts.

Hot peppers—and other spicy foods like red pepper flakes or hot sauce—can help curb hunger because of their heat. Chili also contains capsaicin, which emerging research suggests may affect metabolism, notes Fiorella DiCarlo, a registered dietitian and nutritionist in New York.

A very small, 2017 study that looked at 77 people found that capsaicin supplementation for 12 weeks reduced self-reported calorie intake and waist-to-hip ratio compared to placebo.[1]Urbina SL, et al. Effects of twelve weeks of capsaicinoid supplementation on body composition, appetite and self-reported caloric intake in overweight individuals. the hunger 2017;113:264-273. What’s more, another 2014 review concluded that consuming capsaicin before a meal reduced calorie intake by an average of 74 calories during a meal, which could potentially support weight management.[2]Whiting S, et al. Can Capsaicinoids Help Weight Management? A systematic review and meta-analysis of energy intake data. the hunger 2014;73:183-8.

Foods That Act As Natural Appetite Suppressants

“Made from the root of the konjac plant, glucomannan is a type of soluble fiber that absorbs water and expands in the stomach, leading to feelings of fullness,” Keller explains. Not only is glucomannan found in some fiber supplements, but it can also be added to certain foods like noodles to increase the fiber content. “It also slows down the absorption of fat and protein, which helps suppress appetite,” says Keller.

Some older research suggests that taking glucomannan can significantly reduce ghrelin, the hunger hormone, during meals and lower fasting ghrelin levels in people with type 2 diabetes. Immediate and long-term effects of glucomannan on total ghrelin and leptin in type 2 diabetes mellitus. Diabetes Res Clinic Practice. 2009;83(2):e40-2. Another 2020 review shows that glucomannan supplementation can promote significant weight loss in overweight and obese adults.[4] Mohammadpour S, et al. Effects of glucomannan supplementation on weight loss in overweight and obese adults: a systematic review and meta-analysis of randomized controlled trials. Obes Med. 2020;19:100276.

Drinking water before meals can be a simple but effective way to curb your appetite and help reduce the amount of calories you consume, says Dr. U. Interestingly, a very small study of 50 overweight women found that drinking an extra 1.5 liters of water per day, or about 2 cups of water before each meal, reduced appetite, body fat, and body weight after eight weeks.[5]Kumar Vij VA, et al. Effect of high water intake on body weight, body mass index, body fat and appetite in overweight women. J Nat Sci Biol Med. 2014;5(2):340–344. In addition, other research suggests that drinking plenty of water may aid weight loss by increasing energy expenditure.[6]Çıtar Dazıroğlu ME, et al. Water consumption: implications for energy expenditure and body weight management. Tax Obese Rep. 2023;12(2):99-107.

“Consuming protein can increase feelings of fullness, reduce appetite, and help you eat fewer calories,” says Keller. “This is because protein affects many hormones that play a role in appetite and fullness, including ghrelin and GLP-1.” Eggs, lean meats and tofu are good examples of protein foods that can help you feel fuller longer between meals, says Dr. adds Wu.

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In one review, most of the studies analyzed found that overweight or obese participants experienced increased fullness or satiety when consuming a high-protein diet.[7]de Carvalho KMB, et al. Dietary protein and hunger sensation in overweight and obese individuals: a systematic review. Eur J Nutr. 2020;59(6):2317-2332. What’s more, another meta-analysis found that protein helps reduce appetite, reduce cravings, and increase feelings of fullness.[8]Kohnamu A, et al. Effects of short- and long-term protein intake on appetite and appetite-regulating gastrointestinal hormones, a systematic review and meta-analysis of randomized controlled trials. physical behavior. 2020;226:113123.

DiCarlo recommends adding flaxseed meal to smoothies, soups, salads or oatmeal, or sprinkling it on yogurt or cottage cheese. “This gut-healthy [seed] adds a lot of fiber and slows down the digestion of food.

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