7 Natural Appetite Suppressants For Weight Loss

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

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

How Do Natural Appetite Suppressants Work?

Generally, most natural appetite suppressants work by decreasing hunger or appetite or increasing feelings of fullness or satiety. Many of the ingredients contain specific compounds or nutrients that can help manage your appetite, such as fiber, which can slow the emptying of the stomach and increase levels of certain hormones that affect hunger. Other natural appetite suppressants might also contain compounds—particularly bioactive phytochemicals derived from plants—that boast other benefits for weight loss, such as enhancing metabolism.

Many natural appetite suppressants are associated with some benefits in studies. However, more research is needed on their safety and effectiveness, particularly for bioactive phytochemicals, as the evidence is still inconclusive on the appetite-suppressing properties of many herbal extracts and compounds.

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

Additionally, it might be harder to reach your weight loss goals using natural appetite suppressants alone. “Relying solely on appetite suppressants without addressing other lifestyle factors may not yield significant or sustainable weight loss results,” says Liz Keller, a holistic nutritionist based in West Islip, New York and director of nutrition for Holistic Nutrition Therapy at Well-Choices Health Coaching.

Furthermore, natural appetite suppressants shouldn’t be considered a quick-fix for weight loss. “They can be beneficial, but they aren’t magic,” says Kien Vuu, M.D., a Los Angeles-based physician specializing in human performance and longevity. “The true effectiveness of natural appetite suppressants shines through when they are integrated into a balanced diet, regular physical activity and an overall holistic health approach.”

Natural appetite suppressants are generally safe for most people when consumed in their whole food form, notes Keller. “However, when taken as supplements or in concentrated forms, there can be side effects or interactions with medications,” she notes. There is also concern about the safety and effectiveness of some supplements, as they are not as strictly regulated as prescription medications.

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

There are several natural appetite suppressants available that may help support weight management. Read on for a few that are recommended by experts.

Chili Peppers

Chili peppers—and other spicy ingredients like red pepper flakes or hot sauce—can help suppress appetite due to their heat. Chili peppers also contain capsaicin, which emerging research suggests may impact metabolism, notes Fiorella DiCarlo, a registered dietitian and nutrition expert in New York.

One very small, 2017 study that looked at 77 people found that supplementing with capsaicin for 12 weeks reduced self-reported calorie intake and decreased waist-to-hip ratio compared to a placebo. What’s more, another 2014 review concluded that consuming capsaicin prior to a meal decreased average calorie intake by 74 calories during the meal, which could potentially support weight management.

Glucomannan

“Derived from the root of the konjac plant, glucomannan is a type of soluble fiber that absorbs water and expands in the stomach, leading to a feeling of fullness,” explains Keller. Not only is glucomannan found in some fiber supplements, but it can also be added to certain foods, such as noodles, to increase their fiber content as well. “It also slows the absorption of fats and proteins, which can help reduce appetite,” says Keller.

Some older research suggests that consuming glucomannan could lead to a greater reduction in ghrelin, the hunger hormone, during meals and could slow the increase in ghrelin levels while fasting in people with type 2 diabetes. Another 2020 review shows that glucomannan supplementation may encourage significant weight loss in adults with overweight and obesity.

Water

Drinking water before meals can be a simple yet effective method to help curb your appetite and decrease the amount of calories that you consume, notes Dr. Yu. Interestingly, a very small study in 50 women with overweight found that drinking an additional 1.5 liters of water each day, or around 2 cups before each meal, decreased appetite, body fat and body weight after eight weeks. Additionally, other research suggests that drinking plenty of water could support weight loss by increasing energy expenditure.

Protein-Rich Foods

“Consuming protein can increase feelings of fullness, reduce hunger and help you eat fewer calories,” says Keller. “This is because protein affects several hormones that play a role in hunger and fullness, including ghrelin and GLP-1.” Eggs, lean meats and tofu are all great examples of protein-rich foods that can help keep you feeling fuller for longer between meals, adds Dr. Vuu.

In one review, the majority of studies analyzed found that participants with overweight or obesity experienced enhanced fullness or satiety while consuming a high-protein diet. What’s more, another meta-analysis found that protein helps decrease hunger, reduce the desire to eat and increase feelings of fullness.

Flaxseed

DiCarlo recommends adding flaxseed meal to smoothies, soups, salads or oatmeal or sprinkling it over yogurt or cottage cheese. “The fiber of these gut-healthy [seeds] adds bulk and slows the digestion of the food it is sprinkled on,” says DiCarlo.

While there are limited studies on the effects of flaxseed on appetite, a few have turned up promising results. In fact, according to one review, limited research suggests that flaxseed could increase fullness and satiety, reduce prospective food consumption and decrease perception of hunger and appetite.

Psyllium Husk

Psyllium husk, a type of fiber, can act as a natural appetite suppressant by increasing satiety and reducing the desire to eat more, notes Dr. Vuu. Psyllium is especially rich in soluble fiber, a type of fiber that dissolves in water and forms a gel-like texture.

A 2019 review found that supplementing with soluble fiber (most notably psyllium) helped increase satiety. Additionally, another review of six studies found that taking psyllium just before meals may be effective for reducing body weight and weight circumference in people with overweight or obesity.

Green Tea

The appetite-suppressing properties of green tea are due to its content of compounds called catechins, including epigallocatechin gallate (EGCG), explains Keller. “[These compounds] are believed to suppress appetite by regulating hunger hormones and increasing the feeling of fullness,” she says.

In one study, 12 weeks of EGCG supplementation reduced levels of ghrelin compared to a control group and resulted in increased weight loss and decreased waist circumference in women with obesity.

“Most natural appetite suppressants can be safe, especially when consumed in their natural, whole food state,” says Dr. Vuu. “However, when venturing into extracts or supplements, there’s a need for caution.” He recommends talking to a health care professional first, especially if you’re taking other medications or other supplements or have any pre-existing medical conditions.

Though many ingredients may help reduce your appetite, keep in mind that they are unlikely to have a significant impact if used on their own. Instead, try pairing these natural appetite suppressants with a balanced diet, regular physical activity, stress management and proper sleep habits to help you reach your weight loss goals.