Feeling hungry all the time can be frustrating, especially when you’re trying to eat well or manage your weight. Many people experience constant cravings, sudden energy crashes, or the urge to snack even shortly after eating a meal. While appetite suppressant pills and quick fixes are often marketed as solutions, they can come with side effects and usually don’t address the root of the problem.
The good news is that certain foods can naturally help reduce hunger, increase feelings of fullness, and make it easier to eat in a balanced, sustainable way. These foods work with your body, not against it, by supporting digestion, stabilising blood sugar, and influencing hunger hormones that tell your brain when you’re satisfied.
Below are 10 natural appetite suppressant foods that help you feel full longer, along with clear explanations of how they work and easy ways to include them in your daily routine.
How Natural Appetite Suppressant Foods Work
Appetite is influenced by several factors, including hormones, blood sugar levels, digestion speed, and hydration. Foods that naturally suppress appetite tend to share a few key qualities. Many are high in fibre, which slows digestion and physically fills the stomach. Others are rich in protein or healthy fats, which help regulate hunger hormones like ghrelin and peptide YY. Some foods also have a high water content, increasing volume without adding excess calories.
When you regularly eat foods that support fullness, you’re less likely to overeat, snack mindlessly, or feel deprived. Over time, this can lead to more consistent energy levels and a healthier relationship with food.
1. Eggs
Eggs are one of the most effective natural appetite suppressant foods, largely due to their high protein content. Protein takes longer to digest than carbohydrates, which helps you stay full for longer periods. Eating eggs can also reduce levels of ghrelin, the hormone responsible for triggering hunger.
Starting your day with eggs has been shown to increase satiety throughout the morning and may reduce overall calorie intake later in the day. Eggs are also nutrient-dense, providing vitamins like B12, choline, and vitamin D, which support metabolism and energy.
How to use them:
Have eggs at breakfast in forms like boiled eggs, scrambled eggs with vegetables, or an omelette. Pairing eggs with fibre-rich foods like spinach or wholegrain toast enhances the appetite-suppressing effect.
2. Oats
Oats are rich in soluble fibre, particularly beta-glucan, which forms a gel-like substance in the digestive tract. This slows digestion and helps you feel fuller for longer. Oats also stabilise blood sugar levels, reducing spikes and crashes that often lead to cravings.
Unlike refined cereals, oats provide sustained energy and promote steady digestion. This makes them especially helpful for people who experience hunger shortly after breakfast.
How to use them:
Choose rolled oats or steel-cut oats rather than instant varieties. Cook them with water or milk and add toppings like berries, chia seeds, or Greek yoghurt for extra satiety.
3. Avocados
Avocados are rich in healthy monounsaturated fats, which play a key role in appetite control. Fat slows gastric emptying, meaning food stays in your stomach longer, sending fullness signals to your brain.
Avocados also contain fibre, which adds volume and supports digestion. Together, the combination of fat and fibre makes avocados particularly satisfying and effective at reducing hunger between meals.
How to use them:
Add avocado to salads, toast, or smoothies. Even a small portion can significantly increase the satiety of a meal.
4. Apples
Apples are a powerful natural appetite suppressant thanks to their high fibre and water content. Fibre helps slow digestion, while water increases food volume without adding calories. Apples also require chewing, which can help signal fullness to the brain.
The soluble fibre in apples, called pectin, has been shown to increase feelings of fullness and help regulate blood sugar levels, which reduces cravings.
How to use them:
Eat apples whole rather than juiced to maximise their appetite-suppressing effects. They’re ideal as a mid-morning or afternoon snack.
5. Chia Seeds
Chia seeds may be small, but they are incredibly filling. When mixed with liquid, they expand and form a gel, increasing stomach volume and slowing digestion. This can help reduce hunger for several hours after consumption.
Chia seeds are also high in fibre and contain omega-3 fatty acids, which support metabolic health and help control inflammation.
How to use them:
Add chia seeds to smoothies, yoghurt, or oatmeal, or make chia pudding by soaking them in milk or a milk alternative overnight.
6. Greek Yoghurt
Greek yoghurt is high in protein, which makes it more filling than regular yoghurt. Protein reduces appetite by influencing hormones that control hunger and fullness, helping you feel satisfied after eating.
Greek yoghurt also contains probiotics, which support gut health. A healthy gut can improve digestion and may play a role in regulating appetite and cravings.
How to use it:
Choose plain, unsweetened Greek yoghurt. Add fruit, nuts, or seeds for flavour and extra fibre rather than opting for sweetened varieties.
7. Lentils
Lentils are an excellent source of plant-based protein and fibre, making them highly effective at suppressing appetite. The combination of protein and complex carbohydrates helps maintain stable blood sugar levels, reducing hunger spikes.
Lentils are also slow-digesting, which means they keep you full longer and provide steady energy throughout the day.
How to use them:
Incorporate lentils into soups, salads, stews, or curries. They are affordable, versatile, and easy to prepare in large batches.
8. Leafy Green Vegetables
Leafy greens such as spinach, kale, and lettuce are low in calories but high in volume, fibre, and water. This allows you to eat larger portions while still keeping calorie intake in check.
They also contain compounds that may help regulate appetite hormones and support overall metabolic health.
How to use them:
Add leafy greens to salads, smoothies, omelettes, and stir-fries. Using them as a base for meals helps increase fullness without overeating.
9. Nuts
Nuts contain a mix of healthy fats, protein, and fibre, all of which contribute to satiety. Although they are calorie-dense, studies suggest that people who eat nuts regularly tend to feel more satisfied and may consume fewer calories overall.
The act of chewing nuts thoroughly may also enhance fullness signals.
How to use them:
Stick to small portions, such as a small handful as a snack or sprinkled over meals. Choose raw or lightly roasted nuts without added sugars.
10. Soup and Broth-Based Meals
Soup is one of the most underrated natural appetite suppressants. The high water content increases volume and promotes fullness, while warm foods may enhance satiety signals.
Starting a meal with soup has been shown to reduce overall calorie intake by helping people feel satisfied sooner.
How to use it:
Choose broth-based soups with vegetables, beans, or lean protein rather than creamy soups. Homemade versions allow better control over sodium and ingredients.
Optional Support: Gut Health & Appetite Control
In addition to whole foods that naturally help suppress appetite, some people may benefit from supporting their gut microbiome. Emerging research suggests that a balanced gut environment can play a role in metabolism, blood sugar regulation, and hunger signalling.
A healthy gut can influence appetite by supporting the production of short-chain fatty acids and hormones involved in fullness. While gut health is not a quick fix, improving the balance of beneficial bacteria may help reduce cravings and support appetite control when combined with a nutritious diet and good lifestyle habits.
If you’re interested in additional support beyond food alone, some people explore probiotic supplements that are formulated to support the gut microbiome and overall digestive balance. A healthy gut environment plays an important role in appetite signalling and metabolic health, which may help support feelings of fullness and reduce cravings when paired with a balanced diet.
👉 This particular probiotic supplement supports gut health and contributes to appetite control
As with any supplement, it’s important to approach this as support, not a replacement for healthy eating. If you’re considering supplements, especially for appetite or weight management, it’s worth speaking with a healthcare professional to check your individual needs and ensure it’s appropriate for you.
Tips for Using Appetite Suppressant Foods Effectively
Combining these foods can enhance their appetite-suppressing effects. Pair protein with fibre, include healthy fats, and stay hydrated throughout the day. Eating slowly and mindfully allows your body time to recognise fullness signals, which can significantly reduce overeating.
If you’re experiencing persistent cravings or appetite issues, it may be helpful to look beyond food alone. Stress, sleep, hydration, and nutrient deficiencies can all influence hunger.
Final Thoughts
Natural appetite suppressant foods offer a safe, sustainable way to manage hunger without relying on pills or extreme dieting. By choosing foods that support fullness, stabilise blood sugar, and nourish your body, you can reduce cravings and feel more in control of your eating habits.
Small, consistent changes make the biggest difference over time. Focusing on whole foods first and using supplements only as optional support helps build long-term, healthy habits.
References
https://www.health.harvard.edu/staying-healthy/foods-that-fight-hunger
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5789780/