Appetite suppressant foods are a great way to control your hunger and manage your weight. These types of foods are low in calories, high in fiber and protein, and can help you feel full for longer periods. They also contain nutrients that support healthy digestion and metabolism. 

So, whether you’re trying to lose weight or just maintain a healthy lifestyle, incorporating appetite-suppressant foods into your diet can be an effective strategy for achieving your goals.

In this article, we’ll explore some of the best appetite suppressant foods out there and how they can benefit your health.

Benefits of Appetite Suppressant Foods:

Appetite suppressant foods are those that make you feel full and satisfied, reducing your desire to eat more.

Incorporating these types of foods into your diet can have numerous benefits, including:

1. Reduced Calorie Intake

One of the primary benefits of eating appetite suppressant foods is that they can help you consume fewer calories overall.

When you feel full, you’re less likely to reach for unhealthy snacks or overeat at mealtimes. This can lead to a calorie deficit, which is essential for weight loss.

2. Improved Weight Management

By reducing your calorie intake and promoting feelings of fullness, appetite suppressant foods can also help improve your weight management efforts over time.

Eating these foods regularly can prevent overeating and curb cravings, leading to steady progress toward your weight loss goals.

woman shocked at weight loss pink background

3. Increased Nutrient Intake

Many appetite suppressant foods are also nutrient-dense, meaning they contain high levels of vitamins, minerals, and other beneficial compounds that support optimal health.

By incorporating these foods into your diet regularly, you’ll be able to increase your nutrient intake without consuming excess calories.

4. Better Digestion

Eating plenty of fiber-rich appetite suppressant foods like fruits, vegetables, whole grains, and legumes can promote better digestion by keeping food moving through your system efficiently and preventing constipation.

5. Lower Risk for Chronic Disease

Research has shown that consuming a diet rich in plant-based appetite suppressant foods like those high in fiber may help reduce the risk for chronic diseases such as heart disease, diabetes, obesity-related cancers (breast cancer), hypertension (high blood pressure), and stroke, among others.

More Healthy Weight Loss Tips:

Top 11 Appetite Suppressant Foods:

Here are a few options that you should try to include or increase in your diet to achieve successful but healthy weight loss:

1. Oats

Oats are one of the healthiest and most nutritious foods available. They are packed with essential nutrients, including fiber, protein, vitamins, and minerals. Oats have been shown to act as a high-fiber food that suppresses appetite.

close up of spoon in oats

When you eat oats, their soluble fiber forms a gel-like substance that slows down the emptying of your stomach.

This means that you will feel full longer after eating oats than other types of food. As a result, you will consume fewer calories throughout the day.

One study found that people who eat oatmeal for breakfast consumed fewer calories at lunchtime than those who ate cornflakes. This means consuming oats regularly can help you consume fewer calories overall.

In addition to suppressing appetite, the fiber in oats has been shown to offer several other benefits, including reducing cholesterol levels and improving heart health.

2. Chia seeds

Chia seeds are a common weight loss food touted for their high fiber and protein levels. Just one ounce (28 grams) of chia seeds contains 5 grams of protein and 10 grams of fiber – about a third of the recommended daily intake for adults, which is quite good from a single serving.

chia seeds in cups with a sign and scoop on a wooden surface

When mixed with water or other liquids, chia seeds expand and create a gel-like texture similar to oats that can help curb hunger.

According to research, chia seeds can suppress your appetite and reduce your overall calorie intake.

One study found that consuming chia seeds as a mid-morning snack induced short-term satiety in healthy individuals.

In addition to their appetite-suppressing effects, chia seeds are also rich in other nutrients such as omega-3 fatty acids, calcium, magnesium, potassium, and antioxidants, all of which can help maintain a healthy body and strong immune system.

3. Radishes

Radishes are a versatile vegetable that can add flavor, crunch, and color to any dish. But did you know that they also offer various health benefits, including their ability to suppress appetite?

One reason radishes help with appetite control is their high fiber content. As mentioned above, fiber is an essential nutrient that helps keep us feeling full and satisfied after eating.

When we consume foods rich in fiber, our body takes longer to digest them, meaning we feel fuller for longer periods.

Chopped radishes (close-up shot) on an old wooden table (selective focus)

Radishes are particularly high in both soluble and insoluble fiber. Soluble fiber dissolves in water and forms a gel-like substance that slows down digestion and helps regulate blood sugar levels.

Insoluble fiber adds bulk to our stool and promotes regular bowel movements. Both types of fiber work together to keep us feeling full and prevent overeating.

In addition, radishes are low in calories – one cup of sliced radishes contains only about 19 calories! This makes them an excellent snack or addition to meals for those who are trying to manage their weight.

Also, radishes are packed with vitamins and minerals like vitamin C, potassium, folate, and manganese. These nutrients support overall health by boosting immunity, reducing inflammation, promoting healthy bones, and more.

4. Flaxseeds

Flaxseed is a low-calorie but high-fiber superfood that can keep you full for longer periods.

It contains soluble fiber that forms a gel-like substance in the stomach, delaying gastric emptying and increasing satiety.

Flaxseed is also rich in omega-3 fatty acids, which can reduce inflammation and promote weight loss by regulating hormones responsible for hunger signals.

spoon of ground flaxseed with whole flaxseeds scattered on a wooden surface

In one study, consuming flaxseed powder reduced levels of the hunger hormone ghrelin in obese women compared to a placebo.

Flaxseeds are also a good source of lignan, a phytoestrogen that has been shown to boost metabolism. This can help enhance weight loss.

5. Legumes

Legumes are a great source of protein, fiber, and other essential nutrients that can help you feel full for longer periods. They include lentils, chickpeas, and other beans and peas.

assorted varieties of beans in burlap sacks

Also, legumes contain resistant starch, which resists digestion in the small intestine and reaches the colon where it feeds beneficial gut bacteria. This intern regulates your digestive system, which helps promote proper hunger and satiety signaling.

Additionally, legumes have a low glycemic index, meaning they don’t cause blood sugar spikes that can trigger hunger pangs.

You can enjoy legumes as a side dish or add them to your soups and salads to make them more satiating. 

6. Avocado

Avocados are often considered a superfood due to their numerous health benefits. One of the lesser-known advantages of eating avocado is its ability to reduce hunger and suppress appetite.

Organic raw green avocado sliced in half

The reason behind avocados’ appetite-suppressing quality lies in their high fiber content. A cup of pureed avocado contains around 15 grams of fiber, which is almost half of the recommended daily intake for adults. This high fiber content slows digestion, keeping you fuller for longer periods.

Moreover, avocados are rich in healthy fats that take longer to digest than carbohydrates, thus leading to increased satiety. These MUFAs (monounsaturated fatty acids) help regulate blood sugar levels, reducing cravings for sugary snacks and processed foods.

7. Water

Water is a natural appetite suppressant that has been overlooked by many. Drinking water before meals can help reduce hunger and make you feel fuller, leading to eating less during meals. Not only does it reduce food intake, but staying hydrated also helps with digestion and metabolism.

woman drinking water from a glass and working on line with a laptop at office

Moreover, drinking enough water throughout the day keeps your body healthy and energized. Depending on your activity level, you should aim for at least eight glasses of water daily or more.

It’s an easy habit to incorporate into your routine and a simple way to naturally suppress your appetite without adding calories or harmful chemicals to your diet.

8. Apple Cider Vinegar

Apple cider vinegar is a popular home remedy for various health problems, including weight loss. This type of vinegar contains acetic acid, which can help suppress your appetite and reduce cravings.

apple cider vinegar in a corked bottle with apples in the background

Studies have shown that consuming apple cider vinegar before meals can help you consume fewer calories throughout the day. Additionally, it may improve insulin sensitivity and help lower blood sugar levels.

9. Red Chili Peppers

Red chili peppers are a spice commonly used in cooking across the world. They add heat and flavor to dishes and have been found to have numerous health benefits, including appetite suppression and increased satiety.

Capsaicin, the compound that gives chili peppers their spicy taste, has been shown to reduce hunger levels by increasing feelings of fullness.

whole red chili peppers in an ornate metal bowl and a spoonful of peppercorns

It does this by activating certain receptors in the digestive system that signal the brain that you need to stop eating.

Studies have found that consuming red chili peppers or capsaicin supplements can lead to decreased calorie intake and weight loss.

In one study, participants who consumed red pepper with their meals reported feeling fuller and had a reduced desire for fatty, salty, and sweet foods.

Additionally, research suggests that capsaicin may increase metabolism and promote fat burning. This means that it not only suppresses appetite but also helps the body burn calories.

10. Vegetable Salads

Pictured is a delicious and satisfying Cajun Tofu Salad that is perfect for your weight loss journey!

One of the reasons why vegetable salads can help control your appetite is because they’re low in calories yet high in fiber.

This means you’re less likely to snack on unhealthy foods if you had one big vegetable salad at lunchtime or during dinner.

overlay of a bowl of a vegan cajun tofu salad

Additionally, many vegetables contain water, which also helps fill you up and keep you hydrated.
When your body is dehydrated, it’s easy to mistake thirst for hunger and end up overeating.

By eating a vegetable salad, you’ll get plenty of water from both the veggies and any dressing or toppings you add.

11. Pears

Pears contain several appetite-suppressing properties. For one, they’re a good source of fiber, which helps you feel fuller longer.

fresh green pears, whole and cut, on a wooden cutting board with a knife

They’re also low in calories and have been shown to help reduce cravings. Additionally, pears contain Pectin, a type of soluble fiber that has been shown to slow the emptying of the stomach and promote feelings of fullness.

Moreover, they are rich in water content that also contributes to filling you up.

Tips for Incorporating Appetite Suppressant Foods into Your Diet

Start with water

Drinking water before meals is one of the easiest ways to reduce your appetite. It fills your stomach and makes you feel full, so you’re less likely to eat as much during the meal. Try drinking a glass or two of water 30 minutes before each meal.

Choose high-fiber options

Foods that are high in fiber take longer to digest, meaning they keep you feeling full for longer periods. Some examples include fruits like apples and pears, vegetables like broccoli and carrots, whole grains like brown rice and quinoa, and legumes like lentils and beans.

Include protein in every meal

Protein is another nutrient that helps keep you feeling full for longer periods of time. Incorporate protein-rich foods like legumes and seeds with each meal throughout the day.

Eat more soup

Eating soup before a meal can help reduce hunger because it takes up space in your stomach without adding many calories. Look for low-calorie soups with plenty of veggies.

Snack smartly

If you need something to tide you over between meals, choose snacks that are high in protein or fiber, like nuts and seeds, instead of empty calories from sweets or chips.

Avoid processed and sugary foods

These types of foods tend to be high in calories but low in nutritional value, so they won’t do much to satisfy your hunger or provide the nutrients your body needs. Instead, opt for whole, unprocessed foods like fruits, vegetables, whole grains, and lean proteins.

Include healthy fats in your diet

Healthy fats help to slow down the digestion process, keeping you feeling fuller for longer. Good sources of healthy fats include avocados, nuts, seeds, and olive oil.

Final Thoughts

Incorporating appetite-suppressant foods into your diet can be a useful tool for weight loss and weight management.

These foods are not only low in calories but also high in fiber and protein, which helps keep you feeling full for longer periods.

​​​​By adding them to your meals and snacks, you can curb your cravings and reduce your overall calorie intake without feeling deprived or hungry.

Remember, these foods should be part of a healthy and balanced diet and lifestyle, including regular exercise.
So go ahead and add some of these delicious appetite suppressant foods to your shopping list today!

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