When it comes to appetite suppression, many resort to taking appetite suppression pills. Some weight loss pills are effective and helpful, while others may not be as helpful. However, weight loss pills are not the only option, eating appetite-suppressing foods is just as helpful and effective.
Generally, eating whole foods is key to achieving weight loss and curbing your appetite. However, cheap and highly processed foods are ubiquitous.
Making these processed foods a staple will make the body naturally crave more foods. The reason is that these foods lack the necessary nutrients the body needs. Hence, triggering the body the need for more foods regardless of fullness.
For those who are into eating processed foods as their typical diet, these science-backed appetite-suppressing foods could be helpful in shifting towards a clean and healthy diet.
A CDC archived article mentioned that certain genes are obesogenic, or responsible for making a person obese when these genes are expressed. However, genes cannot be expressed without environmental factors that can influence their expression.
In other words, genes alone do not control their expression but due to external and environmental factors. Hence, we should not feel victims of our genes as we have control over what can influence gene expression. Among these factors that we have full control over is the food we eat.
In no particular order, here are five appetite-suppressing foods which science has found to be effective.
1. Black Pepper
Black pepper is a popular spice. In natural medicine, black pepper increases bio-availability or helps the body to absorb nutrients from food more efficiently.
Some supplement manufacturers even integrate black pepper extracts into their products to make them more effective. Additionally, black pepper is also an appetite-suppressing food.
One study finds in 2018 that beverages with black pepper can have the potential to modulate perceived appetite by;
- lowering hunger
- desire to eat
- prospective consumption
- increasing satiety and fullness
All these benefits have no side effects, particularly gastrointestinal well-being.
Flaxseed is a popular food among those who are in the process of losing weight or simply want to maintain their ideal weight. It is because flaxseed is high in dietary fiber and rich in omega-3 fatty acids. And, of course, studies have found it to be effective in appetite suppression, as well.
One study of flaxseed supplement found;
A small dose of flaxseed fiber significantly suppresses appetite and energy intake. Furthermore, flaxseed fibers administered as drinks or tablets produce similar responses.Ibrügger S, Kristensen M, Mikkelsen MS, Astrup A. Flaxseed dietary fiber supplements for suppression of appetite and food intake. Appetite. 2012 Apr;58(2):490-5. doi: 10.1016/j.appet.2011.12.024. Epub 2012 Jan 5. PMID: 22245724.
In another study, researchers found that flaxseed dietary fiber also suppresses appetite.
Spinach is a green-leafy vegetable packed with many health benefits. It is rich in CoQ10, biotin, boosts energy, improves moods, reduces the risk of cancers, folic acid for better male fertility, among many others.
One study finds that an extract from spinach is helpful in overweight women suppressing their appetite.
…thylakoids may be used as a food supplement to reduce homeostatic and hedonic hunger, associated with overeating and obesity. Individuals scoring higher for emotional eating behavior may have enhanced treatment effect on cravings for palatable food.Stenblom EL, Egecioglu E, Landin-Olsson M, Erlanson-Albertsson C. Consumption of thylakoid-rich spinach extract reduces hunger, increases satiety and reduces cravings for palatable food in overweight women. Appetite. 2015 Aug;91:209-19. doi: 10.1016/j.appet.2015.04.051. Epub 2015 Apr 17. PMID: 25895695.
In addition, a study finds yogurt is helpful for management of weight and prevention of type 2 diabetes.
Yogurt, due to its fermented nature, has a unique composition, which includes beneficial bacteria and lactic acid. Beneficial bacteria are essential for gut health, which turns out to be a significant factor and beneficial for losing weight in obese individuals.
Hence, regular intake of yogurt can lead to increased fat loss and increased satiety, resulting in a decrease in food intake.
The relative energy and nutrient content and contribution of a standard portion of yogurt to the overall diet suggest that the percentage daily intake of these nutrients largely contributes to nutrient requirements and provides a strong contribution to the regulation of energy metabolism.Panahi S, Tremblay A. The Potential Role of Yogurt in Weight Management and Prevention of Type 2 Diabetes. J Am Coll Nutr. 2016 Nov-Dec;35(8):717-731. doi: 10.1080/07315724.2015.1102103. Epub 2016 Jun 22. PMID: 27332081.
Fennel has been known since the ancients. In fact, is one of the ancient medicinal plants known for its antibacterial, anti-inflammatory and antioxidant properties.
In a study on overweight women, researchers gave the participants fenugreek and fennel teas, as well as a placebo tea.
When compared with those taking the placebo tea, those on fennel and fenugreek teas experience significant benefits in suppressing subjective appetite.
Moreover, those taking fennel tea also experienced less hunger and the likelihood of eating more food due to a greater satiety sensation.
There you have five scientifically-known appetite-suppressing foods. However, do not limit yourselves to these five foods alone. In fact, switching to a whole food diet is a great way not only to curb appetite but to boost metabolism and achieve overall better health.
Appetite suppression can be achieved in several ways, which is through dietary solutions and supplements. Appetite-suppressing supplements can be helpful while in the initial stage of the process.
However, for a long-term solution, switching to eating appetite-suppressing foods is more sustainable. But, of course, there are those who cannot do the complete shift at once. Hence, the aid of an appetite-suppressing supplement can help.