Foods high in fiber, a complex carbohydrate, can be natural appetite suppressants because they make you feel more full on fewer calories. In addition to fiber, other foods like spicy peppers and whey protein can act as natural appetite suppressants.
Dietary Fiber
Dietary fiber is found in a variety of foods, particularly fruits, vegetables and whole grains. According to the Mayo Clinic, your body cannot break down fiber and digest it, unlike other macronutrients like fats, proteins and carbohydrates. Not only can fiber help lower cholesterol and control blood sugar, it helps you stay full longer and is typically found in less calorie dense-foods, helping you eat less and suppressing your appetite for longer. Stick to natural and whole-grain foods, which contain more fiber than processed foods.
Fruits and Vegetables
Fruits like raspberries, pears, apples and bananas are high in fiber. In fact, just one cup of raspberries has 8 g of fiber, making it a good snack to keep you full between lunch and dinner. Vegetables are also a good source of fiber, including peas, broccoli, corn and spinach. For example, artichokes are packed with fiber, with 10.3 g in one medium artichoke.
Grains and Legumes
Whole grains and whole grain products are typically high in fiber. Whole wheat products, like whole wheat bread and pasta, can contain up to 6 g of fiber in a serving. Oatmeal, brown rice, and bran products also contain high levels of fiber. Legumes, like black beans and sunflower seeds, can be extremely high in fiber. For example, just one cup of lentils has 15.6 g of fiber.
Other Natural Appetite Suppressants
Fiber is not the only natural appetite suppressant in food. Water, whether drinking a glass or eating a fruit high in water like watermelon, can help reduce your appetite by partially filling up your stomach, especially when taken around ten minutes before a meal. In addition, capsaicin, the substance that makes peppers spicy, can act as a natural appetite suppressant, according to the University of Michigan Health System. Eating a spicy appetizer may help you eat less later in your meal, helping you cut calories. Finally, whey protein, the substance left behind when milk is made into cheese, is a natural appetite suppressant, and it can be added to shakes and smoothies.
References
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
- MayoClinic.com; High-Fiber Foods; November 2009
- Natural News; Five Appetite Control Foods That Suppress Cravings Without Adding Calories; Mike Adams; June 2005
- University of Michigan Health System; Cayenne for Weight Control; December 2009
- MayoClinic.com; Whey Protein; July 2011
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