Which Appetite Suppressant Works The Best?

Controlling your appetite provides several benefits including aiding weight loss and regulating blood glucose levels. But considering that several factors affect appetite --- such as hormones and the energy density of food --- it's difficult to choose one appetite suppressant that works the best as each one works differently. It's best to incorporate a few of them into your diet and lifestyle for the best results. However, if you want to take a supplement speak to your doctor first.

What Is Appetite?

Your appetite is a biological function that helps you to know when to eat or drink so you can get enough of the vital nutrients your body needs to grow and stay healthy. A satiety center in the hypothalamus region in your brain controls appetite and various factors affect it, including the production of hormones, such as leptin --- which suppresses appetite --- and ghrelin, which stimulates it.

Fiber and Fiber Pills

Fiber-rich foods such as vegetables, fruits, whole grains and nuts are among the best appetite suppressants available. One of the reasons is that insoluble fiber soaks up water and swells, thereby taking up more room in your stomach. These foods also take longer to chew, which gives your brain more time to register that you're full. Fiber also slows down the rate at which food leaves your stomach and enters your intestines. In so doing, it boosts levels of the appetite-suppressing hormone cholecystokinin, or CCK. While it's best to eat foods with fiber, some fiber pills, such as psyllium and glucomannan, can also suppress your appetite.

Added Advantages of Fiber

Fiber has an edge over other types of appetite suppressants because of the wealth of nutrients you also get when you eat high-fiber foods. For instance, fruits and vegetables contain high levels of vitamins, minerals and other nutrients, including antioxidants, such as anthocyanins and flavonoids. In a Yale study published in the journal "Nature" in 2008, researchers found that taking antioxidants at specific times may increase satiety. Furthermore, a high-fiber diet provides other health benefits, such as lowering blood cholesterol, promoting bowel movements and helping people with type 2 diabetes manage their disease.

Amount of Fiber You Need

Although health professionals recommend that children and adults consume at least 20 g of fiber daily from food, the average American gets only about 15 g, according to the Harvard School of Public Health. Teens and men may need even higher levels of fiber, about 30 to 35 g or more daily. Try to eat fiber at every meal to help suppress your appetite. Increase your intake gradually and drink lots of water to prevent adverse reactions associated with sudden boosts in fiber intake. Possible side effects include stomach pain, gas and bloating.