Natural Appetite Suppressants: What Actually Helps You Feel Full

Why I don't want you to suppress your appetite

Look up "natural appetite suppressants" and you will see teas, powders, capsules, and lists of promises. I get why it's tempting. Hunger can sound louder than ever at certain stages, and it only seems right to have a way to dial it back.

Appetite is not something to squelch. It's information. And it might be giving you clues that you need more food, rest, or a better combination of nutrients on your plate. But if you ignore the clue and suppress it, you might be running on empty – and hungrier later.

So here is a better question to ask yourself: "Not how do I make myself less hungry, but how do I feel truly satisfied?"

What actually helps you feel satisfied

If you've been hungrier than usual around perimenopause, I'm not surprised. In one five-year study of 94 women, hunger and desire to eat increased with the onset of menopause and remained high after that transition (1). It's just one study, but a good reminder that your body might simply be asking for different things now.

First of all, protein. Eating a high-protein meal has been shown to reduce appetite and increase satiety in the short term (2). The long-term effects are not so clear, so think of this as an approach to build a better meal, not a magic formula. Eggs, Greek yoghurt, fish, chicken, tofu, beans and lentils all fit.

Include fibre, especially viscous. Viscous fibres, which are in oats, barley and fruits like apples, appear to be more satiating than non-viscous fibres (3). Again, the overall effect is not that impressive. And if you're not used to high fibre foods, increase their amount slowly and keep hydrated.

Eating enough and regular meals is not a sin. Don't starve yourself because of some "discipline". If you regularly skip meals or eat very little, you may just be hungry. Because that's exactly what happens when your body needs more fuel.

Sleep enough. In a review of 11 studies, insufficient sleep was associated with about 385 extra kcal consumed the next day (4). It doesn't mean it's your fault for being sleep-deprived. But if you have eaten more than usual the next day, it probably has nothing to do with willpower.

Be aware of stress. Short stressful situations tend to suppress appetite, but chronic stress does the opposite – increases drive to eat, craving for fatty and sweet foods (5). Ask yourself what kind of day you've had before you try to eat less.

What about supplements?

The word "natural" does not necessarily mean effective and safe. The National Institutes of Health in the US report that evidence for the effectiveness of most weight loss supplements' ingredients is lacking, and some can interact with medications (6). Here is what it says about three of the most popular supplements:

• Garcinia Cambogia: Conflicting, and the effect is likely to be modest, if there is one at all. Associated with 10 cases of liver toxicity, although in all cases other ingredients were included in the supplement. Long-term safety is unknown.

• Glucomannan (konjac fibre): Inconsistent; in a review of six clinical trials, this substance was not associated with significant changes in weight. Bloating and loose stools are common side effects. Tablets are associated with cases of oesophageal obstruction.

• Green Tea Extract: Any effect is modest and inconsistent. Associated with liver damage in a few cases. This refers to extracts, while drinking green tea beverages carries no known risks.

And here is a practical point: in the US, dietary supplements don't need any pre-market approval, so labels do not prove the effectiveness of the products. So if you take any medication or have any medical conditions, please speak to your doctor or pharmacist before trying any of those.

Listen first

Please see your doctor if you experience any changes in your appetite, which are sudden or persistent, or if you notice it along with other worrying symptoms. I also encourage you to reach out for help if food became scary or overwhelming for you lately. You deserve proper treatment, not another product.

For the majority of people, the solution is not so glamorous as taking a pill, and much gentler one: a satisfying meal, enough rest, and understanding of what your body needs.

You don't need to silence your body. You need to understand what it is trying to tell you.

Want to try applying this in practice in a structured way? Try Couch to Confidence. We walk you through nutrition, exercise and habits in 90 days.

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References

1. Duval K, et al. Effects of the menopausal transition on dietary intake and appetite: a MONET Group Study. European Journal of Clinical Nutrition, 2014. https://www.nature.com/articles/ejcn2013171

2. Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones: a systematic review and meta-analysis. Physiology & Behavior, 2020. https://pubmed.ncbi.nlm.nih.gov/32768415/

3. Effects of dietary fibre on subjective appetite, energy intake and body weight: a systematic review of randomized controlled trials. Obesity Reviews, 2011. https://pubmed.ncbi.nlm.nih.gov/21676152/

4. King's College London. Sleep deprivation may cause people to eat more calories. Summary of a review in the European Journal of Clinical Nutrition, 2016. https://www.kcl.ac.uk/archive/news/kings/newsrecords/2016/11%20november-/sleep-deprivation-may-cause-people-to-eat-more-calories

5. Harvard Health Publishing. Why stress causes people to overeat. Updated 2021. https://www.health.harvard.edu/staying-healthy/why-stress-causes-people-to-overeat

6. National Institutes of Health, Office of Dietary Supplements. Dietary Supplements for Weight Loss. https://ods.od.nih.gov/factsheets/weightloss-HealthProfessional/