Foods That Naturally Suppress Appetite

Not all foods are equal at keeping hunger at bay. The satisfaction obtained by eating foods high in sugar is short lived. Sugar-loaded foods are hunger triggers. Foods high in fiber, protein and complex carbohydrates naturally suppress the appetite by making you feel full. Whole grains, some vegetables and fruits, lean meats and fish are natural appetite suppressants that help in weight maintenance and promote healthy eating habits.

Grains and Nuts

• Whole grains are excellent sources of fiber. Soluble and insoluble fiber is not digested by the body. Instead, it pushes the food along in the digestive system. In the stomach, foods rich in fiber swell with water and digest slowly. Appetite suppressing foods in the whole grain category include oatmeal, whole grain spaghetti, barley, oat bran, bran flakes, brown rice, air-popped popcorn, whole wheat and rye.

  Raw nuts and almonds are high in protein and fiber, making them effective appetite suppressants. On the downside, they are also high in fat and calories. When eaten as a between meal snack, nuts and almonds help prevent sudden cravings and dips in energy. Get the maximum benefit without damaging your calorie restriction efforts by packaging ten to fifteen nuts or almonds in small baggies and keeping them handy to ward off hunger pains.

Vegetables and Beans

• Fiber rich vegetables gratify hunger instantly and for hours to come. Munching on vegetables satisfies psychological hunger through the motions of chewing and swallowing food. Vegetables stave off physical hunger in two ways: they are naturally high in water content, and they swell with more water in the stomach. As in other appetite suppressant foods, the fiber content slows digestion and makes you feel full for longer periods. Vegetables that suppress hunger include artichokes, cabbage, spinach, lettuce, broccoli, Brussels sprouts, beans, carrots, chick peas, garbanzo beans, lima beans, red lentils, collards, turnip greens, mushrooms, peas, rhubarbs, and sweet potatoes.

Fruit

• Fruits satisfy hunger and cravings for sweets. In the body, fiber rich fruits have the same benefits as other fiber rich foods. They digest slowly and absorb water, helping you to feel full for long periods of time. Fruits high in fiber content include apples, strawberries, blueberries, raspberries, dried figs, pears, bananas and oranges. As an added benefit, fruits contain many natural antioxidants that promote overall health.

Protein and Complex Carbohydrates

• Foods that are rich in protein and complex carbohydrates digest slowly. These foods help prevent sudden drops in blood sugar levels and provide the body with energy. Eggs, lean meats, chicken and fish are excellent high protein, appetite-suppressing foods. Complex carbohydrates are naturally present in grains, beans and vegetables.

Liquids

• Black tea, green tea and coffee are excellent appetite suppressants. These beverages contain caffeine which aids in the release of fatty acids for energy usage. Maximum benefits are obtained by drinking the liquid hot or cold as the body must burn calories to warm to body temperature. One or two glasses of liquid consumed before meals fills the stomach and reduces the risk of overeating during the meal.