Certain herbs and natural substances may help manage hunger, enhance feelings of fullness, and promote weight loss by influencing various mechanisms such as appetite hormones, nutrient absorption, and stomach emptying.

This article explores 10 natural appetite suppressants that could help reduce your food intake, curb cravings, and assist in weight loss when combined with a balanced diet and regular exercise.

1. Fenugreek

Fenugreek is an herb from the legume family, with its seeds being the most commonly used part.

The seeds are rich in soluble and insoluble fiber, both of which are known to promote satiety and reduce overall food intake. In a 2015 study, nine women consumed tea with either fennel, fenugreek, or a placebo before a buffet meal. The fenugreek group reported:

• Reduced hunger

• Lower desire to eat

• Increased feelings of fullness

Although no significant differences were observed in the amount of food consumed, the results were promising. More research is needed to fully understand fenugreek’s appetite-suppressing effects.

2. Glucomannan and Other Viscous Fibers

Glucomannan, a type of dietary fiber found in the root of the konjac plant, is a natural appetite suppressant. It has been shown to help manage appetite and support weight loss.

A 2020 review found that viscous fibers like glucomannan could significantly reduce body weight, especially in individuals with obesity or metabolic syndrome. However, safety should be considered when using this supplement, as tablets may pose a choking hazard. It’s crucial to drink at least 1-2 glasses of water when taking glucomannan.

Common side effects include abdominal discomfort, loose stools, and flatulence.

3. Gymnema Sylvestre

Gymnema sylvestre is a plant native to India, known for its use in traditional medicine to treat diabetes. It may also possess anti-obesity properties.

A 2012 study in rats suggested that Gymnema sylvestre could reduce cholesterol levels and lower BMI. However, more research is needed to determine its effectiveness and safety for weight management in humans.

4. Griffonia Simplicifolia (5-HTP)

Griffonia simplicifolia is a plant that contains 5-hydroxytryptophan (5-HTP), which is converted into serotonin in the brain. Increased serotonin levels can help suppress appetite.

A 2020 study suggested that 5-HTP could aid in reducing obesity by increasing feelings of fullness. However, excessive 5-HTP use can increase the risk of serotonin syndrome, a potentially dangerous condition. Consult with a healthcare provider before taking 5-HTP supplements.

5. Caralluma Fimbriata

Caralluma fimbriata is a plant often used for appetite suppression and obesity management.

In one study, 83 overweight adults took either Caralluma fimbriata extract or a placebo for 16 weeks. The results showed that those taking the extract had reduced calorie intake and waist circumference, without gaining weight. A 2021 review also found that Caralluma fimbriata may reduce waist circumference but does not significantly affect body weight or BMI. Potential side effects include diarrhea, nausea, constipation, and rashes.

6. Green Tea Extract

Green tea extract, which contains caffeine and catechins (especially epigallocatechin gallate or EGCG), is known to promote weight loss.

Studies have shown that consuming green tea extract with 100 to 460 mg of EGCG daily for 12 weeks may lead to reductions in body weight and fat mass. Caffeine also plays a role in fat burning and appetite suppression. Drinking beverages with soluble fiber, caffeine, and EGCG may help reduce food intake at subsequent meals.

7. Conjugated Linoleic Acid (CLA)

Conjugated linoleic acid (CLA) is a type of fat found in certain animal products and is also available as a supplement.

A 2015 review concluded that CLA supplements might improve body composition and reduce fat mass, although more studies are needed to confirm these findings. It’s thought that CLA may influence fat metabolism and energy expenditure.

8. Garcinia Cambogia

Garcinia cambogia is a tropical fruit whose peel contains high amounts of hydroxycitric acid (HCA), a compound believed to help with weight loss.

A 2022 review of eight trials found that Garcinia cambogia supplements reduced body weight, fat mass percentage, and waist circumference in participants. However, more research is needed to verify the long-term safety and effectiveness of Garcinia for weight management.

9. Yerba Mate

Yerba mate is a South American plant known for its energy-boosting properties. Some studies suggest that taking 3 grams of yerba mate daily for 12 weeks may reduce body fat and improve waist-to-hip ratios in obese individuals.

A 2017 study showed that taking 2 grams of yerba mate before cycling exercise helped reduce appetite while increasing metabolism, focus, and energy levels. Yerba mate is generally safe but should be consumed with caution if drank very hot, as it may increase the risk of certain cancers.

10. Coffee

Caffeine, a primary component in coffee, may promote weight loss by increasing calorie burn, boosting fat breakdown, and reducing appetite.

Studies suggest that drinking coffee 0.5 to 4 hours before meals can influence stomach emptying, appetite hormones, and hunger levels. However, excessive caffeine intake can raise blood pressure, especially in sensitive individuals.

The Takeaway

Several natural herbs and plants may help with weight loss by suppressing appetite, boosting fullness, slowing stomach emptying, or influencing appetite hormones. When combined with a healthy diet and exercise, these natural appetite suppressants may offer a complementary approach to weight management.

However, it’s important to remember that no single supplement will magically melt away fat. Always aim for a balanced approach to weight loss, and consult with a healthcare provider before adding new supplements to your routine.