Top 10 Appetite Suppressing Foods


Samir Becic and the Health Fitness Revolution team have put together a list of the “Top 10 Appetite Suppressing Foods.

Sometimes we need a push towards extra moderation in life, and eating well-balanced meals and healthy snacks are both important for maintaining a healthy lifestyle.

Maybe you find yourself mindlessly snacking or your meals aren’t keeping you as full as you’d like, sometimes you need to eat something to keep you from rummaging to junk food – which is exactly why we have put together a list of Top 10 Appetite Suppressing Foods:

  • Almonds:  Just a small handful though!  A rich source of antioxidants, vitamin E, and magnesium, almonds have been shown to increase feelings of fullness in people and help with weight management.
  • Water:  Several studies show that people who drank two glasses of water before a meal ate between 75 and 90 fewer calories at the meal than those who didn’t drink water.
  • Oatmeal:  Stay fuller longer with a bowl of oatmeal; one half a cup of rolled oats contains five grams of fiber. Besides that, oatmeal can help increase your body’s levels of the appetite-regulating hormone cholecystokinin, which helps control hunger.
  • Apples:  An apple makes an ideal morning or afternoon snack because it can easily be carried anywhere; the fruit is a great source of fiber to keep you feeling full, and its high water content helps fill your belly as well. Apples also contain pectin, which can help prevent blood sugar spikes that spur hunger.
  • Avocados:  Full of fiber and heart-healthy monounsaturated fat, when eaten in moderation, avocados suppress appetite. In fact, the fats in avocados send signals to your brain that tell your stomach that it’s full!
  • Cayenne Pepper:  Just 1/2 a teaspoon of cayenne pepper can boost metabolism and cause the body to burn an extra 10 calories on its own and adding cayenne cuts an average of 60 calories from their next meal. Do that at two meals a day for a month and you’ll lose 4 pounds without even trying!  Click to read about our article on Best Spices to Boost Your Metabolism.
  • Eggs:  In studies, Studies have shown that eating an egg or two for breakfast can help dieters feel more full over 24 hours than if they eat a bagel with the same amount of calories. In the same study, those who ate eggs ingested an average of 330 fewer calories over the course of a day than the bagel-eaters!
  • Flax Seeds: Great source of appetite-suppressing omega-3s, one tablespoon of flax-seeds contains 2.3 grams of omega-3s, and 3 grams of stomach-filling fiber. Flax-seeds are also a good source of omega-6 fatty acids, which increase levels of the appetite-suppressing hormone cholecystokinin. Can also be consumed as flax-seed oil.
  • Sweet Potatoes:  Contain a special type of starch that resists digestive enzymes, making them stay in your stomach longer and therefore keep you full. Plus, they’re full of vitamin A and vitamin C.
  • Dark Chocolate: but eat at least 70% cocoa the next time you crave it. Just a little dark chocolate (two squares-max!) helps to lower your cravings because the bitter taste signals the body to decrease your appetite. Not to mention that the steric acid in dark chocolate helps slow digestion to help you feel fuller longer.


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  1. This is an excellent article! It’s great seeing 6 foods that are listed are food choices I currently make. I’m looking forward implementing some more on this list!

  2. Hey! Great article its good to know there are easy, affordable, healthy options for us. I’ve also heard the red tea helps with cravings but not too sure about if thats true or not, I read an article about it at
    would be awesome to hear your thoughts or opinions on it, or if you’ve tried it yourself.

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