Do appetite suppressants work? A science-backed guide to foods and supplements

While researching this topic, I came across the search query ‘how to suppress appetite Reddit’ and oh wow, some of the answers were reasonable, but others were absolutely wild.

I won’t get into every detail, but let’s just say people suggested everything from smelling detergent and perfume to smoking weed and cigarettes, brushing their teeth, eating coconut oil, chewing gum and mints, drinking black coffee, playing video games, and even having sex. Sex? Well... I’ll get to that one later because, honestly, it’s not the worst idea (we will talk about dopamine and food choices).

I also wrote this in-depth article on the best evidence-based ways to support appetite regulation. I won’t lie, it’s very long. But if you want strategies that have been backed by years of research and have actually helped people lose weight and feel ‘in control’ of their appetite, go have a read when you have some time to spare.

The appeal of foods that suppress appetite

Losing weight is hard. Hyper-palatable foods loaded with fat and sugar are everywhere, portions are massive, and most of us barely move throughout the day. So, of course, we gain weight. And once that happens, it feels nearly impossible to lose it.

It’s even hard for me, and I do this for a living. No matter what people on the internet say, losing weight is a struggle when you have constant food noise and never-ending hunger. Trying to fight cravings with sheer willpower rarely works.

So, naturally, people start looking for solutions. We want that magic food, drink, or supplement that will help us suppress our appetite without making us miserable. The idea of certain supplements stopping cravings or tricking the body into wanting less is tempting because, yes, constant hunger makes weight loss miserable.

But do these so-called appetite suppressants actually work? Or are we just hoping for a quick fix that doesn’t exist? In this article, I’ll break down the most common appetite-suppressing foods and supplements and look at what the evidence really says.

1.Green Tea as an appetite suppressant

Green tea contains caffeine and catechins like EGCG. The number one benefit of catechins like EGCG (Epigallocatechin gallate) is their strong antioxidant properties, which help protect cells from damage caused by free radicals. Some studies suggest it affects hunger hormones like ghrelin. One study found that 100 mg of EGCG daily for two months increased fullness and reduced hunger, though this was an EGCG supplement, not green tea itself ¹.

Another 12-week study on women with central obesity found that 857 mg of EGCG daily led to weight loss, reduced BMI, and lower cholesterol, possibly due to changes in ghrelin and adiponectin. A meta-analysis ( a study that looks at multiple previous studies on the same topic) found the best results with less than 500 mg/day for 12 weeks or more than 800 mg/day for shorter periods, suggesting it may help when combined with a healthy diet and exercise ² ³.

That said, the evidence on green tea as an appetite suppressant is not entirely consistent. While some studies show increased satiety, others show no effect on appetite, are inconclusive, and some even suggest a potential increase in hunger ⁴. 

I still recommend green tea for its overall health and antioxidant benefits. It won’t hurt to try and see if it has any effect on your appetite, but do not expect a miracle.

2. Apple cider vinegar as an appetite suppressant

Apple cider vinegar (ACV) has been studied for its potential to suppress appetite in many studies, mainly due to its active ingredient, acetic acid. Some studies suggest that consuming ACV with a meal can temporarily reduce appetite and food intake, though this effect may partly be due to its unpleasant taste and the nausea it can cause ⁵. Ouch.

Long-term studies show mixed results, with some research indicating appetite suppression when combined with a calorie-restricted diet. ACV may also support weight management and metabolism by helping lower post-meal blood sugar levels and improving insulin sensitivity, which could indirectly influence appetite and hunger ⁶ ⁷ ⁸.

ACV gives me horrible bloating and stomach pain when I use it in salads, so it’s a hard no for me. But if you want to experiment with it, the best way is in a salad dressing. And for the love of god, do not gulp it down just because the Glucose Goddess said so. If you are going to try it, start with a small amount to avoid digestive discomfort and always dilute it to protect your teeth and stomach.

3. Bone broth as an appetite suppressant

The evidence on this is scarce and questionable, but it seems bone broth may help suppress appetite when enriched with MSG (monosodium glutamate) or FOS (phospho-fructooligosaccharides) ⁹ ¹⁰. I have no idea what kind of FOS mix they used because the study was in Spanish, and yo no hablo español. Anyway...I wish I could tell you more, but until someone translates that study, this is what we’ve got.

Now, these two studies aside, bone broth could help with appetite control in a few ways. It contains protein and amino acids like glycine and glutamine, which may release satiety hormones such as GLP-1 and PYY that tell your brain you are full. The high water content could play a role by expanding the stomach, triggering stretch receptors that send fullness signals. Since protein takes longer to digest, bone broth might help with keeping hunger away longer compared to low-protein drinks or liquids¹¹ ¹² ¹³ ¹⁴ ¹⁵.

While it is not a magic appetite suppressant, the mix of protein, amino acids, and hydration could theoretically help with appetite suppression.

Do I recommend it as a meal replacement? Hard pass. But as a hydrating drink between meals? That could work. Totally up to you, try it and see how it goes.

4. Grapefruit as an appetite suppressant

So it looks like the appetite suppressant rumors come from the idea that grapefruit might contain some fat-burning digestive enzymes?? And the grapefruit diet? Apparently, it is high-protein, low-carb, and has you eating up to three grapefruits a day on just 800 calories¹⁶? This cannot be real. Whoever came up with this diet or brought it back from the ‘30s, we need to have a serious talk.

Grapefruit aka citrus paradisi... Funny how they called it ‘paradisi’ when the bitter taste of grapefruit feels far from it. Anyway, let’s look at the scientific evidence. I couldn’t find much on appetite suppression, but there are other studies showing potential benefits of grapefruit and grapefruit juice.

For example, a systematic review of three RCTs found no significant effect on weight loss but did show a small reduction in systolic blood pressure.

Another study found that drinking grapefruit juice regularly for six months improved artery health in postmenopausal women, likely due to its flavanones.

There is also research suggesting that grapefruit and grapefruit juice may help improve lipid profiles ¹⁷ ¹⁸. Additionally, grapefruit contains nootkatone, a compound that has been found to activate AMPK, a key enzyme in energy metabolism, leading to increased fat burning and improved metabolic health in mice studies ¹⁹.

Can Grapefruit theoretically support appetite?

The number one factor would be fiber content. Grapefruit contains pectin, a type of soluble fiber known for its benefits in digestive health, though most of it is in the peel layer. The high water content also plays a role in hydration and stomach distension, which could increase fullness.

Other health benefits include being high in vitamin C, a powerful antioxidant, as well as flavonoids like naringin, which have anti-inflammatory and antioxidant properties. It also contains vitamin B5, which helps with energy metabolism.

If you are fine with the bitter taste (I am not, and grapefruit doesn’t make my list of favorite fruits), it seems like a good addition to your diet for vitamin C and other potential health benefits. But for appetite suppression? The evidence just isn’t there. No harm in trying, though.

P.S. Grapefruit is notorious for interacting with a lot of medications, so be careful.

5. Is oatmeal an appetite suppressant?

Let’s see…

.

Oatmeal is often praised for keeping you full longer, and for good reason! there is a lot of science behind it. The secret lies in β-glucan, a type of soluble fiber.

β-glucan fiber in oats increases the thickness (viscosity) of your meal, which slows digestion, delays stomach emptying, and keeps you full longer.

I have written about the texture of food and how viscosity impacts appetite in this article.

Studies show oatmeal suppresses hunger better than most processed breakfast cereals, including cornflakes and ready-to-eat cereals, thanks to its higher fiber content and slower digestion rate. Eating oatmeal for breakfast has also been linked to lower calorie intake throughout the day ²⁰ ²¹ ²².

Want a killer combo for appetite? I suggest adding stewed pears or shredded stewed apple to your morning oatmeal for the pectin. Pectin is another soluble fiber found in some fruits that supports gut health, blood sugar control, and cholesterol reduction by forming a gel-like substance in the digestive tract. It also slows digestion and increases fullness, which may help reduce appetite ²³ ²⁴.

So bottom line yes oatmeal, particularly because of its β-glucan content, can enhance satiety and reduce appetite better than many breakfast cereals. But like most things in nutrition, it may not work the same for everyone ²⁵.

If you enjoy oatmeal and it helps keep you full, great! Just make sure to pair it with protein, more fiber (fruit), and healthy fats like nut butter for an even better hunger-crushing effect. A big yay for oatmeal from me.

P.S.: If you're worried about glyphosate (even though it's not something to stress over too much, see video here), you can opt for organic oatmeal.

6. Chia seeds as a hunger suppressant

Chia seeds in water seem to be a popular TikTok (and Vogue) health trend. While researching the topic, I came across this Vogue article about chia water, and apparently, if you throw in some lemon slices, you can call it "sexy water"...lol. No comment on that, but honestly, staying hydrated is always a good thing, so call it whatever you want.

Chia seeds might help with appetite control mainly because they are packed with fiber and some protein, both of which help keep you full longer. They also contain ALA (alpha-linolenic acid), a precursor to omega-3 fatty acids, and minerals like magnesium, which support overall health ²⁵.

When mixed with liquid, chia seeds form mucilage, a gel-like substance that helps slow digestion and enhance satiety. Some studies found that eating chia seeds with yogurt as a snack led to greater fullness ²⁶.

There is also research suggesting that chia seeds (30 grams of ground Salba-chia per 1,000 kcal daily) may help with weight management in people with type 2 diabetes by reducing weight and waist size; however, participants were also following a 500-kcal daily calorie deficit. In this study, Salba-chia influenced appetite-related hormones, increasing adiponectin levels by 6.5%, (a hormone linked to better insulin sensitivity and fat metabolism). Ghrelin levels, the hormone that stimulates hunger, decreased by 17% ²⁷.

So yes, chia seeds are nutrient-dense and fiber-rich, and adding them to your diet could help with appetite management.

Chia in water with lemon for appetite suppression? Not sure about that, and my guess is it won't suppress appetite for too long, but it sounds like a good addition for extra nutrients found in chia and water for hydration. And if you add lemon and turn it into ‘sexy water’, you get some vitamin C as well.

P.S. If you are not a big fan of chia, ground flaxseeds and psyllium husk are great alternatives.

7. Metamucil as an appetite suppressant

So I mentioned psyllium husk earlier, which brings us to the next point: Metamucil.

Metamucil is a fiber supplement containing psyllium, often used to aid digestion and promote satiety. And yes, the claims on the bottle are actually backed by scientific evidence, which is rare compared to many other supplements on the market.

Psyllium forms a gel in the stomach, which slows digestion and may influence gut hormones, playing a role in appetite regulation. It is also highly effective for constipation, with doses greater than 10 g per day shown to help. Additionally, psyllium has been found to help lower cholesterol levels ²⁸ ²⁹ ³⁰.

Bottom line? Psyllium husk could help with digestion, appetite, and even cholesterol levels.

8. Does Dark Chocolate suppress appetite?

Well, the findings are mixed. Some studies suggest it can help reduce hunger and lower food intake, especially when compared to milk or white chocolate ³¹. (I mean, have you ever eaten a whole dark chocolate bar in one go? Me neither.)

Dark chocolate contains cocoa polyphenols (flavonoids: epicatechin and procyanidins), compounds that may play a role in appetite regulation ³².

Some research even suggests that flavanols in dark chocolate could help increase satiety, but the overall findings are inconsistent. In postmenopausal women, eating dark chocolate led to lower calorie intake, and in healthy men, it increased fullness and reduced the desire to eat ³³.

So, can dark chocolate help with appetite?

I’m not sure?. I’m not a big fan of dark chocolate, so I can't say for myself (though I do love a good homemade brownie with loads of cocoa). Based on studies, it might have a mild appetite-suppressing effect. If you enjoy it, go for a higher cocoa content since that’s where the beneficial compounds are.

Beyond its effects on appetite, dark chocolate and cocoa products are a great addition to your diet for other health benefits. They are rich in antioxidants, support heart health, and contain theobromine, which may help support brain function and energy levels ³⁴ ³⁵ ³⁶. And if you're like me and don’t enjoy dark chocolate (ew), you can easily add cocoa powder to your smoothies, oatmeal, protein shakes, or hot chocolate for all the benefits (without the bitterness).

9. Caralluma fimbriata as an appetite supressant

I had no idea this even existed until I came across it a few days ago while researching appetite-suppressing foods and supplements. Caralluma fimbriata is an edible cactus, and its supposed appetite-suppressing effects may come from compounds called pregnane glycosides.

Looking at the research, I’m not very optimistic. The results are mixed. Some studies suggest it might help with reducing ‘belly fat’, maintaining body weight, and lowering calorie intake, but there is no solid evidence that it actually suppresses appetite. One study found no impact on satiety hormones, while another suggested it might affect ingestive behavior and nutrient uptake, but that was in animals. A meta-analysis (which looked at multiple studies) found no significant effects on appetite or metabolism, making it unlikely to be an effective appetite suppressant or weight-loss supplement ³⁷ ³⁸ ³⁹ ⁴⁰.

My thoughts? Like most appetite and weight-loss supplements, it’s not the magic pill you’re looking for. Better alternatives? Fiber, loads of fiber and protein, and water. If you’re thinking about trying it, just know the science doesn’t back it up as a magic supplement for appetite control.

Bonus: Sex, Satiety, and Appetite

I have to give credit to the Redditor who suggested that having more sex might help with reducing appetite and non-stop snacking. Also, just an FYI, emotional eating is not my area of expertise.

I already mentioned in a previous article that appetite is influenced by a huge number of factors, not just ghrelin and leptin. Neurotransmitters like dopamine also play a big role, and our mood can impact what and how much we eat (like when you are upset and suddenly chocolate feels like therapy).

Of course, I couldn’t find any research directly linking sex or lack of it to appetite regulation. But maybe one day scientists will get curious. Theoretically, here is how sex could influence appetite and snacking (and if I’m wrong, feel free to call me out in the comments). Sex releases feel-good chemicals that can help reduce stress, which could mean fewer cravings and less emotional eating. It also makes you feel happy and satisfied, so you might not turn to food for comfort as much. Plus, it could result in better sleep, which we know has a huge impact on hunger.

Long story short, less stress might mean less boredom eating and emotional snacking. We also have a lot of research showing that boredom and mood play a big role in appetite, and negative emotions tend to increase food intake⁴¹ ⁴² ⁴³ ⁴⁴ ⁴⁵ ⁴⁶.

Sex aside, there are other ways to keep your mind busy and find enjoyment without snacking out of boredom. Hobbies like painting, playing music, exercising, or reading can keep you engaged, making you less likely to eat just because you are bored. Finding something that brings pleasure and purpose (up to you what that is) could help with mindless snacking.

Final thoughts on appetite

Time to wrap this up and not make it as ridiculously long as the rest of my articles. I might even come back with part two because the list of foods and supplements that claim to suppress appetite, curb hunger, and help with weight loss is endless (because 🤑).

As always, I suggest eating more and honoring your hunger (sounds counterintuitive, but trust me). A cookie and a huge bowl of chili con carne might have the same calories, but their effect on appetite and satiety is very different. So if you want to regulate your appetite, start by eating more of the good stuff (protein, fiber, healthy fats, etc.), staying less bored, and setting some boundaries and discipline (for example, no more snacking while watching Netflix). I think it took me five years, but I finally broke the habit of associating Netflix with eating popcorn and crisps.

Also, if you think past experiences affect your appetite and eating behaviors aka some sort of trauma, it is worth addressing that too. I had my own issues with big portions, thanks to a scarcity mindset derived from my childhood…

Anyway, I’m done yapping. And if you need a nutritionist to guide you, I’d love to help!

I look forward to helping you thrive!
M.

Curious to learn more ? Check out other articles on the blog for tips, myths, and science-backed insights:

References (to geek out further):

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