7 Foods That Can Suppress Your Appetite

Diana J. Smith

When you’re trying to lose weight, those pesky cravings can make this difficult. You might find yourself snacking frequently or eating larger meals. Being able to control your appetite can help you eat fewer calories and achieve your weight loss goals. Eating certain foods can help you feel fuller for longer periods of time, so you won’t end up overeating. You should plan on including the following foods that suppress appetite in your diet.


Almonds contain vitamin E, antioxidants, magnesium, and other nutrients that help you stay healthy while also suppressing your appetite. Eating a small amount of almonds as a snack is a great way to control your appetite. A handful of almonds is enough to help you feel fuller, so you’ll wait longer before eating again. You can eat plain almonds as a snack, or add them to healthy meals, such as salads.


Apples help suppress your appetite in multiple ways. They contain soluble fiber that helps you feel full for longer periods of time. Apples also take a long time to chew, which causes you to eat at a slower pace. When you eat apples, you’ll also gain energy and plenty of other nutrients as a bonus. Whole apples or apple slices make good snacks. You can also add apples to nutritious recipes like smoothies and even toppings on salad.


Eggs contain high amounts of protein, which help you stay fuller throughout the day. In fact, studies show that people who eat eggs for breakfast typically eat less for the rest of the day compared to those who have cereal for breakfast. Start your day off with eggs instead of bagels, cereal, or other carbs, and you should end up eating a lower amount of calories overall. Try an omelet with spinach and peppers, make scrambled eggs, or simply and lightly fry a couple in a pan.

Sweet Potatoes 

Sweet potatoes are filled with healthy nutrients, including vitamin A and vitamin C. Although they’re starchy, the starch in sweet potatoes can actually help suppress your appetite. This starch makes the digestive process take longer which means you’ll continue feeling fuller after eating them. Cut them into wedges or cubes and roast them along with your meal or save them for snacking later on.  

Dark Chocolate 

While chocolate might not seem like a good choice for weight loss, dark chocolate is an exception. Dark chocolate contains stearic acid that slows the digestive process down. The bitter flavor of this chocolate can also help decrease your appetite. Look for dark chocolate that is 70 percent cocoa or more, but keep in mind that you shouldn’t eat a lot of it. Small servings of dark chocolate, such as a piece or two, should be enough to curb your appetite (and satisfy your sweet tooth).  

Green Leafy Vegetables 

Spinach, Swiss chard, kale, and other leafy greens offer tons of nutrition while also acting as appetite suppressants. These vegetables are filled with fiber that helps you feel full for a long time. Make some leafy green vegetables as a side dish with dinner, use them in your lunch salad, or sneak a handful into your smoothie.  


Oatmeal contains a high amount of carbs, but these carbs can help control your appetite. The carbs in oatmeal help suppress hunger hormones, so that your stomach will stay fuller longer. Oatmeal is also packed with fiber, which also helps with appetite suppression.  

Skip the grocery store instant oatmeal which is filled with sugar that your body will burn through quickly. Instead, make it homemade (add other appetite suppressing ingredients like chopped almonds and apple slices) or choose a high protein, low calorie option like HealthSmart’s Maple Brown Sugar (a go-to customer favorite).  


If you’re looking for additional foods that suppress your appetite, we can help. We have several supplements and energy drink mixes available for appetite control. 

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