Certain herbs and plants may help promote weight loss by reducing appetite. They may do this by making you feel more full, slowing how your stomach empties, blocking nutrient absorption, or influencing appetite hormones.
This article focuses on natural herbs and plants that have been shown to help you eat less food by suppressing appetite, increasing feelings of fullness, or reducing food cravings.
Here are 10 natural appetite suppressants that may help you lose weight.
Fenugreek is an herb from the legume family. The seeds, after being dried and ground, are the most commonly used part of the plant.
Compared with other participants, those who drank fenugreek tea had:
- less hunger
- less inclination to eat
- a greater feeling of fullness
However, there were no differences in the amount of food the groups ate.
In addition, this was a small study, and it was unclear whether the effect was due to fiber or other ingredients in fenugreek. More research is needed to confirm the benefits of fenugreek in suppressing appetite.
Fenugreek seeds contains fiber and may help reduce appetite by increasing feelings of fullness.
A 2020 review concluded that consuming viscous fiber — such as glucomannan — may modestly but significantly reduce body weight and other measures of fat, especially in people with high body weight, diabetes, and metabolic syndrome.
Safety and dosage
Some people have also experienced loose stools, flatulence, diarrhea, constipation, and abdominal discomfort as adverse effects.
Glucomannan is a type of fiber that may help suppress your appetite. It forms a viscous gel, which delays fat and carb absorption.
Gymnema sylvestre has long been used in India as an antidiabetes medication, but it may also have anti-obesity properties.
In the study, rats that consumed a high-fat diet followed by Gymnema sylvestre extract for 28 days experienced decreases in cholesterol levels and BMI.
However, more investigations are needed to establish whether Gymnema sylvestre is safe and effective in helping humans manage weight and appetite.
Gymnema sylvestre is an herb that can may help reduce obesity.
Griffonia simplicifolia is a plant that contains 5-hydroxytryptophan (5-HTP), a compound that is converted into serotonin in the brain. An increase in serotonin levels may help suppress appetite, according to some
Some older, limited
However, taking 5-HTP supplements may increase the risk of serotonin syndrome, a potentially serious condition. Always consult a doctor before using these or other supplements.
Griffonia simplicifolia is a plant rich in 5-HTP. This compound is converted into serotonin in the brain, which has been shown to decrease appetite.
Caralluma fimbriata is an herb that may suppress appetite and manage obesity.
Caralluma fimbriata is an herb that may help decrease appetite levels. Combined with exercise and a calorie-controlled diet, it may help promote weight loss.
Green tea contains two compounds that may contribute to its weight loss: caffeine and catechins.
The authors of
Green tea extract contains caffeine and catechins, which can boost metabolism, burn fat, and aid weight loss. Combining green tea extract with other ingredients may decrease appetite levels and reduce food intake.
Conjugated linoleic acid (CLA) is a type of fat present in some animal fats and as supplements.
Conjugated linoleic acid is a a naturally-occurring trans fat that may help with weight loss. It may work by changing the way your body metabolizes fat.
Garcinia cambogia comes from a fruit of the same name, also known as Garcinia gummi-gutta.
The peel of this fruit contains high concentrations of hydroxycitric acid (HCA), which may have weight loss properties.
- body weight
- the percentage of fat mass
- waist circumference
Garcinia cambogia contains hydroxycitric acid (HCA). HCA has been shown to help increase serotonin levels, which may improve fullness levels. However, some studies show no significant effects from this supplement.
Yerba mate is a plant native to South America. It’s known for its energy-boosting properties.
Yerba mate is a plant known for its energy-boosting properties, and it may also help with appetite reduction and weight loss.
- increasing calorie burn
- boosting fat breakdown
- reducing appetite
Nevertheless, note that a high caffeine intake
The caffeine in coffee may help reduce appetite, delay stomach emptying, and influence appetite hormones, all of which can help you eat less. Caffeine may also increase fat burn and aid weight loss.
Certain herbs and plants may help promote weight loss.
Depending on the herb, they may do this by:
- suppressing appetite
- increasing fullness levels
- slowing stomach emptying
- blocking the absorption of nutrients
- influencing appetite hormones
- boosting the burning of energy
- breaking down fat
The items listed above may offer a natural approach to weight loss alongside dietary measures and exercise.