I'm a Dietitian and These 6 "Nature's Ozempic" Foods Suppress Appetite Naturally

Turning to a registered dietitian to learn what foods will meet your health and wellness goals is always a wise decision. An assessment of your lifestyle and eating habits—along with considering your overall health—will help them create the best personalized plan that meets your intentions. If your goal is weight loss, you're on the right path. We spoke with Gillian Killiner, registered dietitian and founder of 121 Dietitian, who shares six "nature's Ozempic" foods that serve as natural appetite suppressants.

What Are Nature's Ozempic Foods?

What exactly does "nature's Ozempic" mean? According to Killiner, "'Nature's Ozempic' is a trendy phrase, but what this really refers to are foods that naturally support appetite control by slowing gastric emptying, stabilising blood sugars, improving gut hormone responses, and enhancing satiety. They don't mimic a GLP-1 drug—but they can help people feel fuller for longer when used strategically."

6 "Nature's Ozempic" Foods That Curb Appetite

These foods are most effective when consumed earlier in the day—at breakfast or lunch—as they help avoid blood sugar dips and late-afternoon cravings that get many off-track.

"Protein- and fiber-rich foods with breakfast have a true positive effect on appetite regulation for the rest of the day," Killiner explains.

Kicking the day off with a hearty bowl of oats is always a good idea. This food is chock-full of protein and fiber—specifically, beta glucan, which slows digestion and promotes an elongated feeling of fullness. According to Killiner, a 40 to 50 gram serving is sufficient to reap the benefits.

Plus, oats are easily customizable. Add more fiber to your meal with flax seeds, chia seeds, and/or fresh fruit.

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Beans and lentils are wholesome, feel-good foods many enjoy. In fact, a three-bean minestrone soup (garbanzo, pinto, and white bean) is the go-to meal of the world's longest-living family.

Beans and lentils are simple yet provide a whole host of health benefits. They're high in both fiber and plant protein and they trigger satiety hormones. Killiner recommends aiming for 100 to 150 grams of cooked beans or lentils in each meal.

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Chia seeds are a popular addition to oatmeal and parfaits—and can even be transformed into a decadent chia seed pudding. According to Killiner, this small yet mighty superfood absorbs several times its weight in fluid, which allows it to expand in your stomach after consumption and decrease hunger. Aim for one to two tablespoons of chia seeds in meals.

We all know the timeless saying, "an apple a day keeps the doctor away!" Apples are also an excellent food for those looking to lose weight and curb cravings.

"Apples contain pectin, a soluble fibre that helps regulate appetite and blood sugars," Killiner points out. "One medium apple before or with a meal can reduce snacking."

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Greek yogurt is one of those good-for-you foods that tastes like a decadent treat with a drizzle of farm-fresh honey and fruit.

"The high protein content in Greek yogurt helps regulate ghrelin (the hunger hormone) and supports muscle maintenance," Killiner tells us. "A 150 to 200 gram portion is ideal."

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Whether you prefer them scrambled, poached, or over-easy, an egg breakfast starts the day off right.

"Eggs are a protein-dense food shown to reduce appetite and snacking later in the day. Two eggs at breakfast can meaningfully reduce cravings," Killiner says.