13 Foods That Naturally Suppress Appetite Better Than Any Weight Loss Pill

Weight-loss drugs have officially taken over social media. For many people, they've delivered dramatic results. However, these meds aren't the right option for everyone due to factors like high cost, underlying health conditions, side effects, or personal preference. We're here with some interesting news. We spoke with Eduardo Oliver, a nutrition coach and CEO of Tribe Organics, who shares 13 foods that can suppress your appetite naturally—and maybe even better—than weight-loss drugs.

"Some foods are more filling than others due to their ways of interaction with hormones and digestion," explains Oliver. "Foods that need more time to be chewed, digested, and absorbed send stronger signals of fullness from the gut to the brain. Stable blood sugar is also a major contributing factor since drastic changes in blood sugar levels can cause one to feel intensely hungry even when they have already consumed enough calories for the day. The combination of volume, texture, and nutrient density are significant factors in determining the level of satisfaction one experiences after a meal."

Fat, fiber, and protein can work together to influence your appetite. They each have their own important jobs.

"Fiber increases the bulk of the stomach contents and slows down the digestive process, thus helping people to feel full on fewer calories and at the same time having a positive impact on gut health," Oliver says. "Protein has the most powerful effect on satiety hormones thus reducing the cravings for snacks between meals. Healthy fats give the stomach a feeling of fullness as they take longer to get digested and on the other hand, they increase the taste satisfaction which is important because being emotionally and physically satisfied helps in avoiding overeating later during the day."

Here are the foods you can incorporate into your diet—Oliver breaks them down into groupings.

Fruits, veggies, grains, and pulses are whole foods that help you feel full by triggering natural hormones and slow down digestion to help maintain blood sugar levels.

"Many medications aim to reduce hunger in an artificial manner, which often results in the opposite effect in the form of rebound appetite or side effects, whereas foods do the opposite by providing volume, nutrients, and satisfaction at the same time. When hunger is naturally controlled, people are more likely to eat regularly and feel energized rather than deprived," Oliver tells us.

Eggs and Greek yogurt are jam-packed with protein. Protein lowers your hunger hormone levels and helps you to feel full for longer periods of time.

Oats, lentils, apples, and potatoes are excellent sources of soluble fiber. These foods absorb water and slow down the stomach-emptying process, thereby keeping you satiated for a longer period of time.

Avocados, salmon, and chia seeds provide good fats that help you feel full. They're all tasty additions to your meal, which makes eating feel less restrictive and reduces the desire to reach for unhealthy snacks.

Before heading to the grocery store, check out Nutritionist Reveals The 10-Second Hack To Find Hidden Protein Foods.