Hunger Hormones – What are some appetite suppressing foods?

Fight Hunger Hormones with Appetite Suppressing Foods

apples can help suppress your hunger hormones

It has been determined that it’s actually our hunger hormones that are responsible for our food cravings. Hormones are the messengers of the body, and they all play different roles. There are some that influence how quickly fat is stored in our body, others determine what we want to eat (or crave) and still others determine how we feel (how up or down or level our mood is).

Ghrelin is one of our hunger hormones and is produced when the stomach is empty. Its main purpose is to make us feel hunger so we feed our body fuel. The only way to satisfy the ghrelin hormone is to keep your stomach full of healthy foods, which in turn, suppresses your appetite.

Skipping meals is the worst thing you can do, as it can cause your cravings to become unbearable, which usually results in a bad-food decision or even in a bad-food binge. This is why crash diets and gimmicks often cause rebounding weight gain. If a person makes the correct food choices, they can more easily remain full and reduce their calorie intake by 500 calories a day. Over a year, this would equate to 50 lbs. of weight loss! 500 calories is equivalent to cutting out roughly one cheeseburger or 3 oz. of potato chips in one day.

Here are a few appetite suppressing foods to keep the grumblings away and to fight your hunger pangs.


An apple a day truly can keep the doctor away. The pectin contained in the apple prevents blood sugar spikes which lead to increased fat storage. This soluble fiber helps people feel full while reducing the amount of calories and sugar that is absorbed into the bloodstream after eating. These are just a couple of reasons why apples can become a dieters’ best friend.

For those who wish to prevent Type 2 Diabetes, apples are also a wise choice. Consuming an apple will help you to avoid the common blood sugar crash that commonly leaves you craving more and more to eat. Amazingly, apple pectin can keep you satisfied for 1 to 2 hours!

Some people find the best results by consuming an apple prior to eating a meal or going out for supper, and others prefer to eat one soon after their meal. Either way, apple pectin will help you fill up longer and faster. It is an excellent snack choice between meals since it helps to keep your blood sugar balanced. You can also add apple pectin powder to your shakes, oatmeal and yogurt.  Another great way to eat an apple is sliced with some almond butter!  Be careful to eat only organic apples as apples are heavily sprayed with pesticides.


Rice bran is an insoluble fiber that your body cannot digest. This actually means that it contains zero calories. It is great for making you feel full and then passing straight through you. If you take 1 to 2 TBS of bran with a large glass of water, you will be able to stop the release of the ghrelin hormone for approximately an hour. The bran acts like a sponge in your stomach and absorbs water. Make sure you drink plenty of water or you could easily become dehydrated. Avoid using wheat bran as so many people have sensitivity to wheat and don’t even know it.  The wheat produced in this country has been engineered to be very different from the wheat our ancestors used and is not a healthy food choice.

Green Tea

Green tea is known for its weight loss benefits. There is an exceptional phytonutrient called epigallocatechin gallate or EGCG found in Green Tea. This substance increases another hormone which is responsible for creating the feeling of fullness, so your ghrelin is calmed. If we can feel full between meals, that is a huge part of our weight loss efforts and helps us fend off potential weight gain. Another benefit is that EGCG activates thermogenesis, which stimulates your metabolism, so that your cells are burning fat and energy.

Additional Appetite Suppressing Foods

Other foods you can incorporate into your diet to help keep you feeling fuller longer include almonds and pine nuts, avocado, oatmeal and green leafy vegetables.  Avocados are an excellent addition to your diet as they contain protein as well as healthy fat and fiber.

Helping You Live Healthier in a Major Way!

Cheryl A Major, CNWC

Cheryl A Major, Certified Nutrition & Wellness Consultant




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Hunger Hormones – What are some appetite suppressing foods? — 2 Comments

    • Great idea Connie! When I’m busy at work, I sometimes put a little almond butter on a few slices of apple. It’s a quick and easy light lunch. The nut butter has some protein and healthy fat, and it slows down the metabolizing of the sugars in the apple. I think I’ll try taking a cue from you and slice the apple in advance so I don’t wait until I’m starving.

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