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Foods That Quiet Appetite

Updated on April 22, 2017
Eating disorders: anorexia and obesity
Eating disorders: anorexia and obesity | Source

Eating disorders such as anorexia or binge eating are causing a lot of psychological and health problems nowadays. Anorexia is an eating disorder that may cause an intense fear of gaining weight making a person dangerously thin. Those who suffer from anorexia have less than normal weight, negative body image and obsession with controlling their diet. To prevent weight gain or to continue losing weight, people with anorexia usually severely limit the amount of food they eat and it leads to starvation. Anorexia can also relate to emotional and behavioral issues including unrealistic perception of a body weight and fear of gaining weight and becoming fat.

Binge eating is another serious eating disorder that makes people to frequently consume unusually large amount of food. Since they are unable to resist the urges and continue to overeat, their overeating habit is becoming a compulsive behavior. It often results in obesity and weight gain. Other surprising things that greatly contribute to excessive eating are super strict diets, artificial sweeteners, deficiency in the hormone glucagon-like peptide 1 (GLP-1), poor sleep (it lowers feel-full hormone leptin and increases hunger hormone ghrelin) and physical exercises.

Benefits of Phytonutrients

Super strict diets with low-calories can cause biological and psychological hunger and cravings in a person’s body. In order to avoid starvation, the brain will send a signal that the body needs extra food during the starvation period in order to avoid death and to keep the body in a survival mode.

Those who follow strict diets or afraid to gain weight should consume more food high in water and fiber that will help to fill the stomach and make them feel full. There are many benefits in high in water and fiber foods that will help to lower the high levels of body fat in obese people and provide sufficient amount of nutrients. The low-calorie, high-volume foods help to transmit signals to brain that will quite your appetite.

Fiber or roughage is important in digestive health and has some benefits such as decreasing cholesterol, normalizing blood sugar levels and creating a feeling of fullness. Fiber can be found in vegetables, honey, whole grains and nuts. It is very beneficial for those who are working on weight loss to include high-fiber foods in each meal, as well as water, fruits and veggies.

For those who suffer from the binge eating disorder, fiber can help to suppress hunger in variety of ways. Once it gets into your stomach it slows overall digestion and makes you feel full. Food in the stomach has to stay longer before being processed. As a result, you are less likely to overeat during your next meal. For example, eating a small fiber-rich salad before the basic meal will make you feel less hungry.

Diet and benefits of phytonutrients
Diet and benefits of phytonutrients | Source

The following list of foods will help you to suppress the appetite and stay full longer. These foods are the best source of the phytonutrients and loaded with vitamins, fiber, and minerals:

  • Water, Whey Protein, Green Tea, Vegetable Juice
  • Apples, Avocado, Green Leafy Vegetables and Salads
  • Beans, Chickpeas, Vegetable Low Calorie Broth Soup
  • Pickles, Ginger and Chili powder, Eggs, Nuts /Almonds
  • Oatmeal, Tofu
  • Salmon (for those who does not like salmon – tuna or herring)
  • Coffee – though this can cause jittery and nervousness, a certain amount of coffee can aid the boosting of metabolism and suppress appetite.
  • Cinnamon - before having an oatmeal, cereal, fruit, or even coffee, you can sprinkle some amount of cinnamon on it. Cinnamon, similar to ground spices like the cloves and ginger, helps to lower the blood sugar levels, which—you guessed it—helps to control appetite.

There are two types of fiber that your body needs: soluble and insoluble. Both soluble and insoluble types are carbohydrates and come from plants. However, fiber doesn’t break down and absorb by your digestive system like carbohydrates. Instead, in slows its digestion bringing the feeling of fullness. The soluble fiber absorbs water the same way oatmeal absorbs water while insoluble fiber doesn’t. This is the reason why the soluble fiber decreases the glycemic effect of the meal.

In order to stay full and healthy, it is recommended to consume 14 grams of fiber for every 1,000 consumed calories. Not eating after 6pm will also help to shred additional body fats. In addition, you will need an equal amount of both soluble and insoluble fiber in your diet. Usually fiber-rich foods have both types of fiber, but with more of one type than the other.

High-fiber foods help to keep weight down by stimulating the release of appetite-suppressing hormones in the body and reduce obesity. The high fiber diets are known for its capacity of providing different health benefits that can be incorporated in breakfast or meals as the way to help people lose the unwanted fats. It is very effective in regulating appetite and help to reduce feeling of hunger.

Benefits of Lean Protein

Another way to suppress hunger and to overcome the eating disorder is to eat lean protein like lean meat, fish, soybeans, poultry, and eggs that will bring feeling of fullness. You will feel more full after eating protein than other nutrients because it will suppress feelings of hunger and provide enough nutrients for your body.

In some studies, researchers compared weight loss programs that included egg breakfast. Those who ate two eggs for breakfast five times a week for eight weeks, as part of the low calorie diet, lost 65% more weight than those who didn’t consume enough protein as part of their diet such as bagels.


Aside from the capacity of fiber to reduce glycemic food effect and to contribute to the colon health, fiber presents many benefits in different ways. The soluble fiber can help you to keep a healthy weight by keeping you feeling full without adding many calories to your diet. It also helps to lower the cholesterol and the triglycerides, minimizing chances of a heart disease and diabetes. When this type of food is part of your daily meals, your body will maintain a healthy weight without losing energy and necessary nutrients.

© 2015 Essence


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    • lifeessence profile image

      Essence 2 years ago

      Thank you for bringing this important aspect, autoimmune.

    • autoimmune profile image

      autoimmune 2 years ago from United Kingdom

      very useful natural health information on nutrients.

      apricot kernels are also very healthy as they contain anti-cancer nutrients.