Slimming aids, appetite moderators: thanks to their satiating effect, the best natural appetite suppressants help to avoid the temptation of snacking. They reduce our calorie intake. How do they work in the body? And which are those that deserve a detour by our plate?
When looking to lose weight, any help is welcome. Some plants act as natural appetite suppressants to moderate our appetite. Low in calories, they increase our feeling of satiety. Do you want to discover the 10 best natural appetite suppressants?
Also called appetite moderators, these are plants, algae and vegetables that reduce the feeling of hunger and help to lose weight without frustration. Most of the time, these foods swell in the stomach on contact with water, producing a feeling full. Ultimately, it limits the temptation to snack and helps to eat less.
Appetite suppressants work on the brain to make it believe that it is not hungry. Their action is directed mainly on the neurochemical transmitters of the central nervous system, which has the consequence of reducing food intake.
How does the appetite suppressant effect work?
The satiety center that manages the feeling of hunger is located in our brain. For it to be regulated effectively, the hormonal game intervenes, and more particularly serotonin.
When we eat, salivary, gastric and intestinal secretions as well as the filling of the stomach will promote the secretion of serotonin, the hormone of pleasure and well-being. The latter will cause a feeling of fullness about 20 minutes after the start of the meal.
We understand the interest of maintaining a balanced level of serotonin in the body to send the brain satiety signals. It is in this sense that the patented appetite moderators that can be found on the market in the form of food supplements have been developed.
These are designed based onactive ingredients of natural origin, ie directly derived from plants, fruits or algae (gums, mucilages or fibers).
The 10 best natural appetite suppressants (in our opinion)
1- Locust bean gum
Carob is the fruit of the carob tree, a Mediterranean tree native to the Middle East. It has the shape of a pod, with a very hard shell, which contains large seeds from which the powder and locust bean gum are extracted. Locust bean gum reduces appetite by swelling the stomach and providing feeling full.
It therefore has an appetite suppressant effect by acting as a kind of gel which takes on volume in the stomach. It is effective against the problems of overweight and obesity.
In herbal medicine, carob is recognized for its function of regulating digestion and treating digestive disorders (constipation, diarrhea, etc.). To help lose weight, there are solutions based on locust bean gum.
2- Wakame
Popular in Japan where it originates, wakame (or sea fern) is a brown seaweed, extremely rich in nutrition and especially used in the preparation of salads and soups. Wakame is an effective appetite moderator for help to lose weight in reducing the urge to eat.
It helps in controlling weight by contributing to fat metabolism. It facilitates the detoxification of the digestive system by ridding it of heavy metals and toxins.
Wakame contains fucoxanthin which helps prevent certain diseases such as type 2 diabetes, overweight, obesity and cardiovascular disease. In herbal medicine, it is found in some food supplements.
3- Konjac, one of the best natural appetite suppressants
Konjac is a vegetable whose bulb is used to make a pasty, black or white jelly, which is found in many food products. It is mainly cooked and consumed and cooked in Japan.
Low in calories, konjac is considered a powerful natural appetite suppressant. Its roots contain glucomannan, a gelling fiber that takes up a lot of space in the stomach when ingested, providing rapid feeling full.
In herbal medicine, konjac is recognized for its effectiveness in the fight against digestive disorders, but also for lowering the level of bad cholesterol. It is used more and more (and wisely) in slimming diets.
4- Oat bran
Oat bran is the husk or residue of the oat grain that has been reduced to flour. It is an excellent natural appetite suppressant that reduces cravings for snacking. On contact with water in the body, oat bran swells in the stomach and provides feeling full.
Thanks to its high fiber content, oat bran promotes intestinal transit and is effective against constipation, gas and bloating.
In herbal medicine, oat bran is used to regulate carbohydrate metabolism in people with diabetes and to lower blood cholesterol levels. It is widely used for its appetite suppressant action in weight loss diets.
5- Agar-agar
Agar-agar is a natural plant gelling agent extracted from red algae that is used to gel a large number of food products (in Japan, it is called “kanten”). Agar-agar has appetite suppressant properties. Its soluble fibers swell on contact with water and form a gel in the stomach. This algae allows you to eat less and limit snacking cravings.
Low in calories, agar-agar is effective for slimming and promotes intestinal transit while preventing fat storage. This seaweed extract contributes to the lower cholesterol levels. In cooking, it is mainly used for its gelling power on water and aqueous solutions.
6- Acacia fiber
Acacia fiber is a soluble bio fiber that comes from the gum of the acacia. This gum comes from the branches and trunk of the tree. Acacia fibers swell in the stomach on contact with water and this phenomenon causes feeling full fast. Obviously, these fibers are just as beneficial for transit and digestion.
Acacia fiber slows down fermentation in the colon, which decreases gas and bloating. It has a relatively low glycemic index, which makes it an almost neutral supplement in the diet.
Acacia fiber also helps prevent diabetes, normalize blood sugar levels and cholesterol levels. In herbal medicine, it is found in some supplements.
7- Psyllium, a great natural appetite suppressant
A very effective satiety regulator, psyllium is a herbaceous plant that grows in the dry regions of the Mediterranean basin and in Western Asia. The natural plant fibers of psyllium become waterlogged and form a gelatinous liquid which swells the stomach causing the feeling of fullness.
Excellent laxative, it facilitates intestinal transit thanks to its fiber content. It is also used to lower cholesterol levels. In herbal medicine, psyllium is increasingly popular in weight loss programs and is widely used in the treatment of digestive disorders.
8- Guar gum
Guar is a herbaceous plant that comes in the form of a “green bean”. It is part of the class of legumes. This plant was cultivated in India and Pakistan, before integrating into our Western society. Guar gum is an effective appetite suppressant as part of a slimming diet.
On contact with water, it forms a gel which swells in the stomach and suppresses appetite. This produces a feeling full and limits the amount of food ingested during meals. Its fibers do not eliminate fats but they promote their destocking, and the elimination of toxins and waste.
In cooking, Guar gum is used in particular in gluten-free preparations to give elasticity to foods, for example gluten-free pasta. It is also used as an additive for various sorbets, sauces, ice creams, bakery products, etc.
9- Fucus
Appreciated for its richness in mucilage and potassium, wrack is a brown seaweed found on the edge of rocky coasts almost everywhere on the planet. It is a real appetite suppressant which, once consumed, quickly causes a feeling full. This is due to the polysaccharides it contains. These swell in the stomach on contact with liquids and the algae increases in size.
Effective for intestinal transit and digestion, wrack helps fight against gastric acidity and heartburn. It is very rich in nutrients: polyphenols, polysaccharides, mucilages, trace elements (copper, zinc, iodine, selenium, calcium, magnesium, potassium, sodium, sulfur, silicon, iron), amino acids and vitamins (folic acid, vitamin C and vitamin B).
10- Karaya gum
From pinkish brown to pale yellow, Karaya gum is a vegetable gum obtained from the branches of Sterculia, a tree native to India. It is an excellent natural appetite suppressant which forms in the presence of water a thick gel, insoluble and capable of absorbing up to 100 times its own weight in water. This fills the stomach and causes feeling full.
Excellent laxative, Karaya gum promotes digestion. It increases the volume of stools and facilitates their evacuation. It is used in herbal medicine in cases of chronic constipation, bloating and diarrhea. It is often recommended in slimming diets.
Apart from this non-exhaustive list, what are the best natural appetite suppressants for you? Tell us in the comments …
