Certain herbs and plants may help promote weight loss by reducing appetite. They may do this by making you feel more full, slowing how your stomach empties, blocking nutrient absorption, or influencing appetite hormones.

This article focuses on natural herbs and plants that have been shown to help you eat less food by suppressing appetite, increasing feelings of fullness, or reducing food cravings.

Here are 10 natural appetite suppressants that may help you lose weight.

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1. Fenugreek

Fenugreek is an herb from the legume family. The seeds, after being dried and ground, are the most commonly used part of the plant.

Fenugreek contains both soluble and insoluble fiber, which can increase feelings of fullness and lead to a lower food intake.

In one study, nine Korean females with overweight consumed fennel, fenugreek, or a placebo tea before attending a buffet.

Compared with other participants, those who drank fenugreek tea had:

• less hunger
• less inclination to eat
• a greater feeling of fullness

However, there were no differences in the amount of food the groups ate.

In addition, this was a small study, and it was unclear whether the effect was due to fiber or other ingredients in fenugreek. More research is needed to confirm the benefits of fenugreek in suppressing appetite.

SUMMARY

Fenugreek seeds contains fiber and may help reduce appetite by increasing feelings of fullness.

2. Glucomannan and other viscous fiber

Dietary fiber, such as glucomannan, may help manage appetite and weight. Glucomannan is present in Konjac, a starchy root vegetable used to make noodles and other foods.

A 2020 review concluded that consuming viscous fiber — such as glucomannan — may modestly but significantly reduce body weight and other measures of fat, especially in people with high body weight, diabetes, and metabolic syndrome.

Safety and dosage

The Office of Dietary Supplements notes that taking up to 15.1 g per day of glucomannan for several weeks is likely safe, although tablets can pose a choking hazard.

Some people have also experienced loose stools, flatulence, diarrhea, constipation, and abdominal discomfort as adverse effects.

SUMMARY

Glucomannan is a type of fiber that may help suppress your appetite. It forms a viscous gel, which delays fat and carb absorption.

3. Gymnema sylvestre

Gymnema sylvestre has long been used in India as an antidiabetes medication, but it may also have anti-obesity properties.

Some research from 2012 suggests that Gymnema sylvestre has properties that may help manage blood lipids and other factors that tend to be high in people with obesity.

In the study, rats that consumed a high-fat diet followed by Gymnema sylvestre extract for 28 days experienced decreases in cholesterol levels and BMI.

However, more investigations are needed to establish whether Gymnema sylvestre is safe and effective in helping humans manage weight and appetite.

SUMMARY

Gymnema sylvestre is an herb that can may help reduce obesity.

4. Griffonia simplicifolia (5-HTP)

Griffonia simplicifolia is a plant that contains 5-hydroxytryptophan (5-HTP), a compound that is converted into serotonin in the brain. An increase in serotonin levels may help suppress appetite, according to some research.

Some older, limited research suggests that 5-HTP may help people overcome obesity by inducing feelings of fullness.

However, taking 5-HTP supplements may increase the risk of serotonin syndrome, a potentially serious condition. Always consult a doctor before using these or other supplements.

SUMMARY

Griffonia simplicifolia is a plant rich in 5-HTP. This compound is converted into serotonin in the brain, which has been shown to decrease appetite.

5. Caralluma fimbriata

Caralluma fimbriata is an herb that may suppress appetite and manage obesity.

In one study, 83 adults with overweight took supplements with either Caralluma fimbriata extract or a placebo for 16 weeks. At the end of the study, those taking Caralluma fimbriata extract had a reduction in calorie intake and waist circumference. They also did not gain weight, while those in the placebo group did.

A 2021 review noted that taking Caralluma fimbriata extract may reduce waist circumference but does not appear to affect body weight or BMI. Possible adverse effects include constipation, diarrhea, nausea, and rashes.

SUMMARY

Caralluma fimbriata is an herb that may help decrease appetite levels. Combined with exercise and a calorie-controlled diet, it may help promote weight loss.

6. Green tea extract

Green tea extract may be effective for weight loss, among other health benefits.

Green tea contains two compounds that may contribute to its weight loss: caffeine and catechins.

Caffeine is a stimulant that increases fat burning and suppresses appetite, while green tea catechins — particularly epigallocatechin gallate (EGCG) — may boost metabolism and reduce fat.

The authors of one review note that consuming green tea with ECGC levels of 100–460 milligrams (mg) per day for 12 weeks may help reduce body weight and fat mass, while adding in caffeine at 80–300 mg/day may increase the effect.

Another study, from 2012, found evidence that drinking beverages containing soluble fiber, ECGC, and caffeine can leave people less likely to eat so much at the next meal.

SUMMARY

Green tea extract contains caffeine and catechins, which can boost metabolism, burn fat, and aid weight loss. Combining green tea extract with other ingredients may decrease appetite levels and reduce food intake.

7. Conjugated linoleic acid

Conjugated linoleic acid (CLA) is a type of fat present in some animal fats and as supplements.

Some experiments have suggested CLA supplements might help improve body composition and reduce body fat and obesity, but more studies are needed.

SUMMARY

Conjugated linoleic acid is a a naturally-occurring trans fat that may help with weight loss. It may work by changing the way your body metabolizes fat.

8. Garcinia cambogia

Garcinia cambogia comes from a fruit of the same name, also known as Garcinia gummi-gutta.

The peel of this fruit contains high concentrations of hydroxycitric acid (HCA), which may have weight loss properties.

A 2022 review of eight trials, with data for 530 participants, suggested that Garcinia supplements could reduce:

• body weight
• the percentage of fat mass
• waist circumference

However, more studies are needed to confirm the safety and effectiveness of Garcinia HCA supplements for weight management.

SUMMARY

Garcinia cambogia contains hydroxycitric acid (HCA). HCA has been shown to help increase serotonin levels, which may improve fullness levels. However, some studies show no significant effects from this supplement.

9. Yerba mate

Yerba mate is a plant native to South America. It’s known for its energy-boosting properties.

Some research has suggested that taking capsules containing a total of 3 g of yerba mate daily for 12 weeks may help reduce body fat and improve the waist-hip ratio of people with obesity.

Moreover, a study of 12 healthy women has indicated that taking 2 g of yerba mate before performing a 30-minute cycling exercise reduced appetite and also boosted metabolism, focus, and energy levels.

Yerba mate appears to be safe and does not seem to produce any severe side effects. However, drinking yerba mate very hot and reusing the same leaves may lead to a higher risk of esophageal and other types of cancer.

SUMMARY

Yerba mate is a plant known for its energy-boosting properties, and it may also help with appetite reduction and weight loss.

10. Coffee

Studies suggest that the caffeine in coffee may help promote weight loss by:

• increasing calorie burn
• boosting fat breakdown
• reducing appetite

It seems that ingesting caffeine 0.5–4 hours before a meal may influence stomach emptying, appetite hormones, and feelings of hunger.

Nevertheless, note that a high caffeine intake may raise blood pressure in some people.

SUMMARY

The caffeine in coffee may help reduce appetite, delay stomach emptying, and influence appetite hormones, all of which can help you eat less. Caffeine may also increase fat burn and aid weight loss.

The bottom line

Certain herbs and plants may help promote weight loss.

Depending on the herb, they may do this by:

• suppressing appetite
• increasing fullness levels
• slowing stomach emptying
• blocking the absorption of nutrients
• influencing appetite hormones
• boosting the burning of energy
• breaking down fat

The items listed above may offer a natural approach to weight loss alongside dietary measures and exercise.