Appetite is the feeling of wanting to eat, which is affected by hunger, emotions, hormones, and things around us.
Hunger hormones are chemical messengers that regulate appetite, signaling to the brain when to eat or stop eating. The main hunger hormone, ghrelin, stimulates appetite, while hormones like leptin, peptide YY (PYY), and GLP-1 help suppress hunger and promote feelings of fullness. These hormones work together to maintain energy balance and body weight.
Which foods help curb appetite naturally?
Some of the best foods for appetite control are those rich in fermentable carbohydrates and fiber, which help regulate hunger hormones.
✅ Jerusalem artichokes, also known as sunchokes, are especially rich in inulin, a prebiotic fiber that supports gut health and keeps you feeling full longer.
✅ Oats are another excellent option, as they contain beta-glucan, a type of soluble fiber that slows digestion and stabilizes blood sugar levels.
✅ Plantains (Green/cooking bananas) offer resistant starch, which feeds gut bacteria and supports appetite control.
✅ Onions, garlic, and leeks also provide prebiotic fibers that nourish beneficial gut microbes.
✅ Mushrooms and asparagus contain both fiber and water, helping to increase satiety without adding many calories.
How do these foods help regulate appetite?
Inulin is a naturally occurring soluble fiber and prebiotic found abundantly in foods like Jerusalem artichokes, asparagus, etc., Being a good prebiotic, inulin feeds beneficial gut bacteria and plays a key role in supporting gut health.
Inulin passes through the digestive tract undigested until it reaches the colon, where they are broken down—or fermented—by gut (pro-biotic) bacteria. This fermentation process produces short-chain fatty acids (SCFAs), such as acetate, propionate, and butyrate. These SCFAs trigger the release of appetite-regulating hormones like peptide YY (PYY) and glucagon-like peptide-1 (GLP-1), which help increase feelings of fullness and reduce overall food intake.
By including these types of whole plant foods in your diet regularly, you can naturally manage appetite, support digestion, and promote long-term weight control.