Over 12% of Americans now use medications like Ozempic and Wegovy for weight management, with many searching for natural alternatives to these costly drugs. Given the growing interest, natural wellness brand Ben’s Natural Health recently conducted a study to identify which everyday foods mimic the appetite-suppressing effects of these popular medications.
The research ranked 30 common foods based on how well they naturally boost GLP-1, a gut hormone that tells your brain you’re full and slows down digestion. This is the same hormone that weight loss shots like Ozempic artificially increase. While no food works exactly like these medications, certain food combinations can activate similar pathways that control hunger.
“We analyzed each food based on four nutrients that trigger natural GLP-1 release,” explain the experts at Ben’s Natural Health. “These are protein, fiber, resistant starch, and healthy fats. Protein helps you feel full quickly, while fiber slows down digestion, so you stay satisfied longer. Resistant starch found in beans feeds beneficial gut bacteria, and healthy fats help control hunger between meals. Together, these nutrients work like a team to mimic some effects of weight loss medications, offering a natural alternative worth considering.”
Here’s a look at the top 10 foods ranked by their ability to naturally mimic GLP-1 medication effects:
High-Protein Bowls That Keep You Full
- Salmon paired with quinoa stands out as the most effective meal that mimics the effects of weight loss medications the best. With 30g of protein (more than any other food in the study) plus 9g of fiber and plenty of healthy fats, this combination keeps hunger away longer than typical meals.
- For an easier everyday option, chickpeas work surprisingly well. Chickpea bowls with veggies and hummus can provide similar benefits and can be great for a filling plant-based meal.
Beans That Beat Cravings
- Lentils came in second place overall on the list. A simple cup of these tiny beans contains 18g of protein and 15g of fiber, more fiber than most people eat in an entire day. This makes them quite filling despite their small size.
- Black beans work almost as well as lentils. They have the same 15g of fiber per cup and nearly as much protein. There is also Edamame (young soybeans), which can make for a snack with 17g of protein per cup (more than you’d get from two eggs). They contain good amounts of both fiber and healthy fats too.
- Another option is mixed bean salads. They come with 14g of protein and 9g of fiber, helping you feel satisfied without the heaviness of meat.
Smart Starts to the Day
- Overnight oats with chia seeds, ranked fourth overall in the study, can be a simple breakfast option with equal amounts of protein and fiber (12g each). The oats are mixed in advance and ready to eat by morning.
- Peanut butter on whole wheat toast could be another morning choice. With 16g of healthy fats (the highest amount of any food in the top 10) plus decent protein and fiber, this classic breakfast can keep hunger away until lunch.
- Whey protein shakes provide 20g of protein per serving and are convenient for busy mornings. Though they don’t have much fiber, they still help control “food noise” better than many carb-heavy breakfast options.
- Greek yogurt with chia seeds is the final option in the top ten (14g of protein and 7g of fiber in a typical cup). Adding the chia is important here, as it makes regular Greek yogurt more nourishing.
“For anyone looking to manage their appetite naturally, we recommend building meals around these foods by combining them,” say the Ben’s Natural Health experts. “While these meals cannot guarantee the same results as prescription medications like Ozempic, combining them is far more effective than choosing individual items in isolation.”
Extra Tip on “Booster” Foods
“Even more interesting is our finding on ‘booster’ foods,” experts add. “While items like green tea, vinegar, and kombucha scored lower by themselves on our index, they significantly enhance the appetite-suppressing effects of higher-ranked foods when included with meals. For example, drinking green tea with your protein-rich breakfast can extend its natural manage their appetite naturally.”
Green Tea As an Appetite Suppressant
Green tea may help with appetite control and weight management due to compounds like catechins (especially EGCG) and caffeine, which may suppress hunger, boost metabolism, and promote fullness, but it works best as part of a balanced diet and exercise routine, not as a magic bullet. Drinking a few cups daily can offer modest benefits by influencing appetite-regulating hormones and reducing cravings.
How Green Tea Works
- EGCG (Epigallocatechin Gallate): This potent catechin can influence genes that regulate appetite, potentially correcting overeating behaviors.
- Caffeine: Acts as a stimulant, increasing fat burning and suppressing appetite.
- Hormonal Effects: Green tea can affect hunger-regulating hormones, such as cholecystokinin (CCK), which signals fullness.
- Metabolism Boost: It can slightly increase metabolism and fat oxidation, helping the body burn more calories.
How to Use for Appetite Control
- Quantity: Aim for 3-4 cups of properly brewed green tea daily.
- Timing: Drink it strategically around meals and workouts to maximize benefits.
- Balance is Key: Combine with a healthy diet, regular exercise, and good sleep for the best results.
Important Considerations
- Modest Effects: Green tea offers gentle, modest support for weight management, not dramatic weight loss like prescription drugs.
- Check with a Doctor: Consult your healthcare provider before using green tea for weight loss, especially if you have health conditions or take medications, advises Drugs.com.
Kombucha As an Appetite Suppressant
Kombucha may act as a mild appetite suppressant by promoting fullness with its fluid volume and acidity, while its probiotics can balance gut bacteria, improve metabolism, and regulate appetite, potentially reducing overall calorie intake and cravings, though more human research is needed. Drinking a small glass before meals helps you feel fuller and control portions, supporting weight management as part of a healthy diet and lifestyle, rather than being a magic bullet.
How Kombucha May Help
- Promotes Fullness: Its liquid volume and acidity can make you feel fuller before eating, reducing the risk of overeating.
- Gut Health: Probiotics in kombucha support a healthy gut microbiome, which is linked to better metabolism, digestion, and appetite regulation.
- Blood Sugar & Cravings: Ingredients in kombucha might help stabilize blood sugar, preventing energy crashes and intense hunger.
- Fasting-Like Effects: Some research suggests kombucha’s microbes may induce metabolic changes similar to fasting in the gut, potentially affecting fat regulation.
How to Use for Appetite Control
- Before Meals: Drink 20-30 minutes before eating to help curb appetite and manage portions.
- Mid-Day/Cravings: Sip on it between meals to fight off snacking urges.
- With Meals: Enjoy it as a flavorful, low-calorie alternative to sugary sodas during meals.
Important Considerations
- Not a Meal Replacement: Kombucha is a supplement, not a food; pair it with a balanced diet, exercise, and good sleep for real weight loss.
- More Research Needed: While promising, more clinical trials are needed to confirm strong weight loss effects and determine optimal dosages.
This article was created at the WHN News Desk in collaboration with Ella Morgan on behalf of the natural wellness brand, Ben’s Natural Health, a team of doctors, researchers, and dietitians working with the latest research to formulate high-quality, scientifically proven, and clinically effective supplements to provide effective support for your health.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN neither agrees nor disagrees with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.
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