Certain herbs and plants may help promote weight loss by slowing stomach emptying, 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.

This article reviews 10 natural appetite suppressants that may help you lose weight when used alongside a balanced diet and exercise program.

The use of binary terms such as “male” and “female” or “men” and “women” in this article reflects the language of the sources we’ve used. Unless otherwise noted, it’s unclear whether the research we reference included participants with expansive gender identities.

Fenugreek is an herb from the legume family. People most commonly use the seeds of the plant.

A 2024 review notes that fenugreek seeds may have appetite‐suppressing properties and can help manage hunger and reduce food intake. This may be because fenugreek seeds contain both soluble and insoluble fiber, which can increase feelings of fullness and lead to a lower food intake.

In a 2015 study, nine women 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.

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.

When taking glucomannan supplements, be sure to drink 1 to 2 glasses of water to prevent choking or esophageal blockage.

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

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

A small 2020 study found that, in comparison to a placebo, eating mints containing Gymnema sylvestre significantly reduced the quantity of chocolate study participants ate.

However, further research into the efficacy of Gymnema sylvestre for weight and appetite management is necessary.

Griffonia simplicifolia is a plant that contains 5-hydroxytryptophan (5-HTP), a compound that is converted into serotonin in the brain. According to a 2014 study, an increase in serotonin levels may help suppress appetite.

A 2020 study suggests that 5-HTP may help people overcome obesity by inducing feelings of fullness. However, it’s worth noting that the study relied in part on older and very limited research.

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.

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

In a small 2021 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.

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 a 2017 study note that consuming green tea with ECGC levels of 100 to 460 milligrams (mg) per day for 12 weeks may help reduce body weight and fat mass, while adding caffeine at 80 to 300 mg/day may increase the effect.

An earlier study from 2012 found evidence that drinking beverages containing soluble fiber, ECGC, and caffeine can reduce people’s tendency to eat more at the next meal.

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

A 2015 review of studies suggests that CLA supplements might help improve body composition and reduce body fat and obesity, but more studies are needed.

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.

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 small 2017 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.

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 to 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.

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

You may want to consider speaking with a doctor about weight loss and how to use natural appetite suppressants safely.