Do you feel hungry all the time and end up eating chips or biscuits, only to regret it later? If the answer is yes, you’re not alone.


Munching between meals is a common habit, especially if you are working and do not eat big meals during the day.

But, munching on junk food can easily up your calorie intake and inches on your waist. Don’t worry, this does not mean you have to stay hungry till you eat your next big meal.

All you need to do is become mindful of your snacking and stock some healthy foods that are low in calories and high on nutrients.

What’s more, there are some everyday foods and drinks that can help to suppress your appetite and prevent you from eating that burger or pastry.

1. ​Almonds

Almonds are a rich source of fibre, antioxidants, vitamin E, and magnesium and just a handful of almonds can naturally suppress your appetite for a good period of time. According to a 2006 study, almonds have been shown to increase feelings of fullness and help people with weight management. You can also eat some almonds mixed with honey or prepare a mix of almonds along with other nuts like walnuts and seeds like pumpkin seeds.

2. Coffee

Caffeine and antioxidants from the coffee beans can also help to suppress your appetite. A cup of coffee can be great for post-meal cravings. Try to drink black coffee as it also helps in calorie burn, fat breakdown and boosting your metabolism. Note that you may not benefit if you drink too much coffee or opt for those high on sugar or cream.

​3. Ginger

Ginger is widely consumed in Indian households for its digestive powers and strong flavour. It can be used in your daily cup of tea. Including ginger in your meals adds to your energy and also naturally suppresses your appetite. A small 2012 study found that men who consumed ginger at breakfast felt fuller for at least 3 hours after their meal. Due to its medicinal properties, ginger also helps to ease nausea.

4. Apples

Fruits are the perfect food to eat in between meals. They are natural, full of nutrients and delicious flavours. One such great fruit to bite into are apples. All varieties of apples are packed with soluble fibre, pectin and water content, which help you feel full for a longer period of time.

Since these require some chewing time, it gives your body more time to realise that you’re no longer hungry, preventing you from overeating.

Eating lots of chips can increase your weight but eating lots of apples means lots of benefits, provided you are not eating unnecessarily. Apples regulate your glucose, boost your energy level and avoid absorption of additional calories.

​5. Water

Sometimes, you may feel hungry soon after eating a big meal. It doesn’t quite make sense, since you just ate enough a while back. So why could you be feeling hungry so soon?

It could be a sign that your body needs water. Increasing your water intake will help to naturally suppress your appetite and improve your digestive system as well.

A 2010 study found that people who drank two glasses of water before a meal ate between fewer calories at the meal than those who didn’t drink water. Keep sipping water at regular intervals throughout the day.