Curb Appetite: What does your appetite struggle look like most days?

Commonly suggested options include glucomannan, whey protein, fiber Deficiency, hoodia (Hoodia gordonii), apple Cider Vinegar (ACV) and ashwagandha.

Curb Appetite: What kind of help would you actually stick with?

Commonly suggested options include ashwagandha, PC6 (Neiguan) - Pericardium 6, 5-HTP (5-Hydroxytryptophan), glucomannan, whey protein and hoodia (Hoodia gordonii).

Curb Appetite: natural remedies and the evidence behind them

18 natural approaches to Curb Appetite, graded by evidence — including Ashwagandha, Glucomannan and Whey protein.

18 options · 2 graded B · 1 graded C · 15 traditional or ungraded

What does your appetite struggle look like most days?

I get hungry again too soon after eating a full meal

Glucomannan
Supported by smaller clinical studies (Evidence grade B · No traditional record)
Expands in stomach to increase fullness
Why this matches
If meals don't keep you full long enough, this fiber swells with water in the stomach, traditionally used to extend the feeling of satiety.
Why try it
This soluble fiber swells with water in the stomach to slow digestion and support a feeling of fullness; a double-blind, placebo-controlled trial in overweight adults found it reduced hunger intensity over two weeks.
Dose or use
1–3 g taken with a full glass of water before meals
Time to results
Typically 1–4 weeks
Key study
Randomized Controlled Trial (2023, PMID 36435474): Gummies candy enriched with Konjac glucomannan reduces hunger intensity and waist circumference of overweight individuals. In this double-blind, placebo-controlled trial, 42 overweight adults taking 250 mg of konjac glucomannan twice daily for 14 days reported reduced hunger intensity and a small reduction in waist circumference versus placebo. Findings come from one short trial, so results may vary.
Caution
Take with plenty of water; may affect absorption of medications if taken at the same time.
Whey protein
Limited human trials so far· Most of the research is laboratory or animal work (Evidence grade C · No traditional record)
May help promote fullness after meals
Why this matches
If hunger returns too quickly, protein is among the more satiating macronutrients, and some preliminary research suggests it may help reduce post-meal appetite.
Why try it
A small preliminary trial suggests whey protein may influence postprandial appetite and amino acid levels after eating.
Dose or use
20–30 g per serving, typically mixed into a shake or smoothie
Time to results
Effects on appetite vary from person to person and may take some time
Key study
Single small acute crossover RCT (2025, PMID 40675336) in healthy adults that primarily tested oral microbial protease co-ingested with whey protein; appetite and satiety were secondary measures, so evidence for whey protein alone curbing appetite is preliminary.
Caution
Those with dairy allergy or kidney concerns should consult a practitioner.
Fiber Deficiency
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Too little fiber can leave you hungry fast
Why this matches
If you are hungry again soon after eating, low dietary fiber may be the reason — fiber slows digestion and promotes fullness, so a shortfall can cut meals short.
Why try it
Fiber bulks up food and slows how fast the stomach empties, helping you feel full for longer; if you fall short of the recommended intake, adding fiber-rich foods can steady your appetite.
Dose or use
Build up gradually toward the recommended 25–35 g a day from vegetables, fruit, legumes, and whole grains, with plenty of water.
Time to results
Typically within a few weeks of consistently higher intake
Key study
Based on fiber's established role in satiety and digestion; not a substitute for assessing your own diet.
Caution
Increase fiber slowly to avoid bloating and gas, and drink enough water; check with a practitioner if you have a digestive condition.
Hoodia (Hoodia gordonii)
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Traditional appetite suppressant
Why this matches
If hunger comes back too soon after a meal, Hoodia is traditionally used to blunt that hunger signal so you feel satisfied for longer.
Why try it
Traditionally used by the San people of the Kalahari to suppress appetite and thirst; its compound P57 is thought to signal fullness to the brain.
Dose or use
Follow product labeling; commonly taken shortly before meals.
Time to results
Typically within days to a few weeks
Key study
Traditionally used to suppress appetite; this use has not been confirmed in controlled clinical trials.
Caution
Product quality and potency vary widely; avoid during pregnancy or breastfeeding, and consult a practitioner if you have diabetes or a heart condition.
Apple Cider Vinegar (ACV)
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · No traditional record)
Traditionally used to slow digestion
Why this matches
If you get hungry again too soon, ACV is traditionally used to support slower gastric emptying, which may help meals feel more satisfying longer.
Why try it
Traditionally used to support digestion and moderate the rate at which food leaves the stomach.
Dose or use
1–2 teaspoons diluted in a large glass of water before meals
Time to results
Typically 2–4 weeks
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Always dilute — undiluted ACV can erode tooth enamel; avoid with acid reflux.

Stress or emotions send me straight to the fridge

Ashwagandha
Supported by smaller clinical studies· Centuries of traditional use (Evidence grade B · Traditional use long-standing)Long-standing traditional staple
Traditionally used to ease stress-driven eating
Why this matches
If anxiety or stress triggers overeating, ashwagandha is traditionally used as an adaptogen to support a calmer stress response that can reduce emotional hunger.
Why try it
This adaptogenic root extract may help blunt cortisol-driven, stress-related eating; a placebo-controlled trial in stressed adults found it reduced food cravings and supported weight management.
Dose or use
300–600 mg of a root extract daily
Time to results
Typically 4–8 weeks
Key study
Randomized Controlled Trial (2025, PMID 41635453): Efficacy and safety of Ashwagandha (Withania somnifera) root extract on stress and weight management in adults. In this 24-week double-blind, placebo-controlled trial of 100 adults with excess weight and stress, ashwagandha root extract (300 mg twice daily) significantly reduced food cravings (Food Cravings Questionnaire) and body weight versus placebo. Evidence is from a single trial, so individual results may vary.
Caution
Avoid during pregnancy or breastfeeding; check with a practitioner if you have a thyroid condition or take thyroid medication. Rare cases of liver injury have been reported, so stop use and seek care if you develop yellowing of the skin or eyes, dark urine, or persistent abdominal pain.
PC6 (Neiguan) - Pericardium 6
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Acupressure point traditionally for calming and digestion
Why this matches
If snacking is habitual and you want a hands-on reset, PC6 is traditionally used to calm the nervous system and ease digestive discomfort that may be confused with hunger.
Why try it
Traditionally used in acupressure to soothe the stomach and calm the mind, which may help interrupt habitual eating urges.
Dose or use
Press firmly 2–3 min, located three finger-widths below the wrist crease on the inner forearm, both sides, 1–2x daily
Time to results
Effects may be felt immediately or over several weeks of regular use
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.
5-HTP (5-Hydroxytryptophan)
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · No traditional record)
Traditionally used to support mood and satiety
Why this matches
If stress or emotions drive your eating, 5-HTP is traditionally used to support serotonin levels, which influence both mood and feelings of fullness.
Why try it
Traditionally used as a serotonin precursor that may help reduce the urge to eat in response to emotional or stress-driven cues.
Dose or use
50–100 mg before meals; follow product labeling
Time to results
Typically 2–6 weeks
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Do not combine with antidepressants or SSRIs without practitioner guidance.
Garcinia Cambogia
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Traditionally used to curb appetite
Why this matches
If sweet and carb cravings drive your eating all day, Garcinia is traditionally used to take the edge off appetite while cravings settle.
Why try it
Traditionally used for appetite control; its active compound HCA is thought to curb appetite and may nudge serotonin, which can influence mood-linked cravings.
Dose or use
Follow product labeling; typically taken before meals.
Time to results
Typically 4–8 weeks
Key study
Traditionally used for appetite suppression; this use has not been confirmed in controlled clinical trials.
Caution
Not recommended during pregnancy; consult a practitioner if you take antidepressants or diabetes medication, as it may affect serotonin and blood sugar.

I snack out of habit or boredom, not real hunger

REN12 (Zhongwan)
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Belly point traditionally for appetite
Why this matches
If habit drives your snacking, REN12 sits on the midline of your belly and is traditionally pressed to regulate the stomach and settle the urge to overeat.
Why try it
Traditionally used in acupressure to support digestion and, per Chinese medicine, to help regulate appetite in those who tend to overeat.
Dose or use
Press gently for 2–3 min on the midline, halfway between the navel and the base of the breastbone, 1–2x daily.
Time to results
Effects may be felt immediately or over several weeks of regular use
Key study
Traditionally used for this purpose; this specific use has not been confirmed in controlled clinical trials.
Caution
Avoid firm abdominal pressure during pregnancy or right after a large meal; ease off if uncomfortable.
ST25 (Tianshu) - Stomach 25
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Abdominal acupressure point for digestion
Why this matches
If you want a hands-on technique for habitual snacking, ST25 sits on the Stomach meridian over your belly and is traditionally pressed to settle digestion and bloating that can feel like hunger.
Why try it
Traditionally used in acupressure to regulate the stomach and support digestion, giving you a physical routine to turn to instead of reaching for a snack.
Dose or use
Press firmly for 2–3 min, two finger-widths to either side of the navel, both sides, 1–2x daily.
Time to results
Effects may be felt immediately or over several weeks of regular use
Key study
Traditionally used for this purpose; this specific use has not been confirmed in controlled clinical trials.
Caution
Avoid firm abdominal pressure during pregnancy; ease off if it feels uncomfortable.
PC6 (Neiguan) - Pericardium 6
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Acupressure point traditionally for calming and digestion
Why this matches
If snacking is habitual and you want a hands-on reset, PC6 is traditionally used to calm the nervous system and ease digestive discomfort that may be confused with hunger.
Why try it
Traditionally used in acupressure to soothe the stomach and calm the mind, which may help interrupt habitual eating urges.
Dose or use
Press firmly 2–3 min, located three finger-widths below the wrist crease on the inner forearm, both sides, 1–2x daily
Time to results
Effects may be felt immediately or over several weeks of regular use
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.
SP6 (Sanyinjiao) - Spleen 6
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Traditional acupressure point for this condition
Why this matches
If you'd like to add a hands-on approach, SP6 (Sanyinjiao) - Spleen 6 is a point traditionally used to support Curb Appetite.
Why try it
Traditionally used in Chinese medicine to ease abdominal fullness and support the spleen-stomach system, which some use as a hands-on cue to settle the urge to eat.
Dose or use
Press firmly 2–3 min, both sides, 1–2x daily. Located four finger-widths above the inner ankle bone.
Time to results
Typically several weeks of consistent use
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Avoid during pregnancy — this point is traditionally contraindicated.
ST36 (Zusanli)
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Acupressure point traditionally for digestion and appetite
Why this matches
If you want something hands-on to try throughout the day, ST36 is traditionally used in acupressure to support digestive regulation and reduce excessive hunger.
Why try it
Traditionally used in acupressure to support stomach function and help moderate appetite signals.
Dose or use
Press firmly 2–3 min, located four finger-widths below the kneecap on the outer shin, both sides, 1–2x daily
Time to results
Effects may be felt immediately or over several weeks of regular use
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.
LI4 (Hegu) - Large Intestine 4
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Hands-on point to pause an eating urge
Why this matches
If snacking is a habit you want to interrupt, LI4 (Hegu) is a widely used acupressure point you can press anywhere, giving you a simple physical action to reach for instead of food.
Why try it
Traditionally used as a general acupressure point for releasing tension and discomfort; here it offers a hands-on pause to break a habitual eating urge, rather than acting on appetite directly.
Dose or use
Press firmly on the fleshy webbing between thumb and index finger, 2–3 minutes, both hands, 1–2x daily.
Time to results
Typically several weeks of consistent use
Key study
Traditionally used as a general acupressure point; its use for appetite specifically has not been confirmed in controlled clinical trials.
Caution
Avoid during pregnancy — LI4 is traditionally contraindicated.

Sweet and carb cravings chase me all day long

Berberine
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Traditionally used for blood sugar and metabolism
Why this matches
If cravings spike from blood sugar swings, berberine is traditionally used to support glucose metabolism and may help moderate appetite driven by carb cycling.
Why try it
Traditionally used as a plant compound to support healthy blood sugar levels, which can influence hunger and cravings.
Dose or use
Follow product labeling; consult a healthcare practitioner.
Time to results
Typically 4–8 weeks
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
May interact with diabetes medications; not recommended during pregnancy.
Chromium Deficiency
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Low chromium can drive sugar cravings
Why this matches
If sweets and carbs call to you all day, it is worth checking whether you are low in chromium — a shortfall can disrupt blood sugar and stoke exactly these cravings.
Why try it
Chromium helps insulin keep blood sugar steady; when you are deficient, cravings for carbohydrates and sugar are a common early sign, so correcting a shortfall may ease them.
Dose or use
Ask a practitioner about assessing your status; food sources include broccoli, whole grains, and lean meats.
Time to results
Varies; cravings may ease within a few weeks of restoring adequate intake
Key study
Based on chromium's established role in blood sugar regulation; not a substitute for clinical testing.
Caution
Frank chromium deficiency is uncommon — do not self-diagnose; confirm with a practitioner before supplementing, especially if you take diabetes medication.
Chromium
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · No traditional record)
Traditionally used to support blood sugar balance
Why this matches
If carb and sugar cravings drive your appetite, chromium is traditionally used to support healthy insulin function and reduce carbohydrate cravings.
Why try it
Traditionally used as a trace mineral that supports glucose metabolism and may help moderate sugar-driven hunger signals.
Dose or use
200–400 mcg daily; follow product labeling
Time to results
Typically 4–8 weeks
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Check with a practitioner if you have diabetes or take blood sugar medications.
Garcinia Cambogia
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Traditionally used to curb appetite
Why this matches
If sweet and carb cravings drive your eating all day, Garcinia is traditionally used to take the edge off appetite while cravings settle.
Why try it
Traditionally used for appetite control; its active compound HCA is thought to curb appetite and may nudge serotonin, which can influence mood-linked cravings.
Dose or use
Follow product labeling; typically taken before meals.
Time to results
Typically 4–8 weeks
Key study
Traditionally used for appetite suppression; this use has not been confirmed in controlled clinical trials.
Caution
Not recommended during pregnancy; consult a practitioner if you take antidepressants or diabetes medication, as it may affect serotonin and blood sugar.
Magnesium
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · No traditional record)
Deficiency linked to sugar cravings
Why this matches
If you crave sweets or carbs, checking whether you're low in magnesium is worthwhile — if you're deficient, correcting it may help reduce those cravings.
Why try it
Magnesium plays a role in blood sugar regulation and energy metabolism; if you're running low, replenishing it can support more stable hunger signals.
Dose or use
200–400 mg daily; magnesium glycinate or citrate are well tolerated forms
Time to results
Typically 2–6 weeks
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
High doses may cause loose stools; check with a practitioner if you have kidney disease.

What kind of help would you actually stick with?

Calm my stress response so I'm not eating my feelings

Ashwagandha
Supported by smaller clinical studies· Centuries of traditional use (Evidence grade B · Traditional use long-standing)Long-standing traditional staple
Traditionally used to ease stress-driven eating
Why this matches
If anxiety or stress triggers overeating, ashwagandha is traditionally used as an adaptogen to support a calmer stress response that can reduce emotional hunger.
Why try it
This adaptogenic root extract may help blunt cortisol-driven, stress-related eating; a placebo-controlled trial in stressed adults found it reduced food cravings and supported weight management.
Dose or use
300–600 mg of a root extract daily
Time to results
Typically 4–8 weeks
Key study
Randomized Controlled Trial (2025, PMID 41635453): Efficacy and safety of Ashwagandha (Withania somnifera) root extract on stress and weight management in adults. In this 24-week double-blind, placebo-controlled trial of 100 adults with excess weight and stress, ashwagandha root extract (300 mg twice daily) significantly reduced food cravings (Food Cravings Questionnaire) and body weight versus placebo. Evidence is from a single trial, so individual results may vary.
Caution
Avoid during pregnancy or breastfeeding; check with a practitioner if you have a thyroid condition or take thyroid medication. Rare cases of liver injury have been reported, so stop use and seek care if you develop yellowing of the skin or eyes, dark urine, or persistent abdominal pain.
PC6 (Neiguan) - Pericardium 6
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Acupressure point traditionally for calming and digestion
Why this matches
If snacking is habitual and you want a hands-on reset, PC6 is traditionally used to calm the nervous system and ease digestive discomfort that may be confused with hunger.
Why try it
Traditionally used in acupressure to soothe the stomach and calm the mind, which may help interrupt habitual eating urges.
Dose or use
Press firmly 2–3 min, located three finger-widths below the wrist crease on the inner forearm, both sides, 1–2x daily
Time to results
Effects may be felt immediately or over several weeks of regular use
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.
5-HTP (5-Hydroxytryptophan)
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · No traditional record)
Traditionally used to support mood and satiety
Why this matches
If stress or emotions drive your eating, 5-HTP is traditionally used to support serotonin levels, which influence both mood and feelings of fullness.
Why try it
Traditionally used as a serotonin precursor that may help reduce the urge to eat in response to emotional or stress-driven cues.
Dose or use
50–100 mg before meals; follow product labeling
Time to results
Typically 2–6 weeks
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Do not combine with antidepressants or SSRIs without practitioner guidance.

Something I take before meals so I feel full sooner and stay full longer

Glucomannan
Supported by smaller clinical studies (Evidence grade B · No traditional record)
Expands in stomach to increase fullness
Why this matches
If meals don't keep you full long enough, this fiber swells with water in the stomach, traditionally used to extend the feeling of satiety.
Why try it
This soluble fiber swells with water in the stomach to slow digestion and support a feeling of fullness; a double-blind, placebo-controlled trial in overweight adults found it reduced hunger intensity over two weeks.
Dose or use
1–3 g taken with a full glass of water before meals
Time to results
Typically 1–4 weeks
Key study
Randomized Controlled Trial (2023, PMID 36435474): Gummies candy enriched with Konjac glucomannan reduces hunger intensity and waist circumference of overweight individuals. In this double-blind, placebo-controlled trial, 42 overweight adults taking 250 mg of konjac glucomannan twice daily for 14 days reported reduced hunger intensity and a small reduction in waist circumference versus placebo. Findings come from one short trial, so results may vary.
Caution
Take with plenty of water; may affect absorption of medications if taken at the same time.
Whey protein
Limited human trials so far· Most of the research is laboratory or animal work (Evidence grade C · No traditional record)
May help promote fullness after meals
Why this matches
If hunger returns too quickly, protein is among the more satiating macronutrients, and some preliminary research suggests it may help reduce post-meal appetite.
Why try it
A small preliminary trial suggests whey protein may influence postprandial appetite and amino acid levels after eating.
Dose or use
20–30 g per serving, typically mixed into a shake or smoothie
Time to results
Effects on appetite vary from person to person and may take some time
Key study
Single small acute crossover RCT (2025, PMID 40675336) in healthy adults that primarily tested oral microbial protease co-ingested with whey protein; appetite and satiety were secondary measures, so evidence for whey protein alone curbing appetite is preliminary.
Caution
Those with dairy allergy or kidney concerns should consult a practitioner.
Hoodia (Hoodia gordonii)
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Traditional appetite suppressant
Why this matches
If hunger comes back too soon after a meal, Hoodia is traditionally used to blunt that hunger signal so you feel satisfied for longer.
Why try it
Traditionally used by the San people of the Kalahari to suppress appetite and thirst; its compound P57 is thought to signal fullness to the brain.
Dose or use
Follow product labeling; commonly taken shortly before meals.
Time to results
Typically within days to a few weeks
Key study
Traditionally used to suppress appetite; this use has not been confirmed in controlled clinical trials.
Caution
Product quality and potency vary widely; avoid during pregnancy or breastfeeding, and consult a practitioner if you have diabetes or a heart condition.
Apple Cider Vinegar (ACV)
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · No traditional record)
Traditionally used to slow digestion
Why this matches
If you get hungry again too soon, ACV is traditionally used to support slower gastric emptying, which may help meals feel more satisfying longer.
Why try it
Traditionally used to support digestion and moderate the rate at which food leaves the stomach.
Dose or use
1–2 teaspoons diluted in a large glass of water before meals
Time to results
Typically 2–4 weeks
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Always dilute — undiluted ACV can erode tooth enamel; avoid with acid reflux.

A hands-on acupressure technique I can do anywhere, nothing to swallow

REN12 (Zhongwan)
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Belly point traditionally for appetite
Why this matches
If habit drives your snacking, REN12 sits on the midline of your belly and is traditionally pressed to regulate the stomach and settle the urge to overeat.
Why try it
Traditionally used in acupressure to support digestion and, per Chinese medicine, to help regulate appetite in those who tend to overeat.
Dose or use
Press gently for 2–3 min on the midline, halfway between the navel and the base of the breastbone, 1–2x daily.
Time to results
Effects may be felt immediately or over several weeks of regular use
Key study
Traditionally used for this purpose; this specific use has not been confirmed in controlled clinical trials.
Caution
Avoid firm abdominal pressure during pregnancy or right after a large meal; ease off if uncomfortable.
ST25 (Tianshu) - Stomach 25
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Abdominal acupressure point for digestion
Why this matches
If you want a hands-on technique for habitual snacking, ST25 sits on the Stomach meridian over your belly and is traditionally pressed to settle digestion and bloating that can feel like hunger.
Why try it
Traditionally used in acupressure to regulate the stomach and support digestion, giving you a physical routine to turn to instead of reaching for a snack.
Dose or use
Press firmly for 2–3 min, two finger-widths to either side of the navel, both sides, 1–2x daily.
Time to results
Effects may be felt immediately or over several weeks of regular use
Key study
Traditionally used for this purpose; this specific use has not been confirmed in controlled clinical trials.
Caution
Avoid firm abdominal pressure during pregnancy; ease off if it feels uncomfortable.
PC6 (Neiguan) - Pericardium 6
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Acupressure point traditionally for calming and digestion
Why this matches
If snacking is habitual and you want a hands-on reset, PC6 is traditionally used to calm the nervous system and ease digestive discomfort that may be confused with hunger.
Why try it
Traditionally used in acupressure to soothe the stomach and calm the mind, which may help interrupt habitual eating urges.
Dose or use
Press firmly 2–3 min, located three finger-widths below the wrist crease on the inner forearm, both sides, 1–2x daily
Time to results
Effects may be felt immediately or over several weeks of regular use
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.
SP6 (Sanyinjiao) - Spleen 6
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Traditional acupressure point for this condition
Why this matches
If you'd like to add a hands-on approach, SP6 (Sanyinjiao) - Spleen 6 is a point traditionally used to support Curb Appetite.
Why try it
Traditionally used in Chinese medicine to ease abdominal fullness and support the spleen-stomach system, which some use as a hands-on cue to settle the urge to eat.
Dose or use
Press firmly 2–3 min, both sides, 1–2x daily. Located four finger-widths above the inner ankle bone.
Time to results
Typically several weeks of consistent use
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Avoid during pregnancy — this point is traditionally contraindicated.
ST36 (Zusanli)
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Acupressure point traditionally for digestion and appetite
Why this matches
If you want something hands-on to try throughout the day, ST36 is traditionally used in acupressure to support digestive regulation and reduce excessive hunger.
Why try it
Traditionally used in acupressure to support stomach function and help moderate appetite signals.
Dose or use
Press firmly 2–3 min, located four finger-widths below the kneecap on the outer shin, both sides, 1–2x daily
Time to results
Effects may be felt immediately or over several weeks of regular use
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.
LI4 (Hegu) - Large Intestine 4
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Hands-on point to pause an eating urge
Why this matches
If snacking is a habit you want to interrupt, LI4 (Hegu) is a widely used acupressure point you can press anywhere, giving you a simple physical action to reach for instead of food.
Why try it
Traditionally used as a general acupressure point for releasing tension and discomfort; here it offers a hands-on pause to break a habitual eating urge, rather than acting on appetite directly.
Dose or use
Press firmly on the fleshy webbing between thumb and index finger, 2–3 minutes, both hands, 1–2x daily.
Time to results
Typically several weeks of consistent use
Key study
Traditionally used as a general acupressure point; its use for appetite specifically has not been confirmed in controlled clinical trials.
Caution
Avoid during pregnancy — LI4 is traditionally contraindicated.

Fix it with food first — check my diet for gaps before adding supplements

Fiber Deficiency
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Too little fiber can leave you hungry fast
Why this matches
If you are hungry again soon after eating, low dietary fiber may be the reason — fiber slows digestion and promotes fullness, so a shortfall can cut meals short.
Why try it
Fiber bulks up food and slows how fast the stomach empties, helping you feel full for longer; if you fall short of the recommended intake, adding fiber-rich foods can steady your appetite.
Dose or use
Build up gradually toward the recommended 25–35 g a day from vegetables, fruit, legumes, and whole grains, with plenty of water.
Time to results
Typically within a few weeks of consistently higher intake
Key study
Based on fiber's established role in satiety and digestion; not a substitute for assessing your own diet.
Caution
Increase fiber slowly to avoid bloating and gas, and drink enough water; check with a practitioner if you have a digestive condition.
Chromium Deficiency
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Low chromium can drive sugar cravings
Why this matches
If sweets and carbs call to you all day, it is worth checking whether you are low in chromium — a shortfall can disrupt blood sugar and stoke exactly these cravings.
Why try it
Chromium helps insulin keep blood sugar steady; when you are deficient, cravings for carbohydrates and sugar are a common early sign, so correcting a shortfall may ease them.
Dose or use
Ask a practitioner about assessing your status; food sources include broccoli, whole grains, and lean meats.
Time to results
Varies; cravings may ease within a few weeks of restoring adequate intake
Key study
Based on chromium's established role in blood sugar regulation; not a substitute for clinical testing.
Caution
Frank chromium deficiency is uncommon — do not self-diagnose; confirm with a practitioner before supplementing, especially if you take diabetes medication.
Apple Cider Vinegar (ACV)
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · No traditional record)
Traditionally used to slow digestion
Why this matches
If you get hungry again too soon, ACV is traditionally used to support slower gastric emptying, which may help meals feel more satisfying longer.
Why try it
Traditionally used to support digestion and moderate the rate at which food leaves the stomach.
Dose or use
1–2 teaspoons diluted in a large glass of water before meals
Time to results
Typically 2–4 weeks
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Always dilute — undiluted ACV can erode tooth enamel; avoid with acid reflux.

Steady my blood sugar so cravings quiet down from the inside

Berberine
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Traditionally used for blood sugar and metabolism
Why this matches
If cravings spike from blood sugar swings, berberine is traditionally used to support glucose metabolism and may help moderate appetite driven by carb cycling.
Why try it
Traditionally used as a plant compound to support healthy blood sugar levels, which can influence hunger and cravings.
Dose or use
Follow product labeling; consult a healthcare practitioner.
Time to results
Typically 4–8 weeks
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
May interact with diabetes medications; not recommended during pregnancy.
Chromium Deficiency
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Low chromium can drive sugar cravings
Why this matches
If sweets and carbs call to you all day, it is worth checking whether you are low in chromium — a shortfall can disrupt blood sugar and stoke exactly these cravings.
Why try it
Chromium helps insulin keep blood sugar steady; when you are deficient, cravings for carbohydrates and sugar are a common early sign, so correcting a shortfall may ease them.
Dose or use
Ask a practitioner about assessing your status; food sources include broccoli, whole grains, and lean meats.
Time to results
Varies; cravings may ease within a few weeks of restoring adequate intake
Key study
Based on chromium's established role in blood sugar regulation; not a substitute for clinical testing.
Caution
Frank chromium deficiency is uncommon — do not self-diagnose; confirm with a practitioner before supplementing, especially if you take diabetes medication.
Chromium
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · No traditional record)
Traditionally used to support blood sugar balance
Why this matches
If carb and sugar cravings drive your appetite, chromium is traditionally used to support healthy insulin function and reduce carbohydrate cravings.
Why try it
Traditionally used as a trace mineral that supports glucose metabolism and may help moderate sugar-driven hunger signals.
Dose or use
200–400 mcg daily; follow product labeling
Time to results
Typically 4–8 weeks
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Check with a practitioner if you have diabetes or take blood sugar medications.
Garcinia Cambogia
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Traditionally used to curb appetite
Why this matches
If sweet and carb cravings drive your eating all day, Garcinia is traditionally used to take the edge off appetite while cravings settle.
Why try it
Traditionally used for appetite control; its active compound HCA is thought to curb appetite and may nudge serotonin, which can influence mood-linked cravings.
Dose or use
Follow product labeling; typically taken before meals.
Time to results
Typically 4–8 weeks
Key study
Traditionally used for appetite suppression; this use has not been confirmed in controlled clinical trials.
Caution
Not recommended during pregnancy; consult a practitioner if you take antidepressants or diabetes medication, as it may affect serotonin and blood sugar.
Magnesium
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · No traditional record)
Deficiency linked to sugar cravings
Why this matches
If you crave sweets or carbs, checking whether you're low in magnesium is worthwhile — if you're deficient, correcting it may help reduce those cravings.
Why try it
Magnesium plays a role in blood sugar regulation and energy metabolism; if you're running low, replenishing it can support more stable hunger signals.
Dose or use
200–400 mg daily; magnesium glycinate or citrate are well tolerated forms
Time to results
Typically 2–6 weeks
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
High doses may cause loose stools; check with a practitioner if you have kidney disease.

Evidence grades describe the strength of published research for Curb Appetite, not a promise of results. Nothing here is medical advice — talk to your clinician before starting anything, especially alongside prescription medication.

What does your appetite struggle look like most days?

I get hungry again too soon after eating a full meal

Glucomannan
Supported by smaller clinical studies (Evidence grade B · No traditional record)
Expands in stomach to increase fullness
Why this matches
If meals don't keep you full long enough, this fiber swells with water in the stomach, traditionally used to extend the feeling of satiety.
Why try it
This soluble fiber swells with water in the stomach to slow digestion and support a feeling of fullness; a double-blind, placebo-controlled trial in overweight adults found it reduced hunger intensity over two weeks.
Dose or use
1–3 g taken with a full glass of water before meals
Time to results
Typically 1–4 weeks
Key study
Randomized Controlled Trial (2023, PMID 36435474): Gummies candy enriched with Konjac glucomannan reduces hunger intensity and waist circumference of overweight individuals. In this double-blind, placebo-controlled trial, 42 overweight adults taking 250 mg of konjac glucomannan twice daily for 14 days reported reduced hunger intensity and a small reduction in waist circumference versus placebo. Findings come from one short trial, so results may vary.
Caution
Take with plenty of water; may affect absorption of medications if taken at the same time.
Whey protein
Limited human trials so far· Most of the research is laboratory or animal work (Evidence grade C · No traditional record)
May help promote fullness after meals
Why this matches
If hunger returns too quickly, protein is among the more satiating macronutrients, and some preliminary research suggests it may help reduce post-meal appetite.
Why try it
A small preliminary trial suggests whey protein may influence postprandial appetite and amino acid levels after eating.
Dose or use
20–30 g per serving, typically mixed into a shake or smoothie
Time to results
Effects on appetite vary from person to person and may take some time
Key study
Single small acute crossover RCT (2025, PMID 40675336) in healthy adults that primarily tested oral microbial protease co-ingested with whey protein; appetite and satiety were secondary measures, so evidence for whey protein alone curbing appetite is preliminary.
Caution
Those with dairy allergy or kidney concerns should consult a practitioner.
Fiber Deficiency
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Too little fiber can leave you hungry fast
Why this matches
If you are hungry again soon after eating, low dietary fiber may be the reason — fiber slows digestion and promotes fullness, so a shortfall can cut meals short.
Why try it
Fiber bulks up food and slows how fast the stomach empties, helping you feel full for longer; if you fall short of the recommended intake, adding fiber-rich foods can steady your appetite.
Dose or use
Build up gradually toward the recommended 25–35 g a day from vegetables, fruit, legumes, and whole grains, with plenty of water.
Time to results
Typically within a few weeks of consistently higher intake
Key study
Based on fiber's established role in satiety and digestion; not a substitute for assessing your own diet.
Caution
Increase fiber slowly to avoid bloating and gas, and drink enough water; check with a practitioner if you have a digestive condition.
Hoodia (Hoodia gordonii)
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Traditional appetite suppressant
Why this matches
If hunger comes back too soon after a meal, Hoodia is traditionally used to blunt that hunger signal so you feel satisfied for longer.
Why try it
Traditionally used by the San people of the Kalahari to suppress appetite and thirst; its compound P57 is thought to signal fullness to the brain.
Dose or use
Follow product labeling; commonly taken shortly before meals.
Time to results
Typically within days to a few weeks
Key study
Traditionally used to suppress appetite; this use has not been confirmed in controlled clinical trials.
Caution
Product quality and potency vary widely; avoid during pregnancy or breastfeeding, and consult a practitioner if you have diabetes or a heart condition.
Apple Cider Vinegar (ACV)
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · No traditional record)
Traditionally used to slow digestion
Why this matches
If you get hungry again too soon, ACV is traditionally used to support slower gastric emptying, which may help meals feel more satisfying longer.
Why try it
Traditionally used to support digestion and moderate the rate at which food leaves the stomach.
Dose or use
1–2 teaspoons diluted in a large glass of water before meals
Time to results
Typically 2–4 weeks
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Always dilute — undiluted ACV can erode tooth enamel; avoid with acid reflux.

Stress or emotions send me straight to the fridge

Ashwagandha
Supported by smaller clinical studies· Centuries of traditional use (Evidence grade B · Traditional use long-standing)Long-standing traditional staple
Traditionally used to ease stress-driven eating
Why this matches
If anxiety or stress triggers overeating, ashwagandha is traditionally used as an adaptogen to support a calmer stress response that can reduce emotional hunger.
Why try it
This adaptogenic root extract may help blunt cortisol-driven, stress-related eating; a placebo-controlled trial in stressed adults found it reduced food cravings and supported weight management.
Dose or use
300–600 mg of a root extract daily
Time to results
Typically 4–8 weeks
Key study
Randomized Controlled Trial (2025, PMID 41635453): Efficacy and safety of Ashwagandha (Withania somnifera) root extract on stress and weight management in adults. In this 24-week double-blind, placebo-controlled trial of 100 adults with excess weight and stress, ashwagandha root extract (300 mg twice daily) significantly reduced food cravings (Food Cravings Questionnaire) and body weight versus placebo. Evidence is from a single trial, so individual results may vary.
Caution
Avoid during pregnancy or breastfeeding; check with a practitioner if you have a thyroid condition or take thyroid medication. Rare cases of liver injury have been reported, so stop use and seek care if you develop yellowing of the skin or eyes, dark urine, or persistent abdominal pain.
PC6 (Neiguan) - Pericardium 6
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Acupressure point traditionally for calming and digestion
Why this matches
If snacking is habitual and you want a hands-on reset, PC6 is traditionally used to calm the nervous system and ease digestive discomfort that may be confused with hunger.
Why try it
Traditionally used in acupressure to soothe the stomach and calm the mind, which may help interrupt habitual eating urges.
Dose or use
Press firmly 2–3 min, located three finger-widths below the wrist crease on the inner forearm, both sides, 1–2x daily
Time to results
Effects may be felt immediately or over several weeks of regular use
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.
5-HTP (5-Hydroxytryptophan)
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · No traditional record)
Traditionally used to support mood and satiety
Why this matches
If stress or emotions drive your eating, 5-HTP is traditionally used to support serotonin levels, which influence both mood and feelings of fullness.
Why try it
Traditionally used as a serotonin precursor that may help reduce the urge to eat in response to emotional or stress-driven cues.
Dose or use
50–100 mg before meals; follow product labeling
Time to results
Typically 2–6 weeks
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Do not combine with antidepressants or SSRIs without practitioner guidance.
Garcinia Cambogia
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Traditionally used to curb appetite
Why this matches
If sweet and carb cravings drive your eating all day, Garcinia is traditionally used to take the edge off appetite while cravings settle.
Why try it
Traditionally used for appetite control; its active compound HCA is thought to curb appetite and may nudge serotonin, which can influence mood-linked cravings.
Dose or use
Follow product labeling; typically taken before meals.
Time to results
Typically 4–8 weeks
Key study
Traditionally used for appetite suppression; this use has not been confirmed in controlled clinical trials.
Caution
Not recommended during pregnancy; consult a practitioner if you take antidepressants or diabetes medication, as it may affect serotonin and blood sugar.

I snack out of habit or boredom, not real hunger

REN12 (Zhongwan)
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Belly point traditionally for appetite
Why this matches
If habit drives your snacking, REN12 sits on the midline of your belly and is traditionally pressed to regulate the stomach and settle the urge to overeat.
Why try it
Traditionally used in acupressure to support digestion and, per Chinese medicine, to help regulate appetite in those who tend to overeat.
Dose or use
Press gently for 2–3 min on the midline, halfway between the navel and the base of the breastbone, 1–2x daily.
Time to results
Effects may be felt immediately or over several weeks of regular use
Key study
Traditionally used for this purpose; this specific use has not been confirmed in controlled clinical trials.
Caution
Avoid firm abdominal pressure during pregnancy or right after a large meal; ease off if uncomfortable.
ST25 (Tianshu) - Stomach 25
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Abdominal acupressure point for digestion
Why this matches
If you want a hands-on technique for habitual snacking, ST25 sits on the Stomach meridian over your belly and is traditionally pressed to settle digestion and bloating that can feel like hunger.
Why try it
Traditionally used in acupressure to regulate the stomach and support digestion, giving you a physical routine to turn to instead of reaching for a snack.
Dose or use
Press firmly for 2–3 min, two finger-widths to either side of the navel, both sides, 1–2x daily.
Time to results
Effects may be felt immediately or over several weeks of regular use
Key study
Traditionally used for this purpose; this specific use has not been confirmed in controlled clinical trials.
Caution
Avoid firm abdominal pressure during pregnancy; ease off if it feels uncomfortable.
PC6 (Neiguan) - Pericardium 6
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Acupressure point traditionally for calming and digestion
Why this matches
If snacking is habitual and you want a hands-on reset, PC6 is traditionally used to calm the nervous system and ease digestive discomfort that may be confused with hunger.
Why try it
Traditionally used in acupressure to soothe the stomach and calm the mind, which may help interrupt habitual eating urges.
Dose or use
Press firmly 2–3 min, located three finger-widths below the wrist crease on the inner forearm, both sides, 1–2x daily
Time to results
Effects may be felt immediately or over several weeks of regular use
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.
SP6 (Sanyinjiao) - Spleen 6
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Traditional acupressure point for this condition
Why this matches
If you'd like to add a hands-on approach, SP6 (Sanyinjiao) - Spleen 6 is a point traditionally used to support Curb Appetite.
Why try it
Traditionally used in Chinese medicine to ease abdominal fullness and support the spleen-stomach system, which some use as a hands-on cue to settle the urge to eat.
Dose or use
Press firmly 2–3 min, both sides, 1–2x daily. Located four finger-widths above the inner ankle bone.
Time to results
Typically several weeks of consistent use
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Avoid during pregnancy — this point is traditionally contraindicated.
ST36 (Zusanli)
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Acupressure point traditionally for digestion and appetite
Why this matches
If you want something hands-on to try throughout the day, ST36 is traditionally used in acupressure to support digestive regulation and reduce excessive hunger.
Why try it
Traditionally used in acupressure to support stomach function and help moderate appetite signals.
Dose or use
Press firmly 2–3 min, located four finger-widths below the kneecap on the outer shin, both sides, 1–2x daily
Time to results
Effects may be felt immediately or over several weeks of regular use
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.
LI4 (Hegu) - Large Intestine 4
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Hands-on point to pause an eating urge
Why this matches
If snacking is a habit you want to interrupt, LI4 (Hegu) is a widely used acupressure point you can press anywhere, giving you a simple physical action to reach for instead of food.
Why try it
Traditionally used as a general acupressure point for releasing tension and discomfort; here it offers a hands-on pause to break a habitual eating urge, rather than acting on appetite directly.
Dose or use
Press firmly on the fleshy webbing between thumb and index finger, 2–3 minutes, both hands, 1–2x daily.
Time to results
Typically several weeks of consistent use
Key study
Traditionally used as a general acupressure point; its use for appetite specifically has not been confirmed in controlled clinical trials.
Caution
Avoid during pregnancy — LI4 is traditionally contraindicated.

Sweet and carb cravings chase me all day long

Berberine
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Traditionally used for blood sugar and metabolism
Why this matches
If cravings spike from blood sugar swings, berberine is traditionally used to support glucose metabolism and may help moderate appetite driven by carb cycling.
Why try it
Traditionally used as a plant compound to support healthy blood sugar levels, which can influence hunger and cravings.
Dose or use
Follow product labeling; consult a healthcare practitioner.
Time to results
Typically 4–8 weeks
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
May interact with diabetes medications; not recommended during pregnancy.
Chromium Deficiency
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Low chromium can drive sugar cravings
Why this matches
If sweets and carbs call to you all day, it is worth checking whether you are low in chromium — a shortfall can disrupt blood sugar and stoke exactly these cravings.
Why try it
Chromium helps insulin keep blood sugar steady; when you are deficient, cravings for carbohydrates and sugar are a common early sign, so correcting a shortfall may ease them.
Dose or use
Ask a practitioner about assessing your status; food sources include broccoli, whole grains, and lean meats.
Time to results
Varies; cravings may ease within a few weeks of restoring adequate intake
Key study
Based on chromium's established role in blood sugar regulation; not a substitute for clinical testing.
Caution
Frank chromium deficiency is uncommon — do not self-diagnose; confirm with a practitioner before supplementing, especially if you take diabetes medication.
Chromium
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · No traditional record)
Traditionally used to support blood sugar balance
Why this matches
If carb and sugar cravings drive your appetite, chromium is traditionally used to support healthy insulin function and reduce carbohydrate cravings.
Why try it
Traditionally used as a trace mineral that supports glucose metabolism and may help moderate sugar-driven hunger signals.
Dose or use
200–400 mcg daily; follow product labeling
Time to results
Typically 4–8 weeks
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Check with a practitioner if you have diabetes or take blood sugar medications.
Garcinia Cambogia
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Traditionally used to curb appetite
Why this matches
If sweet and carb cravings drive your eating all day, Garcinia is traditionally used to take the edge off appetite while cravings settle.
Why try it
Traditionally used for appetite control; its active compound HCA is thought to curb appetite and may nudge serotonin, which can influence mood-linked cravings.
Dose or use
Follow product labeling; typically taken before meals.
Time to results
Typically 4–8 weeks
Key study
Traditionally used for appetite suppression; this use has not been confirmed in controlled clinical trials.
Caution
Not recommended during pregnancy; consult a practitioner if you take antidepressants or diabetes medication, as it may affect serotonin and blood sugar.
Magnesium
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · No traditional record)
Deficiency linked to sugar cravings
Why this matches
If you crave sweets or carbs, checking whether you're low in magnesium is worthwhile — if you're deficient, correcting it may help reduce those cravings.
Why try it
Magnesium plays a role in blood sugar regulation and energy metabolism; if you're running low, replenishing it can support more stable hunger signals.
Dose or use
200–400 mg daily; magnesium glycinate or citrate are well tolerated forms
Time to results
Typically 2–6 weeks
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
High doses may cause loose stools; check with a practitioner if you have kidney disease.

What kind of help would you actually stick with?

Calm my stress response so I'm not eating my feelings

Ashwagandha
Supported by smaller clinical studies· Centuries of traditional use (Evidence grade B · Traditional use long-standing)Long-standing traditional staple
Traditionally used to ease stress-driven eating
Why this matches
If anxiety or stress triggers overeating, ashwagandha is traditionally used as an adaptogen to support a calmer stress response that can reduce emotional hunger.
Why try it
This adaptogenic root extract may help blunt cortisol-driven, stress-related eating; a placebo-controlled trial in stressed adults found it reduced food cravings and supported weight management.
Dose or use
300–600 mg of a root extract daily
Time to results
Typically 4–8 weeks
Key study
Randomized Controlled Trial (2025, PMID 41635453): Efficacy and safety of Ashwagandha (Withania somnifera) root extract on stress and weight management in adults. In this 24-week double-blind, placebo-controlled trial of 100 adults with excess weight and stress, ashwagandha root extract (300 mg twice daily) significantly reduced food cravings (Food Cravings Questionnaire) and body weight versus placebo. Evidence is from a single trial, so individual results may vary.
Caution
Avoid during pregnancy or breastfeeding; check with a practitioner if you have a thyroid condition or take thyroid medication. Rare cases of liver injury have been reported, so stop use and seek care if you develop yellowing of the skin or eyes, dark urine, or persistent abdominal pain.
PC6 (Neiguan) - Pericardium 6
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Acupressure point traditionally for calming and digestion
Why this matches
If snacking is habitual and you want a hands-on reset, PC6 is traditionally used to calm the nervous system and ease digestive discomfort that may be confused with hunger.
Why try it
Traditionally used in acupressure to soothe the stomach and calm the mind, which may help interrupt habitual eating urges.
Dose or use
Press firmly 2–3 min, located three finger-widths below the wrist crease on the inner forearm, both sides, 1–2x daily
Time to results
Effects may be felt immediately or over several weeks of regular use
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.
5-HTP (5-Hydroxytryptophan)
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · No traditional record)
Traditionally used to support mood and satiety
Why this matches
If stress or emotions drive your eating, 5-HTP is traditionally used to support serotonin levels, which influence both mood and feelings of fullness.
Why try it
Traditionally used as a serotonin precursor that may help reduce the urge to eat in response to emotional or stress-driven cues.
Dose or use
50–100 mg before meals; follow product labeling
Time to results
Typically 2–6 weeks
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Do not combine with antidepressants or SSRIs without practitioner guidance.

Something I take before meals so I feel full sooner and stay full longer

Glucomannan
Supported by smaller clinical studies (Evidence grade B · No traditional record)
Expands in stomach to increase fullness
Why this matches
If meals don't keep you full long enough, this fiber swells with water in the stomach, traditionally used to extend the feeling of satiety.
Why try it
This soluble fiber swells with water in the stomach to slow digestion and support a feeling of fullness; a double-blind, placebo-controlled trial in overweight adults found it reduced hunger intensity over two weeks.
Dose or use
1–3 g taken with a full glass of water before meals
Time to results
Typically 1–4 weeks
Key study
Randomized Controlled Trial (2023, PMID 36435474): Gummies candy enriched with Konjac glucomannan reduces hunger intensity and waist circumference of overweight individuals. In this double-blind, placebo-controlled trial, 42 overweight adults taking 250 mg of konjac glucomannan twice daily for 14 days reported reduced hunger intensity and a small reduction in waist circumference versus placebo. Findings come from one short trial, so results may vary.
Caution
Take with plenty of water; may affect absorption of medications if taken at the same time.
Whey protein
Limited human trials so far· Most of the research is laboratory or animal work (Evidence grade C · No traditional record)
May help promote fullness after meals
Why this matches
If hunger returns too quickly, protein is among the more satiating macronutrients, and some preliminary research suggests it may help reduce post-meal appetite.
Why try it
A small preliminary trial suggests whey protein may influence postprandial appetite and amino acid levels after eating.
Dose or use
20–30 g per serving, typically mixed into a shake or smoothie
Time to results
Effects on appetite vary from person to person and may take some time
Key study
Single small acute crossover RCT (2025, PMID 40675336) in healthy adults that primarily tested oral microbial protease co-ingested with whey protein; appetite and satiety were secondary measures, so evidence for whey protein alone curbing appetite is preliminary.
Caution
Those with dairy allergy or kidney concerns should consult a practitioner.
Hoodia (Hoodia gordonii)
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Traditional appetite suppressant
Why this matches
If hunger comes back too soon after a meal, Hoodia is traditionally used to blunt that hunger signal so you feel satisfied for longer.
Why try it
Traditionally used by the San people of the Kalahari to suppress appetite and thirst; its compound P57 is thought to signal fullness to the brain.
Dose or use
Follow product labeling; commonly taken shortly before meals.
Time to results
Typically within days to a few weeks
Key study
Traditionally used to suppress appetite; this use has not been confirmed in controlled clinical trials.
Caution
Product quality and potency vary widely; avoid during pregnancy or breastfeeding, and consult a practitioner if you have diabetes or a heart condition.
Apple Cider Vinegar (ACV)
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · No traditional record)
Traditionally used to slow digestion
Why this matches
If you get hungry again too soon, ACV is traditionally used to support slower gastric emptying, which may help meals feel more satisfying longer.
Why try it
Traditionally used to support digestion and moderate the rate at which food leaves the stomach.
Dose or use
1–2 teaspoons diluted in a large glass of water before meals
Time to results
Typically 2–4 weeks
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Always dilute — undiluted ACV can erode tooth enamel; avoid with acid reflux.

A hands-on acupressure technique I can do anywhere, nothing to swallow

REN12 (Zhongwan)
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Belly point traditionally for appetite
Why this matches
If habit drives your snacking, REN12 sits on the midline of your belly and is traditionally pressed to regulate the stomach and settle the urge to overeat.
Why try it
Traditionally used in acupressure to support digestion and, per Chinese medicine, to help regulate appetite in those who tend to overeat.
Dose or use
Press gently for 2–3 min on the midline, halfway between the navel and the base of the breastbone, 1–2x daily.
Time to results
Effects may be felt immediately or over several weeks of regular use
Key study
Traditionally used for this purpose; this specific use has not been confirmed in controlled clinical trials.
Caution
Avoid firm abdominal pressure during pregnancy or right after a large meal; ease off if uncomfortable.
ST25 (Tianshu) - Stomach 25
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Abdominal acupressure point for digestion
Why this matches
If you want a hands-on technique for habitual snacking, ST25 sits on the Stomach meridian over your belly and is traditionally pressed to settle digestion and bloating that can feel like hunger.
Why try it
Traditionally used in acupressure to regulate the stomach and support digestion, giving you a physical routine to turn to instead of reaching for a snack.
Dose or use
Press firmly for 2–3 min, two finger-widths to either side of the navel, both sides, 1–2x daily.
Time to results
Effects may be felt immediately or over several weeks of regular use
Key study
Traditionally used for this purpose; this specific use has not been confirmed in controlled clinical trials.
Caution
Avoid firm abdominal pressure during pregnancy; ease off if it feels uncomfortable.
PC6 (Neiguan) - Pericardium 6
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Acupressure point traditionally for calming and digestion
Why this matches
If snacking is habitual and you want a hands-on reset, PC6 is traditionally used to calm the nervous system and ease digestive discomfort that may be confused with hunger.
Why try it
Traditionally used in acupressure to soothe the stomach and calm the mind, which may help interrupt habitual eating urges.
Dose or use
Press firmly 2–3 min, located three finger-widths below the wrist crease on the inner forearm, both sides, 1–2x daily
Time to results
Effects may be felt immediately or over several weeks of regular use
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.
SP6 (Sanyinjiao) - Spleen 6
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Traditional acupressure point for this condition
Why this matches
If you'd like to add a hands-on approach, SP6 (Sanyinjiao) - Spleen 6 is a point traditionally used to support Curb Appetite.
Why try it
Traditionally used in Chinese medicine to ease abdominal fullness and support the spleen-stomach system, which some use as a hands-on cue to settle the urge to eat.
Dose or use
Press firmly 2–3 min, both sides, 1–2x daily. Located four finger-widths above the inner ankle bone.
Time to results
Typically several weeks of consistent use
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Avoid during pregnancy — this point is traditionally contraindicated.
ST36 (Zusanli)
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Acupressure point traditionally for digestion and appetite
Why this matches
If you want something hands-on to try throughout the day, ST36 is traditionally used in acupressure to support digestive regulation and reduce excessive hunger.
Why try it
Traditionally used in acupressure to support stomach function and help moderate appetite signals.
Dose or use
Press firmly 2–3 min, located four finger-widths below the kneecap on the outer shin, both sides, 1–2x daily
Time to results
Effects may be felt immediately or over several weeks of regular use
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.
LI4 (Hegu) - Large Intestine 4
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Hands-on point to pause an eating urge
Why this matches
If snacking is a habit you want to interrupt, LI4 (Hegu) is a widely used acupressure point you can press anywhere, giving you a simple physical action to reach for instead of food.
Why try it
Traditionally used as a general acupressure point for releasing tension and discomfort; here it offers a hands-on pause to break a habitual eating urge, rather than acting on appetite directly.
Dose or use
Press firmly on the fleshy webbing between thumb and index finger, 2–3 minutes, both hands, 1–2x daily.
Time to results
Typically several weeks of consistent use
Key study
Traditionally used as a general acupressure point; its use for appetite specifically has not been confirmed in controlled clinical trials.
Caution
Avoid during pregnancy — LI4 is traditionally contraindicated.

Fix it with food first — check my diet for gaps before adding supplements

Fiber Deficiency
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Too little fiber can leave you hungry fast
Why this matches
If you are hungry again soon after eating, low dietary fiber may be the reason — fiber slows digestion and promotes fullness, so a shortfall can cut meals short.
Why try it
Fiber bulks up food and slows how fast the stomach empties, helping you feel full for longer; if you fall short of the recommended intake, adding fiber-rich foods can steady your appetite.
Dose or use
Build up gradually toward the recommended 25–35 g a day from vegetables, fruit, legumes, and whole grains, with plenty of water.
Time to results
Typically within a few weeks of consistently higher intake
Key study
Based on fiber's established role in satiety and digestion; not a substitute for assessing your own diet.
Caution
Increase fiber slowly to avoid bloating and gas, and drink enough water; check with a practitioner if you have a digestive condition.
Chromium Deficiency
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Low chromium can drive sugar cravings
Why this matches
If sweets and carbs call to you all day, it is worth checking whether you are low in chromium — a shortfall can disrupt blood sugar and stoke exactly these cravings.
Why try it
Chromium helps insulin keep blood sugar steady; when you are deficient, cravings for carbohydrates and sugar are a common early sign, so correcting a shortfall may ease them.
Dose or use
Ask a practitioner about assessing your status; food sources include broccoli, whole grains, and lean meats.
Time to results
Varies; cravings may ease within a few weeks of restoring adequate intake
Key study
Based on chromium's established role in blood sugar regulation; not a substitute for clinical testing.
Caution
Frank chromium deficiency is uncommon — do not self-diagnose; confirm with a practitioner before supplementing, especially if you take diabetes medication.
Apple Cider Vinegar (ACV)
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · No traditional record)
Traditionally used to slow digestion
Why this matches
If you get hungry again too soon, ACV is traditionally used to support slower gastric emptying, which may help meals feel more satisfying longer.
Why try it
Traditionally used to support digestion and moderate the rate at which food leaves the stomach.
Dose or use
1–2 teaspoons diluted in a large glass of water before meals
Time to results
Typically 2–4 weeks
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Always dilute — undiluted ACV can erode tooth enamel; avoid with acid reflux.

Steady my blood sugar so cravings quiet down from the inside

Berberine
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Traditionally used for blood sugar and metabolism
Why this matches
If cravings spike from blood sugar swings, berberine is traditionally used to support glucose metabolism and may help moderate appetite driven by carb cycling.
Why try it
Traditionally used as a plant compound to support healthy blood sugar levels, which can influence hunger and cravings.
Dose or use
Follow product labeling; consult a healthcare practitioner.
Time to results
Typically 4–8 weeks
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
May interact with diabetes medications; not recommended during pregnancy.
Chromium Deficiency
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Low chromium can drive sugar cravings
Why this matches
If sweets and carbs call to you all day, it is worth checking whether you are low in chromium — a shortfall can disrupt blood sugar and stoke exactly these cravings.
Why try it
Chromium helps insulin keep blood sugar steady; when you are deficient, cravings for carbohydrates and sugar are a common early sign, so correcting a shortfall may ease them.
Dose or use
Ask a practitioner about assessing your status; food sources include broccoli, whole grains, and lean meats.
Time to results
Varies; cravings may ease within a few weeks of restoring adequate intake
Key study
Based on chromium's established role in blood sugar regulation; not a substitute for clinical testing.
Caution
Frank chromium deficiency is uncommon — do not self-diagnose; confirm with a practitioner before supplementing, especially if you take diabetes medication.
Chromium
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · No traditional record)
Traditionally used to support blood sugar balance
Why this matches
If carb and sugar cravings drive your appetite, chromium is traditionally used to support healthy insulin function and reduce carbohydrate cravings.
Why try it
Traditionally used as a trace mineral that supports glucose metabolism and may help moderate sugar-driven hunger signals.
Dose or use
200–400 mcg daily; follow product labeling
Time to results
Typically 4–8 weeks
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Check with a practitioner if you have diabetes or take blood sugar medications.
Garcinia Cambogia
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Traditionally used to curb appetite
Why this matches
If sweet and carb cravings drive your eating all day, Garcinia is traditionally used to take the edge off appetite while cravings settle.
Why try it
Traditionally used for appetite control; its active compound HCA is thought to curb appetite and may nudge serotonin, which can influence mood-linked cravings.
Dose or use
Follow product labeling; typically taken before meals.
Time to results
Typically 4–8 weeks
Key study
Traditionally used for appetite suppression; this use has not been confirmed in controlled clinical trials.
Caution
Not recommended during pregnancy; consult a practitioner if you take antidepressants or diabetes medication, as it may affect serotonin and blood sugar.
Magnesium
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · No traditional record)
Deficiency linked to sugar cravings
Why this matches
If you crave sweets or carbs, checking whether you're low in magnesium is worthwhile — if you're deficient, correcting it may help reduce those cravings.
Why try it
Magnesium plays a role in blood sugar regulation and energy metabolism; if you're running low, replenishing it can support more stable hunger signals.
Dose or use
200–400 mg daily; magnesium glycinate or citrate are well tolerated forms
Time to results
Typically 2–6 weeks
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
High doses may cause loose stools; check with a practitioner if you have kidney disease.

What does your appetite struggle look like most days?

I get hungry again too soon after eating a full meal

Fiber Deficiency

Stress or emotions send me straight to the fridge

PC6 (Neiguan) - Pericardium 6

I snack out of habit or boredom, not real hunger

REN12 (Zhongwan)

ST25 (Tianshu) - Stomach 25

PC6 (Neiguan) - Pericardium 6

SP6 (Sanyinjiao) - Spleen 6

ST36 (Zusanli)

LI4 (Hegu) - Large Intestine 4

Sweet and carb cravings chase me all day long

Chromium Deficiency

What kind of help would you actually stick with?

Calm my stress response so I'm not eating my feelings

PC6 (Neiguan) - Pericardium 6

Something I take before meals so I feel full sooner and stay full longer

A hands-on acupressure technique I can do anywhere, nothing to swallow

REN12 (Zhongwan)

ST25 (Tianshu) - Stomach 25

PC6 (Neiguan) - Pericardium 6

SP6 (Sanyinjiao) - Spleen 6

ST36 (Zusanli)

LI4 (Hegu) - Large Intestine 4

Fix it with food first — check my diet for gaps before adding supplements

Fiber Deficiency

Chromium Deficiency

Steady my blood sugar so cravings quiet down from the inside

Chromium Deficiency

Natural remedies for Curb Appetite

The evidence behind Curb Appetite, in one page

⭐️ Customer Reviews

Olivia J.

5.0

Audrey Mae.

5.0

Rachel

5.0

What does your appetite struggle look like most days?

I get hungry again too soon after eating a full meal

Fiber Deficiency

Stress or emotions send me straight to the fridge

PC6 (Neiguan) - Pericardium 6

I snack out of habit or boredom, not real hunger

REN12 (Zhongwan)

ST25 (Tianshu) - Stomach 25

PC6 (Neiguan) - Pericardium 6

SP6 (Sanyinjiao) - Spleen 6

ST36 (Zusanli)

LI4 (Hegu) - Large Intestine 4

Sweet and carb cravings chase me all day long

Chromium Deficiency

What kind of help would you actually stick with?

Calm my stress response so I'm not eating my feelings

PC6 (Neiguan) - Pericardium 6

Something I take before meals so I feel full sooner and stay full longer

A hands-on acupressure technique I can do anywhere, nothing to swallow

REN12 (Zhongwan)

ST25 (Tianshu) - Stomach 25

PC6 (Neiguan) - Pericardium 6

SP6 (Sanyinjiao) - Spleen 6

ST36 (Zusanli)

LI4 (Hegu) - Large Intestine 4

Fix it with food first — check my diet for gaps before adding supplements

Fiber Deficiency

Chromium Deficiency

Steady my blood sugar so cravings quiet down from the inside

Chromium Deficiency

Natural remedies for Curb Appetite

The evidence behind Curb Appetite, in one page