In the U.S., one “first-world problem” that many adults experience is the tendency to overeat. As to be expected, this can lead to unhealthy weight gain and other health-related ill effects. It so happens there are numerous natural remedies to help overeaters curb their appetite, and we describe three of them below.
An Overview of Overeating
The human body needs fuel to produce energy and survive. That is why we eat. Sounds pretty simple, right? Well, not always. As you probably know, even if not from your personal experience, it is possible to eat too much. That is called overeating. That can produce short-term and long-term consequences, at least some of which you are familiar with.
Why do people overeat? Often, it is because food tastes so good, so you impulsively choose to eat too much of it. Other times, it is simply a habit. Stress and/or anxiety can also factor in. No matter what the impetus, a pattern of overeating can produce excess weight gain. This results from an overabundance of calorie intake. A portion of consumed calories are utilized for energy, but most of the rest are stored as fat, possibly leading to obesity. This in turn can lead to other detrimental health conditions, such as hypertension and other chronic diseases.
There are other reasons to not overeat. Overeating can cause abdominal discomfort, bloating, and the production of excess gas. It can also produce heartburn and acid reflux, metabolic strain, and also strain on the digestive organs as they are forced to work harder.
For some, to avoid overeating can be an exercise in self-discipline and self-control. This is a good thing. There are natural means to avoid overeating. One is to eat foods which are both healthy and filling; these include lean meats (e.g., chicken, turkey) and high-fiber foods. Other recommended measures are to drink plenty of water, and avoid late-night eating. Regular exercise and sleep also help reduce overeating, because they help to reduce stress and improve mood.
Supplements to Help You Avoid Overeating
Hydration and the other recommended steps mentioned above make healthy eating more feasible by reducing the inclination to overeat. Certain nutrients and herbs in supplement form can also help by providing beneficial properties to counter an overactive appetite.
Fenugreek is an herb naturally high in fiber. It is especially fibrous, containing both soluble and insoluble fibers. Fiber can be extracted from fenugreek and placed in an oral supplement. The combination of natural fibers in fenugreek are proven to promote feelings of fullness from eating and to diminish food intake. One study in women concluded that consuming fenugreek correlates with reduced hunger and inclination to eat. Another study in obese individuals showed increased satiety after eating, such that fenugreek left participants feeling more satiated even until it came time for their next meal.
Another study concluded that taking fenugreek correlated with reduced fat and caloric intake on a daily basis. Fenugreek is effective because its natural fibers slow gastric emptying and delay the absorption of carbohydrates and fats. Research on fenugreek suggests it is a great practical supplement for reducing appetite and encouraging weight loss.
Probiotics are healthy bacteria which benefit the gut. Research has shown that the quality of bacteria in the gut microbiome strongly correlates with both obesity and overeating. The biggest benefit of taking a probiotic supplement is the accompanying reduction of sugar cravings, a benefit which is most useful in obese individuals. You can consume probiotics from specific fermented foods, but many people don’t eat much of these. The most efficient way to consume probiotics is, by far, via an oral supplement.
Gymnema sylvestre is another plant-derived product. Its benefit is less like the fibrous effects of fenugreek, and more like the sugar intake-reducing effect of probiotic bacteria. Gymnema sylvestre can reduce sugar cravings because it actually reduces the sweetness of sugary foods to your taste. Such is the case to a significant extent with sugar-laden candy as shown via studies. These benefits are in addition to the long-sought benefits of Gymnema, those being its blood sugar-lowering properties and its anti-diabetic characteristics. This product works best when taken at mealtime.
Reducing your propensity to overeat is made more realistic with these accessible, natural supplements. Consider how all three of these could positively benefit your gut microbiome and appetite, and help you form better lifestyle and eating habits. As always, we recommend talking to your healthcare provider before taking any supplement.