Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

Top Foods to STOP Your Cravings

Feb 13, 2025

Did you know your gut bacteria can influence your cravings? Discover how various foods can help suppress appetite and stabilize blood sugar. Coffee, avocado, and dark chocolate are among the top picks. Learn how fatty proteins can prevent insulin spikes and reduce hunger. Light exercise and extra sleep can also play a vital role in managing cravings. Plus, explore stress-reducing techniques like ashwagandha and magnesium glycinate. Curb your cravings naturally with these insightful tips!

06:51

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Quick takeaways

Gut health significantly influences appetite regulation, as certain microbes can trigger cravings for unhealthy foods and overeating.

Incorporating appetite-suppressing foods like high-fiber vegetables and protein-rich meals, along with lifestyle practices, can effectively curb cravings.

Deep dives

Understanding Appetite Control Through Gut Health

Appetite regulation is intricately linked to gut health, emphasizing the role of gut bacteria in influencing hunger signals. Certain microbes in the gut can manipulate brain activity, causing cravings for unhealthy foods and contributing to overeating. By addressing gut health, individuals can gain better control over their appetite, leading to improved food choices and weight management. Incorporating foods that support gut health, such as fiber-rich vegetables and probiotics, can be an effective strategy to enhance satiety and reduce cravings.

Effective Strategies to Suppress Appetite and Control Cravings

7min

Hunger and appetite don’t start with your stomach. Did you know that your microbes and gut bacteria can manipulate your brain and cause you to eat the wrong thing?

In this podcast, I'm going to help you reduce cravings for sugar, refined carbs, MSG, alcohol, and ultra-processed foods.

Here’s a list of the best foods to suppress your appetite naturally. These foods contain potent compounds to leave you feeling full and satisfied and prevent insulin spikes to help stabilize your blood sugar.

1. Coffee

2. Avocado

3. Dark chocolate

4. Cayenne pepper

5. Apple cider vinegar

6. Green tea

7. Bone broth

8. Protein-rich meals

9. Ginger

10. Dark leafy green vegetables

11. Olive oil

12. MCT oil

13. Turmeric

14. Zinc

15. Kombucha tea

16. Grapefruit

17. Arugula

18. Full-fat protein

Eating fatty protein or fat with protein prevents a high insulin spike, which lowers your blood sugar. Avoiding this dip in blood sugar can reduce cravings and curb hunger. Eating fiber also helps buffer the insulin response.

Light exercise, like a long walk, is excellent for your blood sugar and can help reduce cravings. An extra 30 minutes of sleep significantly reduces cortisol, stabilizing blood sugar and suppressing appetite naturally.

Minimize stress with exercise, physical work, sleep, a healthy diet, and stretching. Ashwagandha is also beneficial, along with magnesium glycinate before bed.

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