Salad as an Appetite Suppressant

Introduction and background

Ever heard of something like scrumptious salad? Once you come to know the real benefits these fruits and vegetable salads might have in making you somewhat slimmer and attractive as you always wished, then get used to the idea of scrumptious salads! Well if you are on the road to lose weight, a destination to look smarter and in perfect shape then you would be asking for them every time ordering or making a meal for yourself. It is advisable to take a small portion of salad before taking meals to avoid surfeit. As they contain dietary fibers that allow the glucose in food to be absorbed slowly in the blood stream and thus reducing the sensation of appetite. Salads act as natural appetite suppressants and help you feel fuller because they are not digested as other foods. It consumes some time in your gut and so reduces the cravings for regular high caloric food.
Our regular diets normally consist of food that are high in calories but do not make us feel satiated and then we end up consuming more to feel full. For instance taking in junk food like fried potato fingers or cracker chips every time we are out and trying it hard to stop ourselves from eating more of them and keep filling up ourselves with extra calories. On the other hand, fruit and vegetable salads satiate our hunger and we get all the vital nutrients without indulgence of excessive calories.

Healthy appetite suppressants in Salads

Salads with healthy appetite suppressant may contain fruits and vegetables or combination of both depending on one’s own preference.


Vegetables are low in fats but contain good amount of vitamins and minerals that are necessary for all the vitals functions of human body to work normally.

All green vegetable that you can make part of your salad plate are rich sources of magnesium, sodium, calcium, potassium and some vitamins as B and B complex.

Appetite Suppressant Vegetables can be used in daily Salad:
Lettuce: Green colored lettuce is the most sought after leafy vegetable rich in fiber and very low in calories that can easily suppress appetite. Consuming it in salad or a healthy sandwich provide 15 calories per 100g. Other benefits include:

  • Helps in the development of bones as it contains a good amount Vitamin K
  • Its regular intake helps in resistance against harmful agents and pro-inflammatory free radicals
  • It is a very good source of the minerals like iron, magnesium, calcium and potassium which are essential for body metabolism.

A member of cauliflower family widely used across the globe as a source of appetite suppressant. It’s another very low calorie high fiber vegetable that provides only 34 calories per 100g. Other benefits include:

  • Broccoli leaves are rich source of carotenoids and Vitamin-A that are required for the normal and healthy eye-sight functions and helps prevent from macular degeneration of the retina in the elderly people.
  • It is a rich source of phyto-nutrients that help inhibiting the signals of appetite sensation from hypothalamus and thus reducing the effect of serotonin.

A member of the melon family and contains all the water like other members. Having cucumber before or with the meals would help you to feel full and helping you suppress you hunger. It is also a very good to eat vegetable in hot weather. It helps in balancing electrolytes in the body and keeping it cool. Other benefits include:
It’s a very low calorie vegetable and if taken with the peel is a rich dietary fiber source reduces constipation.

Having a good amount of water and potassium with low sodium levels it acts as a mild diuretic agent keeping weight gain and high blood pressure in check.
Carrot and Other Roots: Colorful part of the salad plate, carrot and other member of the family normally taken as salads are parsley, parsnip, dill, cumin. Members of this family are highly rich in dietary fibers, vitamins and anti-oxidant.

  • The large content of fiber in carrots also helps with ailments as high cholesterol and constipation.
  • They have been taste buds friendly and are very good natural appetite suppressant.
  • Vegetables should be made part of daily diet and seasonal vegetables are encouraged as natural suppressant taken as raw form in salad with the dressing that must be low in calories may include olive oil and lemon essence.



Fruits are very good sources of pectin that help in reducing appetite. They can be considered as nature’s medicine to help suppressing the craving for high caloric non-nutritious food.
Some of the fruits that help in improving one’s control over the hunger sensation and making an individual healthier are:
Orange and Grape Fruits:These are very good source of soluble and insoluble fibers also contains large quantities of pectin natural appetite suppressant. They lower blood fats and strengthen immune system. All citrus fruits help in reducing hunger pangs.
Apple: the importance of apple as natural suppressant can not be denied. It increases the soluble fiber to such an extent that leaves no space for any other food and reduces the appetite.
Grapes: one of the best known fruit to eat during stomach ailments like indigestion and constipation. It acts as natural suppressant as contain flavonoids that help in inhibiting the sensation of appetite.


These fruit and vegetable salads, along with other natural appetite suppressants, should be made a regular part of our daily diet. One must take a serving of fresh fruit or vegetable before every meal. That not only would help getting all vital nutrients but also fighting back the urge to eat more fats and calories of regular meals.