As humans we are biologically programmed to fear hunger. And for the greater part of human history, when food was a scarce resource, this made a lot of sense. When food was available you needed to take advantage, whether you were hungry or not.

Unfortunately in modern times this instinctual desire to feed isn’t doing us any favors. Food is now abundant and much of it is extremely calorie dense.

Thankfully there are solutions to these incessant hunger cravings. Certain foods help to curb our appetite, letting us eat less and control our weight. Here we’ll look at five of the most effective appetite suppressing foods available today.

1. Avocado

People who eat half a fresh avocado along with their lunch experienced a 40% reduction in their desire to eat for the next several hours, according to a study published in Nutrition Journal. The reason is that avocado contains a good amount of monounsaturated fat. It’s this fat which prevents those afternoon hunger pangs. Best of all avocado is delicious making it no hardship to add to your midday meal!

2. Unsalted Almonds

Eating a small handful of unsalted almonds once a day is a clever way to avoid binging on junk food. Why does this work? A bland snack, like unsalted almonds, helps to regulate the hunger hormone called ghrelin. This in turn helps to break the mental link we make between flavour and calories. Make sure to drink a glass of water, about every hour, for three hours following the almond snack to enjoy the full benefits.

3. Apples

An apple a day keeps your waist at bay. Apples (and carrots) are naturally high in fiber. Foods that are fiber dense also tend to be higher in volume. That means you get fuller while consumer fewer calories. In a study published in the Journal of the American Dietetic Association, high consumption of fiber was linked with a lower incidence of type 2 diabetes and lower body mass.

4. Malabar Tamarind

Malabar Tamarind, also known as Garcinia cambogia, is a tropical fruit which help to sate the appetite and accelerate fat burning. This is due to the active ingredient HCA which is found in the rind of the Malabar tamarind. HCA helps to block an enzyme called citrate lyase which your body uses in the production of fat. It also increases levels of serotonin which helps to prevent stress related overeating. In a placebo-controlled study published in the journal Obesity it was found that people who consumed Garcinia cambogia lost two pounds more than those who did not.

This tropical superfood was little known outside of a small group of nutritional scientists until relatively recently when it was featured on the popular Dr Oz show. Dr Oz referred to Garcinia cambogia as the “fastest fat buster” creating a lot of mainstream interest in the fruit. And now thousands of people look for Dr Oz garcinia cambogia to fight naturally by curbing their appetites.

5. Popcorn

Popcorn is not just a great treat for a night at the cinema. It’s also an excellent way to avoid an unhealthy attack of the munchies and help you to enjoy a good night’s sleep. Air filled popcorn is a great alternative to more calorie dense alternatives like cookies and ice-cream. At the same time you still can enjoy the pleasures of a light night snack. Best of all the carbs in popcorn will help to release serotonin which make you feel relaxed before bed. Remember to skip the butter!