Weight loss is often seen as requiring a complete dietary overhaul, but the key to controlling appetite may lie in some of the most common household foods.
In fact, supermarket items costing mere pence could replicate the hunger-controlling effects of costly weight loss medications, according to a medical expert.
These everyday foods activate the same hormonal mechanism that makes drugs like Ozempic and Wegovy so effective at suppressing appetite.
Professor Franklin Joseph, from Dr Frank's Weight Loss Clinic, identified three affordable items that naturally stimulate GLP-1, the hormone responsible for creating feelings of fullness and regulating blood sugar.
Porridge is one of the most natural appetite suppressants
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This same hormone pathway is targeted by prescription medications that can cost hundreds of pounds monthly.
The foods achieve this through their content of soluble fibre and resistant starch, which prompts the body's natural GLP-1 release.
Porridge represents the most economical option among these natural appetite suppressants.
"The beta-glucan fibre in oats thickens in the stomach, slowing down digestion and leading to a prolonged release of GLP-1," Prof Joseph explained.
"That means fewer hunger spikes and more stable energy throughout the day."
A kilogramme bag of oats retails for just 85p at Tesco, making each serving cost approximately 4p. The professor suggests consuming them as porridge or overnight oats to maximise their hunger-controlling benefits.
This breakfast option provides sustained fullness throughout the morning, making it an accessible alternative to expensive pharmaceutical interventions.
Pulses offer another budget-friendly method for managing hunger naturally. These legumes contain substantial amounts of soluble fibre and resistant starch, compounds that boost the body's GLP-1 production.
"These foods are packed with soluble fibre and resistant starch, both of which enhance GLP-1 release," Prof Joseph stated.
"They not only help lower cholesterol, but they also blunt blood sugar rises after meals, reducing cravings later on."
The professor recommends incorporating just half a tin into meals. "Half a tin of beans stirred into a salad, soup or curry is enough to have a real impact - and you'll pay less than 50p for own brands in most supermarkets."
The third affordable option comes from the fruit aisle. "Apples contain pectin, a type of soluble fibre that expands in the gut and increases satiety," Prof Joseph noted.
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Pulses offer a budget-friendly method for managing hunger naturally
| GETTY"That's why an apple can keep you going for hours in a way biscuits or crisps never will."
He emphasises consuming the fruit whole rather than as juice. "The act of chewing plus the intact fibre structure makes all the difference for appetite control."
The professor advocates prioritising dietary solutions over pharmaceutical options. "People often think they need expensive injections or supplements to feel in control of their appetite," he said.
"But with simple foods like oats, beans and apples, you're naturally harnessing your body's own GLP-1 system. It's effective, affordable and sustainable."