Top 10 natural foods that are good for weight loss

Obesity has become one of the important reasons for many health issues in this generation. Though weight loss/management has been a hot topic since many years, it has gained lot of attention and importance in the recent past. There are many health issues that come along with obesity, like,

  • Type 2 diabetes
  • Fatty liver disease
  • Osteoarthritis
  • Kidney disorder
  • Cardiovascular issues
  • High blood pressure
  • Joint pain
  • Infertility
  • Strokes
  • Lethargy and fatigue
  • Respiratory issues
  • Metabolism disorder
  • Increased chances of cancer

While there are many forms of physical activities available to reduce weight, lot of people find it difficult to squeeze in a workout routine in their busy schedule. This article explains about natural foods that play an important role in aiding weight loss. When combined with the right amount of workout/ physical activity, it can help you reduce weight in an effective and quick way.

There are many foods that are used since ancient time to treat obesity. The below mentioned are effective in weight loss and also provides many additional health benefits.

Natural foods that help weight loss

Cayenne pepper

cayenne pepper

Cayenne pepper is one of the spiciest peppers that is commonly used all over the world. This herb is used as a flavor and to add spice to food while cooking. It is also called as African pepper, chili pepper or capsicum in some places. They are bright red in color and is cultivated like a crop. Though it is native to Central and South America, now this herb/spice is available all over the world. Cayenne pepper is also as a substitute to black pepper in many countries.

Nutrition facts

This spice provides many health benefits when consumed internally, is because of the compound “Capsaicin” present in it. It is also responsible for the hot and spicy flavor in it. It contains, vitamin A, vitamin C, vitamin E, vitamin K, folates, thiamin, niacin, riboflavin, protein, carbohydrates, fiber and zero cholesterol. It also contains many minerals like copper, iron, magnesium, manganese, selenium, zinc, and calcium. Apart from these, they contain traces of phyto-nutrients also.

Now you know why cayenne pepper is popular among natural enthusiasts.

Health benefits

  • Boosts metabolism: It has the ability to create more heat in our body, which aids in burning of fat and calories rapidly. Capsaicin can boost metabolism by 20% and also make you feel fuller when consumed. This attribute can help you lose weight effectively when combined with a physical exercise routine.
  • Aids digestion
  • Regulates blood pressure
  • Anti-inflammatory agent
  • Improved heart health
  • Flushed out toxins
  • Boosts immunity

Click here to know how to use cayenne pepper for weight loss.

Banana stem

Banana plant as a whole is very beneficial and is used like a medicine to cure many health ailments. Like said, the leaf is used like a plate to serve food in India, banana fruit can be consumed, raw banana is used like a vegetable, the stem is used like a medicine and like a vegetable and even the flowers are eaten in many parts of the world. They provide multiple health benefits.

Nutrition facts

Banana stem is a rich source of dietary fiber. They are also rich in potassium and vitamin B6, just like its fruit. They contain zero cholesterol and fat.

Health benefits

  • Aids weight loss: The high fiber content in banana stem, helps to reduce and melt cholesterol/ fat in the body. It also help to improve digestion and make you feel full for a longer duration.
  • Controls blood pressure
  • Removes kidney stones
  • Burns belly fat
  • Improves digestion and bowel movement
  • Reduces acidity
  • Prevents and treats UTI (urinary tract infection)
  • Helps diabetics

When banana stem is consumed regularly along with good physical routine, it aids weight loss effectively. Click the link to prepare banana stem soup for weight loss.


Celery is a plant and it is consumed like a vegetable. This popular plant has been in use since ancient times. Though it was initially found only in North Africa and Mediterranean areas, now it is cultivated globally and consumed by all nations. It is mostly found in soups and salads. In certain places, they eat celery like a snack.

Nutrition facts

Celery stalk is a rich source of fatty acids, vitamin A, vitamin C, vitamin D, vitamin E and vitamin K. It also contains Vitamin B – riboflavin, thiamin, folic acid, B6 and B12. It also contains minerals like calcium, iron, zinc, potassium, magnesium, sodium and copper. Celery is also a good source of dietary fiber.

Health benefits

  • Promotes weight loss: Regular consumption of celery juice before every meal, helps to reduce weight. It makes you feel full for long time because of the fiber content in it. It makes your body feel fresh and acts as a coolant.
  • Controls blood sugar level
  • Improves cardiovascular health
  • Relieves migraines/headaches
  • Enhances immunity
  • Acts as an anti-inflammatory agent
  • Prevents cancer
  • Helps to detox
  • Reduces bad cholesterol

Click this link to know how to prepare celery juice to promote weight loss.

Best foods for weight loss infographic


Mint is a popular herb/leaf that is used in many culinary dishes. The unique flavor and fragrance has gained its importance in cosmetic and oral hygiene products – mouth fresheners, gums, toothpaste, candies and even in perfumes. This herb has been in use since ancient times for both cooking and medicinal uses.

Nutrition facts

Mint contains good amount of vitamin A, iron, manganese, folate and fiber. It also contains good amount of anti-oxidants that help in detox and prevent free radicals.

Health benefits

  • Aids weight loss: Mint contains stimulants that improves digestion effectively. It activates the salivary glands and secretes more enzymes, which helps in effective digestion. This attribute, helps the body to absorb complete nutrients from the food consumed. Fat is also absorbed in the body and converted as usable energy, which helps you keep hunger down and make you more active.
  • Acts as an appetizer
  • Palate cleanser
  • Treats nausea
  • Treats inflammation
  • Treats asthma
  • Cures respiratory illness
  • Boosts happy mood and reduces fatigue
  • Reduces IBS – Irritable bowel syndrome
  • Boosts memory
  • Prevents cancer
  • Treats allergies
  • Improves oral hygiene
  • Reduces stress

Click here to know how to use mint for weight loss.


Ginger is a root that is used for its flavor and fragrance. Apart from that, it contains many medicinal benefits that helps to treat many health ailments. It is used in culinary arts and natural medicines. Raw ginger comes in very handy and can be included in any way, like chopped pieces in salad, added as an ingredient in tea, grinding along with other ingredients for a gravy and what not. It is very popular for its anti-inflammatory property, digestion regulating and anti-cancer properties. It has been used since ancient times like medicine and to provide health benefits.

Nutrition facts

Ginger is a good source of sodium, potassium, dietary fiber, vitamin B6, vitamin C, iron and magnesium. It also contains traces of protein. It contains zero cholesterol, folate, phosphorus, riboflavin, niacin and iron.

Health benefits

  • Improves metabolism: Ginger extract works best as an appetizer and also clean the colon by removing blockages. This activity, boosts metabolism and helps in effective weight loss. When consumed regularly along with food or as a tea, it is said to reduce bad-cholesterol in the body. Ginger also relives gas and bloating in the stomach and intestines. Researches show that ginger has the ability to reduce belly fat when consumed regularly.
  • Melts body fat by reducing cholesterol
  • It is a natural diuretic
  • Reduces inflammation
  • Reduces nausea
  • Cures cold and phlegm
  • Treats osteoarthritis
  • Aids digestion

Click here to know how to make ginger tea for weight loss.


Amla, also called as Indian gooseberry, is a wonder berry that has many medicinal values in it. This particular berry has been in use since olden days to treat wide range of health issues. It is packed with vitamin C and plenty of anti-oxidants that help you get better day by day. In India, the berry is consumed in many different forms. Like a pickle, salted, soaked in honey, dried pieces and even in the raw form. Since it is available in plenty in India, you might see people just pluck it from the tree and chew it.

Nutrition facts

Indian gooseberry is a rich source of Vitamin C and powerful anti-oxidants. It also contains dietary fiber, iron, protein, calcium, phosphorus, carotene, vitamin B complex, sodium and good cholesterol.

Health benefits

  • Boosts metabolism
  • Reduces inflammation
  • Regulates bowel movements
  • Improves digestion
  • Reduces bloating and flatulence
  • Reduces blood sugar
  • Improves immunity
  • Reduced phlegm and cold
  • Cures sore throat

Click here to know how to prepare amla for weight loss and detox.


Garlic is used in popular and is used all over the world. It is used for medicinal purposes since ancient times in India and other Asian countries. It belongs to the allium or onion family, which has a pungent smell and taste. Our ancestors, just chew and ate garlic cloves regularly to treat health ailments. It is also used in cooking food as it adds a unique flavor to the food. Garlic contains a compound called “Allicin” and it is responsible for all the health benefits one acquires from it.

Nutrition facts

Contains a compound called Allicin, which is very beneficial when consumed. Garlic also contains, vitamin B6, vitamin C, selenium, manganese and small amount of fiber. It also contains traces of copper, calcium, potassium, phosphorus, iron and vitamin B1.

Health benefits

  • Improves metabolism: Effective way to fight obesity is by improving the sluggish metabolism. It one of the main reasons for obesity all around the world. Garlic has the capacity to boost metabolism and improve digestion.
  • Reduces food craving: The allicin present in garlic, helps to reduce sugar and food cravings, which lead to weight gain/unhealthy eating habits.
  • Regulates blood pressure
  • Reduces cholesterol
  • Regulates blood sugar levels
  • Natural diuretic
  • Detoxes the body
  • Anti-inflammatory agent
  • Improves cardiovascular health

Click here to know how to make ginger garlic tea.


Cinnamon is a popular spice and is used in culinary arts for its unique flavor. There are two types of cinnamon – Cassia cinnamon and Ceylon cinnamon. In which, Ceylon cinnamon contains many health benefits and treats many ailments. They are power packed with anti-oxidants that help you fluch toxins and prevents free radicals.

Nutrition facts

Cinnamon contains many minerals like manganese, magnesium, calcium, iron and copper. It also contains Vitamin A, B6, C, E, K, folate, riboflavin, thiamin, sugar, dietary fiber, essential fatty acids and selenium. It is also a good source of pantothenic acid.

Health benefits

  • Boosts metabolism: Just like all other foods mentioned in this article, cinnamon is also very effective when it comes to improving metabolism. It helps to break down sugar and lets the body absorb glucose. The body uses absorbed glucose as energy and keeps the body energetic. It also makes you feel fuller in the stomach and reduces cravings for more food.
  • Has anti-inflammatory property
  • Prevents free radicals
  • Improves cardiovascular health
  • Regulates blood sugar levels
  • Reduces risk of cancer
  • Improves oral health
  • Boosts brain function

Click here to know how to use cinnamon along with other herbs for weight loss.

Fennel seeds

Fennel seeds are usually found in many Indian homes and it is a common practice to chew a spoonful after a meal. It contains many nutrients in it that helps to treat many health ailments. The seeds are widely used for their digestion boosting properties. These seeds are available in plenty all over the world and is used in many cuisines.

Nutrition facts

Fennel seeds contain copper, potassium, calcium, zinc, manganese, iron, selenium, magnesium and vitamin C. it also contains dietary fiber and protein.

Health benefits

  • Reduces cholesterol: This humble seeds are very effective and reduces cholesterol effectively. They are also used in many places to improve digestion and flatulence. Apart from reducing cholesterol, they also improve metabolism rapidly. When consumed regularly, it reduces fat and digests food smoothly.
  • Relieves stress
  • Controls blood pressure
  • Treats piles and hemorrhoids
  • Improve lactation in nursing mothers
  • Reduces bloating

Click here to know how to make fennel seeds tea for weight loss.

Kripa Sivasubramanian, MBA, earned her Master’s degree in Business. After a long stint in the Technology sector, she took up courses in natural medicine and yoga. Ms. Kripa is certified in Ayurvedic yoga for Dosha. She is also certified by Stanford University School of Medicine in Introduction to Food and Health.