13 Herbs That Can Help You Lose Weight

Fenugreek is a common household spice derived from Trigonella foenum-graecum, a plant belonging to the legume family.

Several studies have found that fenugreek may help control appetite and reduce food intake to support weight loss.

A 2023 systematic review built on previous findings on cardiometabolic risk factors by expanding its analysis to waist circumference and blood pressure. It found that, among other benefits, administering fenugreek could positively affect waist circumference.

Another review analyzed researchTrusted Source that investigated fenugreek supplementation on high-fat-fed rats. It concluded a positive potential effect of fenugreek for weight loss, with minimal risks, possibly due to the leptin levels in adipose tissue being reduced by the fenugreek, which helps control appetite.

Cayenne pepper is a type of chili pepper, popularly used to bring a spicy dose of flavor to many dishes.

It contains the compound capsaicin, which gives cayenne pepper its signature heat and provides numerous health benefits.

Some research shows that capsaicin can slightly boost metabolism, increasing the number of calories you burn throughout the day.

Capsaicin may alsoTrusted Source reduce hunger to promote weight loss. However, one 2016 study concluded that the effects of capsaicin on satiety may be more the result of gastrointestinal distress rather than an increase in the hormones that influence feelings of fullness.

Ginger is a spice made from the rhizome of the flowering ginger plant, Zingiber officinale.

Often used in folk medicine as a natural remedy for a wide variety of ailments, some research indicates that ginger could aid weight loss as well.

A 2024 review and meta-analysis examined 27 studies that analyzed the effects of ginger on weight loss. The researchers concluded that ginger supplementation can reduce:

• body weight
• body mass index
• body fat percentage

However, they add that more high quality trials are needed.

Oregano is a perennial herb that belongs to the same plant family as mint, basil, thyme, rosemary and sage.

It contains carvacrol, a powerful compound that may help boost weight loss.

A 2021 review examined the potential benefits of essential oils, including oregano, in obesity and obesity-related metabolic diseases. It noted that many in vivo and in vitro studies confirmed the positive benefits of these oils on obesity-related conditions and their effects.

Carvacrol supplements were also found to directly impact some of the specific genes and proteins that control fat synthesis in the body.

However, research on the effects of oregano and carvacrol on weight loss is still very limited. Human-based studies are lacking in particular.

Ginseng is a plant with health-promoting properties that is often considered a staple in traditional Chinese medicine.

It can be categorized into several different types, including Korean, Chinese and American, all of which belong to the same genus of ginseng plants.

Many studies have suggested that this powerful plant could aid weight loss.

One small 2014 study found that taking Korean ginseng twice daily for eight weeks resulted in quantifiable reductions in body weight, as well as changes in gut microbiota composition.

However, more high-quality, large-scale studies are needed to examine ginseng’s impact on weight loss in humans.

Caralluma Fimbriata is an herb that is often included in many diet pills.

It’s thought to work by increasingTrusted Source levels of serotonin, a neurotransmitter that directly affects appetite.

One 12-week studyTrusted Source in 33 people found that participants who took Caralluma Fimbriata had significantly greater decreases in belly fat and body weight, compared to those on a placebo.

Another small studyTrusted Source showed that consuming 1 gram of Caralluma Fimbriata daily for two months led to reductions in weight and hunger levels, compared to a control group.

However, research on this is older and limited. More recent research would help confirm these findings.

Turmeric is a spice revered for its flavor, vibrant color and potent medicinal properties.

Most of its health benefits are attributed to the presence of curcumin, a chemical that has been studied extensively for its effects on everything from inflammation to weight loss.

A 2023 review of studies concluded that curcumin supplements might have positive effects on BMI. Researchers suggested that taking the supplements alongside increasing exercise and making other lifestyle changes would be an effective way to see the weight loss benefits of curcumin supplementation.

Research from 2022Trusted Source also gave results that suggest curcumin may be beneficial for weight loss.

However, keep in mind that these studies use a concentrated amount of curcumin, far greater than the amount present in a typical dose of turmeric.

More research is needed to examine how turmeric itself may impact weight loss.

Black pepper is a common household spice derived from the dried fruit of Piper nigrum, a flowering vine native to India.

It contains a powerful compound called piperine, which supplies both its pungent flavor and potential weight-lowering effects.

One 2022 studyTrusted Source found that supplementing with piperine helped reduce body weight in rats on a high fat diet, even with no changes in food intake. Another 2020 study on high fat diet-induced obese mice found similar results.

Unfortunately, current research is still limited to test-tube and animal studies.

Further studies are needed to determine how piperine and black pepper may influence weight loss in humans.

Gymnema sylvestre is an herb that is often used as a natural remedy to help reduce blood sugar levels.

However, some research shows that it may also benefit those looking to lose weight.

It contains a compound called gymnemic acid, which can help reduceTrusted Source the perceived sweetness of foods to ward off sugar cravings.

In fact, one 2022 study looked at the effects of a 14-day program that involved Gymnema sylvestre supplementation on the consumption of sweet foods and discretionary sugar intake in adults. It found that people who consumed Gymnema sylvestre mint noted a reduced desire, perceived pleasantness, and intake of sweet food over that period, right from day 1 of the study.

Researchers did acknowledge that participants’ behavior might also have been influenced just by their being involved in the 2-week trial.

Cinnamon is an aromatic spice made from the inner bark of trees in the Cinnamomum genus.

It’s rich in antioxidants and offers several health benefits. Some studies have even foundTrusted Source that cinnamon could increase weight loss.

It’s especially effective in stabilizing blood sugar, which may help reduce appetite and hunger.

Studies show that a specific compound found in cinnamon can mimic the effects of insulin, helping transport sugar from the bloodstream to your cells to be used as fuel.

Cinnamon may also decrease levels of certain digestive enzymes to slow the breakdown of carbohydrates.

Green coffee bean extract is commonly found in many weight-loss supplements.

It’s made from coffee beans that haven’t been roasted and is high in chlorogenic acid, which is thought to account for its potential weight-lowering effects.

A 2017 study on female obesity involved participants taking 400 mg of green coffee bean extract for 8 weeks. This supplementation, alongside a modified diet, resulted in more weight loss than following the modified diet alone.

It’s important to remember that studies with limited demographics and short testing times do not reveal the long-term effects of green coffee bean extract.

Therefore, more high-quality studies are needed to evaluate the effectiveness of green coffee bean on weight loss.

Cumin is a spice made from the dried and ground seeds of Cuminum cyminum, a flowering plant of the parsley family.

It’s well known for its distinct nutty flavor but also packed with health benefits, including the potential to accelerate weight loss and fat burning.

One small studyTrusted Source involved the addition of cumin and lime to the diet and weight loss routine of 72 overweight participants. Researchers concluded this regime had positive effects on their weight management.

Another small studyTrusted Source focused on 88 overweight women. It found that cumin supplementation accelerated weight loss in some participants.

Cardamom is a highly prized spice, made from the seeds of a plant in the ginger family.

It’s used worldwide in both cooking and baking but may also support weight loss.

Unfortunately, most research on cardamom’s weight loss potential is limited to animal studies.

Cardamom’s influence on weight loss in humans has yet to be fully investigated.

However, one 2021 review examined some human and animal studies that had focused on cardamom in relation to metabolic conditions. It did conclude that evidence suggested a positive link between cardamom and obesity management through the increase of a protein that helps metabolism called SIRT1, and control of some genes that influence obesity.