Appetite Control Supplements: Fibre, Glucomannan and More

The appetite control supplements with the most reliable evidence are the simple ones: protein and soluble fibres such as glucomannan and psyllium husk. Glucomannan has a weight loss claim accepted in Europe when you take 3 g a day before meals with water as part of a calorie-controlled diet, but a review of trials found no significant weight loss on average. Protein is the most dependable tool, because it helps you feel full and protects muscle while you diet. Whatever you choose, fibre supplements must always go down with plenty of water.

Appetite control supplements at a glance

This guide sticks to stimulant-free options. Notice that none of them work on their own. They help you stick to a calorie deficit, which is still what drives fat loss.

Protein: the most reliable appetite tool

A 2015 review in the American Journal of Clinical Nutrition found that higher-protein diets, around 1.2 to 1.6 g of protein per kg of body weight a day with about 25 to 30 g at each meal, improve appetite control and help with weight management. Protein also helps you keep muscle while you diet, so more of the weight you lose comes from fat.

A shake is simply an easy way to hit that target:

• R1 Protein WPI gives 25 g of protein per 32 g scoop of Chocolate Fudge, with 3 g of carbs and 0.5 g of fat. It is our best-selling whey isolate in the last six months. The 2 lb tub is $134.95.
• R1 Casein gives 25 g of protein per 35 g scoop from micellar casein, which digests slowly. It suits a snack between meals or a shake before bed. The 2 lb tub is $84.95.
• Fibre Boost protein bars pair protein with dietary fibre in a low sugar bar, at $5.50 each. Use one to replace a snack, not as an extra.

Prices are at the time of writing. For more options, see our best protein powder in Australia guide or our protein powder for weight loss guide.

Glucomannan: what the evidence says

Glucomannan is a soluble fibre from the konjac root. In water it swells into a thick gel, which is why it is sold for appetite control. In 2010, the European Food Safety Authority (EFSA) accepted that glucomannan can help weight loss in overweight adults, but only when at least 3 g is taken daily in three doses of at least 1 g, with 1 to 2 glasses of water before meals, as part of a calorie-restricted diet.

The wider research is less convincing. A 2014 review that pooled eight trials found people taking glucomannan lost about 0.22 kg more than those on a placebo, which was not a statistically significant difference. Side effects in those trials included stomach discomfort, diarrhoea and constipation.

The water rule matters. Glucomannan swells fast. EFSA notes cases of blockage in the food pipe when tablets were taken without enough liquid. Always take it with at least a full glass of water, never dry, and do not take it if you have any trouble swallowing.

Psyllium husk: the simpler fibre option

Psyllium husk is another soluble fibre that forms a gel in water. The research on psyllium and appetite is limited, but it is a cheap and easy way to get closer to your daily fibre target. Australian guidelines set an adequate intake of 25 g of fibre a day for women and 30 g for men.

• NOW Psyllium Husk Powder 340 g ($39.00): the label serve is 1 level tablespoon (9 g), giving 7 g of fibre, 6 g of it soluble. Mix it into at least 350 mL of water and drink it straight away, before it thickens.
• NOW Psyllium Husk Caps 700 mg ($50.00): 2 capsules give 1.4 g of psyllium and 1 g of fibre, taken with a full glass of liquid, 2 to 3 times a day.

As you can see, the capsules give far less fibre than the powder. They suit people who dislike the texture, but the powder does more for your daily total. The NOW labels say to start with small amounts and build up, and to drink extra fluid through the day. Food still comes first: vegetables, fruit, legumes, oats and wholegrains give you fibre plus nutrients a supplement does not. Our fibremaxxing guide has more on getting fibre from food.

How to use appetite control supplements on a diet

1. Get your protein right first. Build each meal around a palm-sized serve of protein, and use a shake when a meal falls short.
2. Add fibre before your hungriest meal. Take glucomannan or psyllium with a big glass of water before the meal where you usually overeat.
3. Change one thing at a time. Give it two to three weeks before you judge it, and track your hunger, not just the scales.
4. Keep the basics in place. Sleep, regular meals and a sensible deficit all affect hunger more than any capsule.

Prescription appetite medicines, such as GLP-1 medicines, work in a completely different way and are only available through a doctor. No supplement works like them. If you have trouble swallowing, a bowel condition or take regular medication, talk to your GP before using fibre supplements.

Which should you choose?

• For most people: start with protein. R1 Protein WPI for a lean shake, or R1 Casein if you get hungry at night.
• If you struggle to eat enough fibre: NOW Psyllium Husk Powder gives the most fibre per serve of the options here.
• If you want to try glucomannan: follow the EFSA conditions (1 g before each of three meals, with 1 to 2 glasses of water) and expect a small effect at most.
• If you want a snack swap: a protein and fibre bar can replace a less filling snack.

None of these replace a calorie deficit, but they can make it easier to stick to. Browse our whey protein isolates and casein proteins, or pop into a Supps247 store to compare options in person.

How our price compares

Here is what the same products cost at other Australian supplement stores, so you can check the difference yourself.

Supps247 prices come from our website. Other prices were checked on the websites of Nutrition Warehouse, Australian Sports Nutrition (ASN), Elite Supps and Supplement Mart on 29 October 2026 (same product and size, price for one unit) and can change at any time. Sale means it was on sale that day. Not listed means we could not find that exact product on their site. Supps247 members can use our Price Match Guarantee against Nutrition Warehouse, ASN, Elite Supps and Supplement Mart: we beat their full price by 5% or match their sale price (conditions apply).

Shop the products in this guide

R1 Protein WPI 2 lb$134.95R1 Casein 2 lb$84.95NOW Psyllium Husk Powder 340 g$39.00Fibre Boost Protein Bar$5.50

Browse all whey protein isolates and protein bars.

FAQs

What is the best supplement for appetite control?

For most people it is protein. A 2015 review found that higher-protein diets, with about 25 to 30 g of protein per meal, improve appetite control and help with weight management. A whey or casein shake is an easy way to reach that. Fibres such as glucomannan and psyllium may help some people feel fuller, but the evidence for weight loss is mixed.

Does glucomannan actually work for weight loss?

The evidence is mixed. EFSA accepted that glucomannan can help weight loss when you take 3 g a day in three 1 g doses before meals, with water, as part of a calorie-restricted diet. However, a 2014 review of eight trials found only about 0.22 kg more weight loss than placebo, which was not statistically significant. Expect a small effect at best.

Is glucomannan safe?

It is generally well tolerated when taken correctly, though stomach discomfort, diarrhoea and constipation can occur. The main risk is choking or a blockage in the food pipe if it is taken without enough liquid, because it swells quickly. Always take it with at least a full glass of water, and avoid it if you have trouble swallowing. Talk to your GP if you take regular medication.

Is psyllium husk good for appetite control?

Research on psyllium and appetite is limited, but it is an easy way to add soluble fibre to your day. One level tablespoon of NOW Psyllium Husk Powder gives 7 g of fibre. Australian guidelines suggest 25 g of fibre a day for women and 30 g for men, and a fibre supplement can help you get closer to that. Take it with a big glass of water.

When should I take a fibre supplement for appetite?

Take it before the meal where you are most likely to overeat, with a large glass of water. The EFSA conditions for glucomannan use 1 g before each of three meals with 1 to 2 glasses of water. Start with a small amount and build up over a couple of weeks to reduce wind and bloating, and drink extra fluid through the day.

Sources: Leidy et al. 2015, Am J Clin Nutr: The role of protein in weight loss and maintenance; EFSA 2017: Re-evaluation of konjac glucomannan (reports the 2010 weight loss opinion and choking cases); Onakpoya et al. 2014, J Am Coll Nutr: glucomannan meta-analysis; Eat for Health: Nutrient Reference Values, dietary fibre; product labels and brand nutrition panels, checked October 2026.

Order online with Australia-wide delivery, free on orders of $99.99 or more, with Afterpay available at checkout. You can also use click and collect at a store that offers it, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person. Members can use our member price match on full-priced items.

Prices and stock were checked on 29 October 2026 and can change at any time. Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.