Ghrelin is suppressed when your stomach is full, so eating satiating high-fiber foods is a no-brainer when you’re trying to reduce ghrelin levels. Leafy greens are an excellent choice but you should also look into Jerusalem artichokes, which contains almost twice as much fiber as kale (10.3 g per medium artichoke, or 40% of the daily fiber the average woman needs). This food is one of the best prebiotic foods. Prebiotics feed your good gut bacteria, a.k.a. probiotics. (When your gut health goes awry, so do your leptin and ghrelin levels.) Other foods high in inulin that reduce ghrelin: Garlic, onions, leeks, and bananas.
According to research published in the Journal of the American College of Nutrition, eating oatmeal results in greater feelings of satiety than cold breakfast cereal. Why? The belly-filling power of insoluble fiber. By tucking into a bowl, you also trigger your gut to produce butyrate, a fatty acid that reduces inflammation throughout the body. In a Canadian study, researchers discovered that those whose diets were supplemented with insoluble fiber had lower levels of ghrelin. So make yourself a decadent breakfast: Cook up some quick oats, then toss in some dark chocolate shavings, some berries, some nuts, and a dash of cinnamon.