Trying to lose excess pounds? A galactomannan-rich extract from fenugreek can help reduce your appetite and increase feelings of fullness, according to a new study out of the University of Minnesota published in the journal Phytotherapy Research. Eighteen obese participants were randomly given either 4 grams or 8 grams of fenugreek extract, or a placebo, in a beverage alongside their breakfast. Participants rated their feelings of hunger, satiety, fullness and prospective food consumption every 30 minutes for three and a half hours afterward, then given an unlimited lunch buffet and instructions to record their food intake for the rest of the day. No difference was observed between the placebo and 4-gram dose of the fenugreek fiber — but those who consumed 8 grams reported feeling satiated and full for longer. The bottom line: An 8-gram dose of fenugreek fiber may help set you up for successful dieting all day.