There are certain foods that give you the biggest bang for your buck when it comes to ghrelin because they make you feel fuller longer. Foods high in fiber like: fruits, vegetables and whole grains are what you need to be focusing on. Fiber-rich foods help you feel fuller longer for 2 main reasons: (1) they tend to absorb more water and therefore expand and fill the stomach more and (2) they are digested slower and so spend more time in the stomach. Tip #3: Exercise Intensely A 2007 study(2) found that acute incremental exercise, or high intensity interval training (HIIT), decreases ghrelin levels. There are added benefits to this type of training also. Because the exercise is intense, you can achieve substantial fat loss and other health-benefits in just 20 minutes of exercise.