12 Foods to Help You Stay Full Longer

12 Foods to Help You Stay Full Longer

Last update: 07 August, 2015

Being hungry all the time can get annoying, but when you eat the sorts of foods that keep you full for longer, you’ll have the freedom to do whatever you want without worrying about taking a snack out with you, or where and when you’ll be able to get your next meal.

1. Apples

Apples are full of fibre and they’re great for your digestive system. They reduce cholesterol, are low in calories, and keep you satisfied for longer. Studies on apple eating dieters showed that they lost more weight when they ate three apples or three pears per day than people who ate other things and the same amount of calories.

Why? Well the results aren’t scientifically understood. Scientists think that it might be something to do with the crunchiness of these foods, which psychologically trick us into feeling fuller.

2. Avocados

Avocados are creamy and delicious, especially when topped with a little oil, salt and vinegar. They keep you feeling full and satisfied because they are also full of fibre and essential fatty acids, which are absorbed more slowing into the body than many other types of foods.

It’s a misnomer than avocados make you fat. In fact, studies reveal that they actually make you lose weight because they contain enzymes that break down fat molecules, and they reduce the likelihood of you wanting to reach for a fatty, salty snack when hungry.


3. Chickpeas and lentils

Chickpeas and lentils are full of healthy protein building blocks and insoluble fibre. They contain complex carbohydrates, which are released slowly into the bloodstream, meaning you won’t get hungry so quickly.

Since they’re so healthy, quick and easy to prepare and make an ideal replacement for meat and dairy products, they’re worth adding into your weekly routine. Try houmous on wholemeal toast, lentil pates on crackers, nut roasts with lentils, or add them to soups, salads and starters.

4. Soup

Dieters use soups to fill up on less calories. It’s a simple idea: the liquid in soups makes us feel satisfied and full. The great thing is that it’s not a trick you’ll lose out with. Soups are more digestible, meaning you don’t need as much volume of food in your tummy to receive a higher quantity of nutrients. Don’t believe me? Try it for yourself! You’ll be laughing your way to a smaller waist and tummy.

A nice way to increase the nutrient content of your favourite soups is by adding in green vegetables and then blending them. They’re also so portable, and excellent for warming your bones on a cold evening or winter mid-morning. There are a million variations. Now where did you store that flask?


5. Pickles

Pickles come in all sorts of guises, but they’re usually made with vegetables and vinegar. They’re super low on calories, unless the brand you buy contains sugar (which is sadly very common). The best thing about them is that your body will use more calories digesting them than they contain.

If you can find unpasteurised kimchi or raw sauerkraut, you’ll also get a lovely dose of probiotics, too! Happy times.

6. Chile peppers

Chiles contain compounds that stimulate digestion. They also pack a huge punch when it comes to flavour, which means you’re less likely to overeat! You might find yourself stimulated to move after consuming them, and you won’t feel as hungry.


7. Dark chocolate

Dark chocolate is gently stimulating too, as it contains theobromine and a nice whack of anti-aging antioxidants. Since chocolate is such a treat, you’re not going to start thinking about donuts as soon as you might otherwise!

8. Eggs

Eggs are protein-packed and vitamin-rich, so they satiate you superbly. When going out for the morning or afternoon, boiled eggs make a nice portable snack that will fill you up in a second.


9. Nuts

Nuts contain high levels of good fats and amino acids. Forget about hunger when you munch on them between meals!

10. Oats

Oats have complex carbohydrates in them, which also releases energy into your system slowly. Porridge and museli make the perfect breakfast to prevent hunger pangs.

11. Water


Drinking water between meals is a smart way to lessen the apparent need for food. Sometimes, the body gets confused, thinking it’s hungry when it’s actually thirsty. Sip your way to a happy body!