Satiety is the feeling of fullness and reduced hunger that foods create after they are eaten. Foods that make you feel full help people stay satisfied for longer and can reduce the urge to overeat. Eating foods that help with satiety is therefore important for people who want to manage their weight or work towards healthy weight management.
Foods That Make You Feel Full
In a weight-management plan, eating filling foods can make the process easier and help you adopt healthy eating habits more easily. It is worth including the foods below in your eating plan.
Protein Foods
Protein foods are at the top of the list of filling foods, because protein is a macronutrient that is digested slowly and so helps you stay full for longer.
Protein sources include chicken, fish, red meat, eggs, tofu, soya beans, lentils, chickpeas and beans.
Oats
Oats are one of the most popular foods for feeling full. They provide satiety thanks to their slowly digested carbohydrates and fibre content. The low glycaemic index (GI) of oats can also support steady blood sugar.
High-Fibre Foods
Fibre-rich foods keep the stomach full for longer, which gives a feeling of fullness. Fibre-rich sources include vegetables, fruit, wholegrains and pulses.
Yoghurt
Yoghurt, one of the foods that make you feel full, helps you feel satisfied thanks to its protein and probiotic content. Its low glycaemic index can also support steady blood sugar.
Avocado
Avocado is a source of healthy fats and is among the foods that make you feel full. Because of its high fat content, it stays in the stomach for longer and keeps you full for longer. It is therefore often included in weight-management eating plans.
Water
Water is a drink that can help with feeling full, as it adds volume to the stomach. Drinking enough water matters both for supporting weight management and for general health.
Almonds and Hazelnuts
Almonds and hazelnuts are sources of healthy fats and keep you full for longer. With their protein, fibre and healthy fat content, they help you feel satisfied. Regular intake of nuts such as almonds and hazelnuts in sensible amounts is also associated with heart health and weight management.
Green Vegetables
Green vegetables are a food source rich in fibre, water and vitamins, and are among the foods that make you feel full. Vegetables such as spinach, cabbage, cauliflower, broccoli and Brussels sprouts in particular provide satiety.
Wholegrains
Wholegrains help you stay full for a long time thanks to their fibre and complex carbohydrate content. Wholegrain sources include wholemeal bread, wholewheat pasta, brown rice and oats.
High-Protein Snacks
High-protein snacks are also among the foods that make you feel full. Snacks such as protein bars, high-protein yoghurts, tuna, nut butter, tuna with mustard sauce and eggs provide satiety.
In conclusion, eating filling foods can help reduce the urge to overeat and support weight management. Protein foods, oats, high-fibre foods, yoghurt, avocado, water, almonds and hazelnuts, green vegetables, wholegrains and high-protein snacks are good options for your eating plan.
Remember, though, that the amounts of the foods you eat matter as much as the foods themselves. Going through this process with the support of a specialist is the best choice.
This article is for general information only; please consult your doctor and dietitian about your own situation.
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This content is for information only. For a personalised nutrition programme, please consult a dietitian.
