8 Everyday Foods That Help You Feel Full & Induce Mindful Eating
Have you ever felt constantly hungry throughout the day?
Even after eating a full meal or two, your stomach just won't stop grumbling, and you feel the urge to keep snacking.
It can be incredibly frustrating to always feel that sensation of hunger, making it difficult to stick to healthy eating habits and portion control - and not knowing what to do to help fix it!
This post will explore some of the best foods to help you feel full and satisfied longer.
Through combinations of protein, fiber, healthy fats and other nutrients, these meals and snacks can keep you feeling energized without constant hunger pangs between meals.
By adding a few of these foods to your regular diet, you may find it much easier to avoid overeating at meals and resist the urge to snack:
Best Foods That Help You Feel Full Longer
Here are a couple of the best foods that increase fullness:
Oatmeal
Fiber Content: Oatmeal contains beta-glucans, a type of soluble fiber that forms a thick gel in the digestive tract. This gel slows down the absorption of glucose and helps maintain steady blood sugar levels, promoting a feeling of fullness.
Complex Carbohydrates: The complex carbohydrates in oatmeal are slowly digested, providing a sustained release of energy. This helps prevent rapid spikes and crashes in blood sugar, keeping hunger at bay.
2. Avocado
Healthy Fats: Avocados are among the top foods to keep you feeling full for longer because they are rich in monounsaturated fats, particularly oleic acid. These fats signal the brain that you are full and satisfied, reducing the likelihood of overeating.
Fiber: The combination of soluble and insoluble fiber in avocados not only aids digestion but also contributes to a sense of fullness by slowing stomach emptying.
3. Lentils
High Protein and Fiber: Lentils are a nutritional powerhouse with a perfect combination of protein and fiber. The protein content supports muscle maintenance and growth, while the fiber promotes digestive health and prolonged satiety.
Complex Carbohydrates: The complex carbohydrates in lentils provide a sustained release of energy, helping to keep you feeling full for an extended period.
4. Greek Yogurt
Protein: Greek yogurt is an excellent source of high-quality protein essential for muscle repair and maintenance. Protein also triggers the release of hormones that signal fullness to the brain.
Probiotics: Some Greek yogurts contain probiotics, beneficial bacteria that support gut health (read more about signs of an unhealthy gut here). A healthy gut is associated with better digestion and may influence feelings of satiety.
5. Almonds
Healthy Fats and Protein: Almonds are packed with monounsaturated fats and protein, providing a satisfying combination that helps control appetite.
Fiber: The fiber content in almonds adds bulk to the diet, promoting a feeling of fullness. Additionally, fiber supports digestive regularity.
6. Boiled Potatoes
Resistant Starch: Boiled potatoes, when cooled, develop resistant starch. This type of starch behaves like soluble fiber, resisting digestion in the small intestine and reaching the colon. Boiled potatoes are some of the best foods that contribute to feelings of fullness and supports gut health.
Nutrient Density: Potatoes are a good source of vitamins and minerals, including potassium and vitamin C, providing essential nutrients in a calorie-efficient package.
7. Beans
High Fiber and Protein: Beans are rich in both soluble and insoluble fiber, promoting digestive health and providing a sense of fullness. The protein content contributes to overall satiety.
Slow Digestion: The combination of fiber and protein in beans slows digestion, helping maintain stable blood sugar levels and prevent rapid changes in hunger.
8. Fish
Lean Protein: Fish, such as salmon and tuna, is an excellent source of lean protein. Protein is crucial for muscle health and can induce feelings of fullness for longer.
Omega-3 Fatty Acids: The omega-3 fatty acids in fish have anti-inflammatory effects and may influence the hormones that regulate appetite. This makes fish one of the best foods to help you stay full for long periods.
Final Thoughts
No matter what your food preferences may be, plenty of healthy options will help you enjoy delicious meals, feel full and energized and reach your health goals.
Don’t forget to incorporate more fiber into your diet for an extra dose of satiety. Incorporate some of these satiating foods and watch as you feel more satisfied after meal times!
Leave your questions and thoughts in the comments below - I’d love to hear from you!