Popcorn is a very popular whole grain snack that is high in fiber and low in calories. Research shows that popcorn is more filling than other popular snacks such as chips.
Next time you get the craving for a savory snack reach for a bag of popcorn instead of your favorite chips. Just make sure you aren’t reaching for the movie theater popcorn; you will need to make your own!
Potatoes are an extremely filling food. Potatoes are a great source of fiber and healthy carbs, which contribute to keeping you full, especially if you boil them. They are also rich in potassium and vitamin C.
Potatoes are pretty easy to incorporate into your diet. Enjoy a baked potato, roasted potatoes, or mashed potatoes.
Apples are a great source of fiber and contain a compound called pectin, which helps slow down digestion and promotes a feeling of fullness.
We love apples because they are such an easy grab-and-go snack. Eat apples slowly to give your body a chance to feel full and signal that you don’t need any more food.
Black beans are packed full of protein and fiber, which helps you stay satisfied since they take a little longer to digest. The fiber in black beans expands, so it physically makes you feel full.
Make a burrito bowl for lunch or add black beans to a salad to keep yourself full until dinner. Just one cup of black beans lands you 17 grams of fiber and 14 grams of protein.
Figs are rich in fiber, which helps alleviate constipation and helps keep you feeling full longer. They also offer many other benefits such as reducing cholesterol levels and controlling blood sugar levels.
The best way to enjoy figs is raw to maximize the health benefits. But you can cook figs by baking, broiling or grilling them. Try adding figs to your morning oatmeal or making a delicious fig jam. You might be surprised how tasty you find figs!
Hard-boiled eggs are a perfect healthy snack for any time of the day. They are only 70 calories and contain high-quality protein and fat.
Some people are weary of eggs because of cholesterol levels. But don’t worry about that. Research shows that cholesterol in eggs is not a contributing factor to heart disease.
Greek yogurt is rich in calcium and low in sugar. It’s a protein-packed breakfast or snack option.
Greek yogurt is a great breakfast option. Try adding in your favorite fruit, granola, or nut butter.
Chickpeas contain vitamins, minerals, and powerful antioxidants, but they are also high in fiber and protein. Many people incorporate chickpeas into their diets to help them lose weight since they are loaded with so much fiber, they keep you feeling full.
Chickpeas are more versatile than you think. You can easily add them into salads, soups, and stews or get creative and make your own hummus recipe.
Oatmeal is a popular breakfast choice and is a staple in many people’s diets. It’s a great source of fiber, and it’s relatively low in calories. Oatmeal makes you feel full longer for a couple of reasons.
Oatmeal provides low-level energy for a longer period of time. It also provides a good amount of fiber to help your stomach stay full longer.
This cruciferous vegetable has enough fiber to keep you full for hours. Brussel sprouts are rich in vitamin K, vitamin C, and antioxidants.
Did you hate brussel sprouts as a kid? Well now is the time to give them another shot. If the health benefits alone don't persuade you, try roasting them with olive oil, salt and pepper, and then drizzle balsalmic glaze over them before serving.
Fish is a great source of protein and omega-3 fatty acids, which increase the feeling of fullness. Some studies show that the protein in fish may actually have a stronger effect on fullness than other types of protein.
Fish has other nutritional benefits, as well. It's a great source of minerals such as iron, zinc, magnesium, and potassium. Many nutritionists recommend eating fish at least two times per week.
It's true that protein-rich foods keep you fuller for much longer. Meat is an extremely filling food due to the high amount of protein.
Lean meats like chicken, turkey, seafood or pork are typically your best options. But if your main goal is to stay full longer, really any meat is a great choice.
Nutritionists tend to suggest adding cottage cheese to your diet. It’s a low-calorie food packed full of protein, and it is one of the most filling food options.
Cottage cheese is actually 82 percent water, so it keeps your belly feeling full and satisfied longer than other options. It’s a super versatile option, as well. Add your favorite fruit to it, put some on your toast, or eat it plain – you really can’t go wrong!
Quinoa is a popular grain that is an excellent source of protein and fiber. It also provides all the essential amino acids.
Quinoa looks and tastes similar to rice, but it is packed with much more nutrients. Quinoa is a complete source of protein, keeping you full for hours. Upgrade your favorite salad by adding a cup of quinoa.
The use of coconut oil has become very popular over the last couple of years. Coconut oil is loaded with medium-chain triglycerides, which are known to help significantly reduce appetite and calorie intake.
You may be at a loss on how to incorporate coconut oil into your diet. You actually have more options than you think. Use it as a cooking oil, bake with it, or add a teaspoon or two to your morning coffee, tea, or smoothie. Yes, it's really that simple!
Avocados aren’t just tasty – they are also filled with fiber and healthy fats. Studies show that avocados are full of a particular monounsaturated fat that tells your brain that your stomach is full.
Avocados are the perfect fill-you-up food. The ever-so trendy avocado toast is popular for a reason, right? If you haven’t tried it yet, now is the time! Just remember, avocados are high in calories, so try to stick to snacking on just a half of one at a time.
By now, you've probably realized that protein and fiber are the key to a satisfying meal. Legumes are vegetable-based proteins, and many nutritionists believe that they may actually keep you feeling full longer than sources of animal protein.
Start by adding your favorite legumes such as lentils, kidney beans, peas, or pinto beans into your favorite soups and casseroles. Try making a delicious bean dip or black bean burgers. Beans are incredibly easy to incorporate into some of your weekly meals.
Interestingly enough, cayenne pepper can reduce your hunger, helping you eat less and feel full longer. Many people don't think about the health benefits when tossing a dash of cayenne pepper into a recipe, but others swear the spice can pretty much cure any and everything.
Cayenne pepper contains a compound called capsaicin., which is behind many of the health benefits. Cayenne pepper can help speed up your metabolism, help with pain, improve circulation, and help with congestion.
Chia seeds have been super trendy the last couple of years, and for good reason. These nutrient-packed seeds can absorb more than 10 times their weight in water, so they actually swell in your digestive tract, helping to keep you feel full.
Chia seeds don’t have much flavor, so you can add them to just about any meal. Add them to your oatmeal, yogurt, smoothies, or add them to the top of a salad. You will certainly benefit from the protein, fiber, and omega-3 fatty acids!
Eating sweet potatoes will make you feel full and will help prevent overeating and snacking in between meals. Sweet potatoes are high in fiber, iron, and vitamin C. The provide a number of health benefits and they are easy to add to your diet.
Sweet potato fries are one of the most popular ways to enjoy this highly nutritious food, but there are many other ways to incorporate sweet potatoes into your meals. Try making mashed sweet potatoes or swap out your regular baked potatoes for baked sweet potatoes. You will be surprised at how delicious you will find these!
Forget that second cup of coffee and reach for your favorite hummus and fresh veggie. Hummus is rich in fiber and protein giving you a delicious and satisfying afternoon snack.
You can buy hummus from the store, but if you want to really maximize the health benefits try making homemade hummus. Despite its complex taste, hummus is surprisingly easy to make. It's basically just six ingredients: olive oil, tahini, chickpeas, garlic, sea salt, and lemon juice. Of course, you can alter the recipe any way you would like. Flavored hummus is extremely popular these days.
Broccoli helps you eat less while feeling full longer because it is packed with fiber. Just one serving of broccoli contains 3.8 grams of fiber.
Broccoli has an array of health benefits such as cancer prevention, cholesterol reduction, heart health, among many others. Eating it raw as an afternoon snack is the best way to maximize the health and nutrition benefits, but we realize that may not be an option for everyone. If you need to sneak it into a meal, chop it up and add it into a pasta!
High-fiber foods such as carrots not only provide volume, but they also take longer to digest, making you feel satisfied longer. Carrots offer many nutritional benefits. They are great sources of beta carotene, fiber, vitamin K1, potassium, and antioxidants.
Carrots are a weight-loss friendly food that can be an easy snack or side dish. Try eating them raw, steamed, roasted, boiled, or include them in a soup or stew.
Cauliflower is the perfect healthy swap for lots of your favorite treats. Ditch the fat and the calories and add some serious nutrition by making an easy swap. To be honest, your family might not even notice!
One of our favorite cauliflower recipes is cauliflower mashed potatoes – so delicious you can’t even tell it’s healthy! Cauliflower has become super trendy over the last few years, and it’s because it’s so versatile. You can make cauliflower crust pizza, bread sticks, or even swap rice with riced cauliflower.
Pistachios are a great snack to help you stay full. They are full of protein, fiber, and healthy fat.
A one-ounce serving is about 49 pistachios, which is only 160 calories. Portion them out into a ziplock bag for and easy on-the-go snack.
Not a big breakfast fan? Start the day with a banana. It’s light and easy to grab on your way out the door. Bananas have plenty of fiber and other essential nutrients to help you get your day started.
Bananas are super versatile. Add them to your favorite cereal or to your morning oatmeal, eat them by themselves, or dip one in chocolate and have it for dessert.
All nuts contain heart-healthy fats, but almonds have the most fiber per service, which helps keep you satisfied. Almonds also contain lots of healthy fats, protein, magnesium, and vitamin E. There are many health benefits associated with almonds such as lower blood sugar levels, reduced blood pressure, and lower cholesterol levels.
Keep almonds in a ziplock bag for an easy grab-and-go snack. Make sure you portion your serving size out because almonds can contribute significantly to your calorie intake. Try to only eat about 15 almonds at one sitting.
Raspberries are one of the best fruits to incorporate into your diet. They are rich in fiber and high in water content. They will fill you up and they can help prevent dehydration.
Not a big fan of raspberries? Add them to a smoothie, and you won’t even notice them. Raspberries are also a great addition to your morning oatmeal or baked into a yummy treat.
You may only think of prunes as a constipation cure, but it’s time to give them another look. Prunes are a great source of fiber and antioxidants that will keep you full and give you glowing skin. Oh, and they really do help you with constipation.
Prunes may be a little intimidating to eat on their own, so try adding them into your oatmeal, making a trail mix, or adding them into baked goods. Sneaking them into some of your favorite dishes is a great way to start adding them into your diet.
Natural nut butters are a great choice for staying full longer. Almond butter, cashew butter, and peanut butter are great options when you are looking for a small snack packed full of nutrients.
Add one tablespoon of your favorite nut butter to a high-fiber tortilla or add it to a half cup of plain Greek yogurt. These are protein-packed snacks that will definitely keep you satisfied for several hours.