A Guide to Naturally Reducing Cravings with Food

 

Foods That Help You Feel Full Longer

Hunger between meals can undo a good plan fast. Nothing here switches your appetite off, but some foods keep you satisfied longer than others, mostly because of their fiber, protein, or healthy fat. These are the ones worth keeping around.

Breakfast foods that last until lunch

Oatmeal contains beta-glucan, a soluble fiber that slows digestion, so a bowl in the morning tends to hold you for a few hours. Because it digests slowly, it also helps keep blood sugar steadier than a sugary cereal would. If blood sugar is your main concern, our guide to flattening blood sugar spikes with soluble fiber goes deeper.

Eggs are high in protein, which is among the most filling nutrients. People who eat a protein-rich breakfast often eat less later in the day, and eggs are an easy way to get one.

Fats and fiber that slow you down

Avocados give you monounsaturated fat and fiber in the same bite. Both slow digestion, which is why half an avocado on toast stays with you longer than toast alone.

Beans, lentils, and chickpeas combine protein and fiber, a pairing that is hard to beat for fullness. They also release energy slowly and help keep blood sugar from spiking.

Almonds, walnuts, and chia seeds work the same way on a smaller scale, with fat, protein, and fiber in a small serving. A handful is enough, since nuts are also high in calories.

Snacks worth reaching for

Plain Greek yogurt is high in protein and low in sugar, and it adds probiotics. Check the label, because flavored versions often carry a lot of added sugar.

Cottage cheese is another good choice. Much of its protein is casein, which digests slowly, and it also supplies calcium.

An apple is easy to carry and contains pectin, a soluble fiber that slows digestion. The chewing itself takes a while, which helps if your hunger is partly a wish for something crunchy.

Foods that add volume without many calories

Spinach, kale, and lettuce take up plenty of room on the plate for very few calories. Piling them into a meal makes it bigger without making it heavier.

Cucumbers, watermelon, and oranges are mostly water, so they fill the stomach. They make a good snack between meals when you are not really hungry for a full one.

Sweet potatoes bring fiber and water, and their natural sweetness can take the edge off a sugar craving. For more ideas on that front, see our guide to naturally reducing cravings.

Quinoa, brown rice, and barley keep their fiber, unlike refined grains. Swapping them in for white rice or white bread is one of the simplest changes you can make.

Drinks and treats

Green tea contains catechins and is a hydrating, low-calorie drink. Research on whether it affects appetite or fat burning is mixed, so think of it as a good replacement for sugary drinks rather than an appetite suppressant.

A small square of dark chocolate (70% cacao or higher) after a meal can satisfy a sweet craving with less sugar than milk chocolate. It also contains antioxidants. Keep the portion small, because it is calorie-dense.

Ginger is traditionally used to settle the stomach. The evidence that it reduces hunger is thin, so treat it as a pleasant addition to tea or cooking rather than a fix.

Why these foods work

Three things do most of the work:

• Fiber slows digestion and adds bulk, so the stomach stays full longer.
• Protein raises levels of satiety hormones such as GLP-1 and PYY.
• Healthy fats slow the stomach’s emptying, which stretches the time before hunger returns.

For more on how gut hormones shape fullness, see our post on gut microbiome foods and satiety hormones.

Building meals that keep you satisfied

You don’t need to count every calorie to eat well. A reliable approach is to build each meal around a protein, add a fiber-rich food, and keep one or two of these snacks handy for the gap before the next meal. If you feel constantly hungry no matter what you eat, mention it to your doctor, since persistent hunger can have medical causes.

Want more everyday nutrition ideas? Visit Wellnessfeeds.com, and tell us in the comments which foods keep you full.