9 Foods That Help You Feel Fuller

Most of know that both fiber and water fills you up and keeps you fuller longer between meals, but here are 9 foods you might not expect to fill-the-bill (and you up):

Homemade Broth-Based Soups

Forget the canned or pre-made versions. Most of these have way too much salt in them. Instead make your own out of satisfying healthy ingredients, such as vegetables, chicken or turkey, beans, barley and a low-salt soup stock or broth. The liquid and fiber will keep you full between meals.

Whole Wheat Pasta

When paired with a protein, such as grilled chicken, this whole grain keeps you full from one meal because it takes complex carbohydrates and protein longer to digest.

Apples

When eaten before a meal, the fiber and liquid keep you full, so you eat less during your meal. Plus because apples are low on the Glycemic Index scale, they are a great food to keep your blood sugar in balance.

Salmon

Not on most radar screens as a filling food, salmon is an excellent source of both protein and the fatty acid Omega 3 – both known to digest slowly.

Almonds

Unsalted and natural, almonds make a great go-to snack. Because they are rich in monounsaturated fat and fiber, it doesn’t take but a handful to fill you up and keep you full until the next meal.

Kale

Like most cruciferous vegetables, kale is full of fiber. Besides keeping you full, it also has cholesterol lower capabilities along with being an anti-oxidant and lowering your risk of certain types of cancer.

Raspberries

Most berries are good for you, but raspberries are the best. At 8 grams of fiber per cup, they’ll stave off hunger for a long time. And they are high in antioxidants and vitamin C.

Turkey

Turkey works differently to stave off hunger longer than the other foods on this list. Once eaten the amino acid in turkey called tryptophan is converted into serotonin, the feel-good neurotransmitter that turns off your appetite and crushes cravings.

Greek Yogurt

Due to its high protein content – twice that of regular yogurt – it slows the digestion of other foods eaten with it. And it is low in sugar and a rich source of calcium, so it helps keep your bones healthy.

Keep eating foods rich in fiber and water to stay fuller longer between meals. These 9 foods will add some variety to the satisfying foods you are already eating. For recipes that include foods like these consider coaching from our Certified Nutritionist.