Last Updated on November 7, 2022 by
Hunger is a way that the body signals to us that it needs energy and nutrients. Conveniently, the foods that best satisfy hunger are those that are nutrient-dense as well. Talk about a one-two nutritional punch! The best way to satisfy hunger and increase fullness is to include foods high in filling macronutrients in each meal and snack.
It’s no secret being hangry is the actual worst. Your stomach is grumbling, your head is throbbing, and you are feeling pissed off. Luckily, though, it’s possible to keep anger-inducing hunger in check by eating the right foods. Read on to learn about the top healthy foods that fill you up, along with dietitian-approved ways to eat them.
Healthy Food That Gets You Full
- Boiled potatoes
Potatoes have been demonized in the past, but they’re actually very healthy and nutritious.
Cooked, unpeeled potatoes are a good source of several vitamins and minerals, including vitamin C and potassium (11Trusted SourceTrusted Source, 12Trusted Source).
Potatoes are high in water and carbs and contain moderate amounts of fiber and protein. They also contain almost no fat (13Trusted Source).
Compared with other high carb foods, potatoes are very filling.
In fact, boiled potatoes scored a 323 on the satiety index, which is the highest number of all 38 foods tested. They scored nearly 7 times higher than croissants, which scored the lowest (3Trusted Source).
One study in 14 people found that those who consumed a meal with meat, vegetables, and potatoes felt less hungry and more satisfied than those who ate the same meal with rice or pasta instead (14Trusted Source).
Some evidence indicates that part of the reason why potatoes are so filling is that they contain a protein called proteinase inhibitor 2 (PI2), which may suppress appetite (15Trusted Source, 16Trusted Source).
SUMMARY
Boiled potatoes are very filling and scored the highest of all the foods on the satiety index. They can fill you up and help you eat fewer calories in total.
- Eggs
Eggs are incredibly healthy and nutrient-dense.
Most of the nutrients are found in the yolks, including the antioxidants lutein and zeaxanthin, which may benefit eye health (17Trusted Source).
Eggs are a great source of high quality protein. A large egg contains around 6 grams of protein, including all nine essential amino acids.
Eggs are also very filling and score high on the satiety index (3Trusted Source).
One study found that people who consumed eggs and toast for breakfast experienced less hunger and ate fewer calories during their next meal than those who ate cereal with milk and juice (18Trusted Source).
Another older study found that a protein-rich breakfast consisting of eggs and lean beef increased fullness and helped people make better food choices (19Trusted Source).
SUMMARY
Eggs are a nutritious, high protein food with a powerful impact on fullness. They may also help you eat less later in the day.
- Oatmeal
Oats, eaten as oatmeal (porridge), are a popular breakfast choice. Oatmeal is fairly low in calories and a great source of fiber, particularly a soluble fiber called beta glucan. It also scores high on the satiety index, ranking third overall (3Trusted Source).
One recent study found that participants felt more full and less hungry after eating oatmeal compared with a ready-to-eat breakfast cereal. They also ate fewer calories during lunch (20Trusted Source).
Oatmeal’s filling power comes from its high fiber content and ability to soak up water.
Soluble fiber, such as the beta glucan in oats, can help you feel full. It may also help release satiety hormones and delay stomach emptying (21Trusted Source, 22Trusted Source, 23Trusted Source).
SUMMARY
Oatmeal is a very filling breakfast choice. It may help you eat fewer calories in the following meal and delay stomach emptying.
- Fish
Fish is loaded with high quality protein.
It’s also rich in omega-3 fatty acids, which are essential fats that must be obtained from food.
According to one 2008 study, omega-3 fatty acids could increase the feeling of fullness in people with overweight or obesity (24Trusted Source).
Additionally, some studies indicate that the protein in fish may have a stronger effect on fullness than other sources of protein.
On the satiety index, fish scores higher than all other protein-rich foods, including eggs and beef. Fish had the second highest score of all the foods tested (3Trusted Source).
Another older study compared fish, chicken, and beef protein. The researchers found that fish protein had the strongest effect on satiety (25Trusted Source).
SUMMARY
Fish is rich in protein and omega-3 fatty acids, which may increase feelings of fullness. The protein in fish may have a stronger effect on fullness than other types of protein.
- Soups
Liquids are often considered to be less filling than solid foods, although the evidence is mixed (26Trusted Source, 27Trusted Source).
However, soups are a bit different. Research shows that soups may actually be more filling than solid meals containing the same ingredients (27Trusted Source, 28Trusted Source).
In one older study, volunteers consumed either a solid meal, chunky soup, or smooth soup that had been put through a food processor. Feelings of fullness and the rate at which the food left the stomach were then measured.
Interestingly, the smooth soup had the greatest impact on fullness and the slowest rate of stomach emptying, followed by the chunky soup (28Trusted Source).
SUMMARY
Soups are very filling meals, despite being in liquid form. They may also stay in the stomach longer, thus prolonging feelings of fullness.
- Meat
High protein foods like lean meats are very filling (4Trusted Source, 5Trusted Source).
For example, beef can have a powerful effect on satiety. It scores 176 on the satiety index, which is the second highest of the protein-rich foods, right after fish (3Trusted Source).
Increasing your intake of protein-rich foods like meat can be an easy way to help regulate your appetite.
In fact, one study found that eating a high protein meal had a significantly greater impact on hormones related to hunger and appetite than a high carb meal (29Trusted Source).
SUMMARY
Meat is high in protein and very filling. Beef scored the second highest among the protein-rich foods on the satiety index.
- Greek yogurt
Greek yogurt is very thick compared with regular yogurt and typically higher in protein, too.
Greek yogurt is a great breakfast option. It’s also a popular afternoon snack that can help fill you up until your next meal.
In one 2013 study, women consumed a 160-calorie yogurt snack that was either low, moderate, or high in protein. Those who ate the high protein Greek yogurt felt full the longest, were less hungry, and ate dinner later (30Trusted Source).
SUMMARY
Greek yogurt is a popular, high protein breakfast and snack. It may increase the feeling of fullness and help you feel less hungry until your next meal.
- Vegetables
Vegetables are incredibly nutritious. They’re loaded with all sorts of vitamins, minerals, and beneficial plant compounds.
Vegetables are also high volume, low calorie foods. They contain fiber and water, which add bulk to your meals and helps fill you up.
Moreover, vegetables take some time to chew and are very satisfying in that way.
One study found that eating a salad before a meal of pasta reduced overall calorie intake compared with eating pasta alone (31Trusted Source).
SUMMARY
Vegetables are rich in fiber and water, which may keep you full for longer. Eating a salad before a meal can help you eat fewer calories overall.
- Cottage cheese
Cottage cheese is usually low in fat and carbs, yet high in protein.
Its high protein content can help you feel full, even while consuming relatively few calories.
One study found that cottage cheese’s filling effect was similar to that of eggs (32Trusted Source).
SUMMARY
Cottage cheese is high in protein yet low in fat and calories. Its effect on fullness may be comparable to that of eggs.
- Legumes
Legumes like beans, peas, lentils, and peanuts have an impressive nutritional profile.
They’re loaded with fiber and plant-based protein, yet they have a relatively low energy density. This makes them very filling (33Trusted Source).
One article reviewed nine randomized trials that studied post-meal fullness from pulses, which are a part of the legume family (34Trusted Source).
They found that participants felt 31% more full from eating pulses compared with eating meals consisting of pasta and bread (34Trusted Source).
SUMMARY
Legumes are a good source of fiber and protein. They may help you feel full compared with other foods.
- Fruit
Fruit has a low energy density. It also contains lots of fiber, which may slow digestion and help you feel full for longer.
Apples and oranges score very high on the satiety index at around 200 (3Trusted Source).
However, it’s important to note that it’s always better to eat whole fruit instead of fruit juice, which is not particularly filling (35Trusted Source).
SUMMARY
Fruit is high in fiber and provides bulk that may help you feel full for longer. Whole fruit has a stronger effect on fullness than fruit juice.