17 Foods That Make You Feel Full, Backed by Science
Medically reviewed by Allison Herries, RDNMedically reviewed by Allison Herries, RDN
The feeling of fullness after you eat, known as satiety, can help you ward off hunger and manage your weight. Some foods can leave you full longer, while others don't satisfy you as much. Generally, whole, unprocessed foods are the most filling. Those with a lot of fiber and protein usually leave you feeling more satiated than sugary, processed foods.
Your metabolism, which is your body's process of converting food into energy, also helps determine how long you feel full.
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What Makes a Food Filling?
Researchers devised a satiety index, a tool for measuring how satisfyingly full different foods can make you. This metric helps experts categorize foods according to their ability to fill you up.
Satiating foods contain a lot of nutrients. Usually, they contain higher amounts of:
Fiber: Takes longer to digest, which leaves you feeling fuller
Healthy fats: May improve your metabolic health and give you energy
Protein: Alters hunger hormones, including ghrelin and glucagon-like peptide 1 (GLP-1)
Water: Foods with a high water content can add volume to your stomach, making you feel full
A List of the Most Filling Foods
Boiled or Baked Potatoes
Potatoes were ranked the most satisfying food in the Satiety Index study, which ranked 38 foods. Potatoes contain carbohydrates, water, fiber, vitamins, and minerals. Some research suggests that potatoes may be filling because they contain a protein called proteinase inhibitor 2 (PI2), which is known to help control appetite.
Eggs
Eggs contain protein, vitamins, and omega-3 fatty acids. Just one large egg has more than 6 grams of protein. In one study, participants who ate two eggs daily over four weeks had lower levels of the hunger hormone ghrelin than those who ate a pack of oatmeal for breakfast.
Oatmeal
Though it may not fill you up as much as eggs, oatmeal is another satisfying food. It contains a good amount of fiber, including a type of soluble fiber called beta-glucan, which delays stomach emptying. Studies show that people who eat oatmeal feel less hungry than those who eat prepared cereals. They also tend to eat fewer calories at lunch.
Fish
On the satiety index, fish ranks second after potatoes. Some research suggests that the protein in fish may have a greater effect on satiety than the protein in other food sources. Healthy fish options include:
Anchovies
Salmon
Sardines
Tuna
Whitefish
Soups
Soups contain water, which is not only hydrating but can keep you feeling full. They can also contain protein, high-fiber vegetables, vitamins, and minerals, depending on the type. Some research suggests that soups may fill you up more than traditional meals with the same ingredients. However, be careful with canned soups. Many are high in sodium and contain processed ingredients.
Lean Meat
Lean meats, like beef and chicken, tend to be very filling, and the protein content keeps you full longer and controls your appetite. However, eat red meat in moderation, as excessive consumption is linked to chronic conditions like colon cancer and heart disease.
Greek Yogurt
Greek yogurt contains filling protein and fat. It's a healthy snack that may eliminate hunger pangs. One study found that women who ate high-protein Greek yogurt felt full longer, were less hungry, and ate dinner later compared to those who ate lower-protein snacks.
Vegetables
Veggies are considered high-volume, low-calorie foods. This means they contain fiber and water, which can help fill you up and promote satiety, yet they are low in calories. Vegetables are also packed with vitamins, minerals, and antioxidants. Research shows eating veggies regularly can lower the risk of certain diseases, including some types of cancer.
Cottage Cheese
Cottage cheese is another high-protein food that can help satisfy your hunger. It’s also high in calcium and other nutrients. One small study found that cottage cheese can help you feel full. The research also showed that the filling effect of cottage cheese was similar to that of eggs.
Legumes and Beans
Legumes and beans are packed with fiber and protein, which promote fullness. In one study, participants felt 31% fuller after eating pulses (edible seeds in the legume family) than pasta and bread. Some other examples of legumes include:
Lentils
Peas
Soybeans
Fruit
Fruit contains fiber, vitamins, minerals, antioxidants, and water. The high fiber content in fruit can help slow digestion, which leaves you feeling fuller longer. On the satiety index, oranges ranked the highest of all the fruits studied. However, any fruit is a healthy choice that will leave you satisfied.
Quinoa
Quinoa is a good source of protein and fiber, which can keep you feeling full. One cup of quinoa contains about 8 grams of protein and 5 grams of fiber. Quinoa is a complete protein containing all essential amino acids your body can't make alone. This grain can be added to various dishes, soups, or desserts.
Nuts
Nuts are high in nutrients, protein, and healthy fats. Some research suggests that eating nuts between meals may help satisfy hunger without leading to weight gain. Nuts to consider include:
MCT Oil
Medium-chain triglyceride (MCT) oil is a type of saturated fat. Some studies suggest this oil can suppress appetite. People who consumed MCT oil in a liquid form at breakfast ate significantly fewer calories throughout the day than those who didn’t. MCT oil can be found naturally in certain foods, including:
Butter
Cheese
Nuts
Popcorn
Popcorn is low in calories but contains fiber and antioxidants. It’s a good alternative to other snack foods, like potato chips or cookies. However, be careful when adding ingredients like salt and butter, as they can add unnecessary fat and calories. Try using healthy oils instead.
Low-Fat Dairy Products
Low-fat dairy products, like milk, cheese, and yogurt, can promote satiety. They contain protein and other nutrients, such as calcium. Research shows that low-fat dairy products can help you feel fuller for longer. One study found that eating more high-fat dairy products was linked to less weight gain and a lower risk of obesity in middle-aged and older women.
Peanut Butter
Peanut butter contains both protein and fat, which can help curb hunger. In one study, women experiencing obesity who added about 3 tablespoons of peanut butter to their breakfast reported more fullness than people in a control group not getting peanut butter.
The healthy fats in peanut butter can also lower levels of low-density lipoprotein (LDL) cholesterol (considered "bad" cholesterol) and increase high-density lipoprotein (HDL) cholesterol ("bad" cholesterol).
Summary
The foods you eat impact how full you feel. Experts use The satiety index to measure the satiety of different foods. Typically, healthy, unprocessed foods, such as lean meats, fruits and vegetables, legumes, nuts, quinoa, popcorn, low-fat dairy products, and more, will be the most satisfying. Adding these foods to your diet can help you manage hunger and maintain a healthy weight.
Read the original article on Verywell Health.
