How do you like dem apples—especially since they rank number one on our list of satiating foods. Apples contain a secret-weapon when it comes to slowing digestion and creating that full feeling for longer—it’s called pectin.
According to nutritionists at Tufts University, pectin in a whole apple is more filling than the equivalent amount of fruit in juice. After all it takes effort (just ask your jaw) to devour an apple so your brain and body have adequate time to register a feeling of hunger satisfaction.
You don’t have to be shy when cracking eggs (including the yolks) to eat. According to dietary research from Saint Louis University, people who consume eggs for breakfast, eat roughly 330 fewer calories daily compared to those who eat cereal, toast, or bagels for their morning meal.
Food scientists dub eggs the “complete protein,” which refers to the nine essential amino acids contained within a single egg. The Academy of Nutrition and Dietetics, claims this collection of amino acids is what suppresses the appetite and tells your brain and body that you’ve reached food capacity.
A belly full of oats is a happy belly. Just ask anyone who gobbles down this high fiber breakfast bowl. Oats stall mid-morning snack attacks because they absorb liquid (i.e., water, milk, almond milk) like a sponge—meaning you’ll eat less calories, but feel full until lunchtime.
The secret of slow digesting oats is that they take much longer to work their way through the digestive system, which compared to the quick fix you’ll get with most breakfast cereals, quells hunger pangs and regulates blood sugar so you’re satisfied for much longer.
Not only are they naturally sweet if you’ve decided to cut out refined sugars in favor of natural sweetness, figs are thick and fleshy for a satiating bite. That means you’ll get sticky-sweet without the added calories.
On top of a caloric cut, figs are great source of dense, filling fiber. For instance, one fig clocks about 37-calories and 1 gram of fiber to stall the release of sugar into the blood steam and prevent hunger cravings from spiking shortly following meals.
Potatoes have a bad rap. However, it’s all in how you prepare the vegetable. Sure, potatoes are a starchy bunch, but a healthy boiled, baked, or grilled potato (not fried) will satisfy hunger for quite some time.
In fact, potatoes squelch hunger for about the same duration as brown rice or whole wheat bread—at far less carbohydrates than both. But don’t shun a grilled, baked, or boiled potato from your plate. If you do, you’ll be missing out on a ton of nutritious fiber and vitamin B6, potassium, copper, vitamin C, manganese, niacin, and phosphorus.
6. Greek Yogurt
Hark the Harvard researchers who tout Greek yogurt as “the single best food for shedding pounds.” During a study that monitored the weight and dietary habits of 120,000 people over a 20 year period, Greek yogurt was found to balance blood sugar (and curb cravings) and satisfy hungry tummies for longer.
In fact, the same study found that those who opted for protein-packed Greek yogurt, shed unwanted, extra pounds without changing any other habits (i.e., diet or exercise). Keep in mind that Greek yogurt contains double the protein, no whey, and a sliver of the sugar compared to any other type of yogurt.
7. Wheat Berries
Have you tried wheat berries? The whole-wheat kernels do get a lot of notice as a super food, and similar to quinoa (another super food), wheat berries are super rich in both protein and fiber compared to most other grains.
To give you an idea, a serving of wheat berries contains roughly 6-grams of protein and 6-grams of fiber—meaning twelve times the appetite satiating power. Foods like wheat berries and quinoa trigger the release of ghrelin, a hormone that indicates to the brain that we’re full.
Beans, beans might be good for your heart, but they’re also ideal for whittling your waistline. Beans fill you up because they absorb a lot of water during the cooking process—for example when incorporated into stews, soups, and sauces.
On top of that, beans are also high in fiber that fill you up quick and tell the brain that you’re full. Beans also provide resistant starch, a type of carbohydrate that delays the release of sugar into the bloodstream to provide feelings of satiation.
It’s difficult to deny that a small handful of almonds provides the perfect snack. In fact, Tonia Reinhard, a registered dietitian and author of the book Superfoods, credits a 1-ounce almond snack (that’s roughly 22 nuts) with keeping appetite satisfied.
Almonds keep hunger under control and snack attacks at bay with a decent dose of beautifying vitamin E (for glowing skin, shiny hair, and strong nails), healthy monounsaturated fats, protien, and dietary fiber.
10. Hemp Hearts
You’ve likely noticed this natural food store item cropping up in regular grocery stores more and more. Don’t worry, I’m not recommending you eat marijuana! Hemp—while related to refer—is not illegal to buy or blend these nutty seeds into your oats, smoothies, or yogurt parfait.
According to Health.com, hemp hearts pack more fiber than flax or chia, 2 other “super foods” that get a lot of buzz, plus these hearts are great for your heart thanks to plenty of essential fatty acids within.
You’ve likely heard something, somewhere about the benefits of drinking lemon water for health. A lot of that citrus celebration stems form the alkaline-forming aids of lemon, which means this fruit can help improve the pH balance in the intestines, and as a result also improves digestion.
Although the verdict is still out on drinking lemon water as a weight loss aid, several studies show that improved digestion often improves bowel movements, lessens hunger cravings, and has an overall sliming affect.
While you maybe trying to shed your pear shape with the help of a more nutritious, well balanced eating plan, the actual fruit itself can help aid your weight loss efforts.
Firstly, pears are packed with fiber—to the tune of roughly 6-grams per fruit, according to a study from Washington State University. Secondly, the sweet, juicy pear offers a healthy dose of antioxidants. The same Washington State study claims pears improve healthy gut bacteria in the colon, preventing Type II diabetes and cardiovascular disease, because they’re packed with non-digestible dietary fiber, which aids the stability of normal metabolic processes (i.e., like appetite).
Are you avoiding avocado because of it’s high fat reputation? Well, it’s time to embrace this velvety soft fruit (yes, it’s a fruit) because it contains healthy, plant-based fats that help improve cardiovascular health.
Avocado is rich in, you got it, dietary fiber, which according to research in the Nutrition Journal, fills you up and prevents hunger cravings, while reducing anti-inflammation in the body and even lowering the risk and pain of arthritis.
Now I can’t eat most regular chocolate because I have a casein allergy (to cow milk protein) and even many forms of dark chocolate contain milk ingredients. So I came upon cacao quite accidentally while trying to recreate or substitute for chocolatey goodness in baked goods.
Enter the wonder that is cacao, which contains the same heart-healthy, antioxidant, and mood-enhacing goodies as dark chocolate without the sugar. In fact, New York-based registered dietitian, Ashley Koff, says cacao (or dark chocolate containing at least 70-percent cacao) provides a natural stress reliever, thanks to calming brain chemicals like serotonin and energy-boosting theobromine.
15. Broth-Based Soups
Chicken rice soup, minestrone soup, lentil soup, and tomato basil soup…they all have one thing in common. These comforting bowls are broth-based, which makes them high in water content and rich in fiber.
Add some lean protein in the form of chicken breast, lentils, or beans and your lunchtime thermos will keep you satiated for the remainder of the workday. According to a European Journal of Clinical Nutrition study, pureed or blended broth-based soups keep you full because they digest more slowly than solid meals and chunkier soups.
I’ll admit the first time I smelled kimchi I wasn’t a fan. However, tasting this fermented, Korean staple was an entirely different story. Similar to sauerkraut, kimchi contains a ton of beneficial probiotics, which make for a happy gut and digestive system.
In fact, the digestive aiding benefits of kimchi are revealed in research from Korea’s Ajou University School of Medicine, Department of Endocrinology and Metabolism, which notes that maintaining a happy, healthy gut aids in insulin resistance, inflammation, and fat loss.
My dad, a born and bred Newfoundlander (from Canada’s fishing capital) always made fish several times throughout the week for dinner. I’m not sure if he knew the appetite satisfying, lean protein benefits he was providing for his family. Likely, as dad knew best.
Thankfully, dad’s preference for fish over beef and even pork, ensured regular meals packed with lean protein, healthy omega-3 fats, and amino acids (i.e., L-glutamate). Umaimi is often referred to as the “fifth flavor”, tapping into feelings of appetite satisfaction.
Many so called “diets” recommend eradicating red meat from the diet. However, you can still ask, “where’s the beef?” when it comes to lean cuts, like tenderloin, top round, and sirloin.
Lean beef is still high in protein. For example, a 4-ounce sirloin steak offer satiating amino acids and over 30- grams of protein to boot. Eating lean cuts of red meat in moderation is fine, just keep it moderate to avoid the high saturated fat content.
Lentils are not only extremely versatile (i.e., as part of stews, soups, chilli, and even baking), this hearty legume helps keep appetite satiated for the duration after a meal, so you won’t feel the need to snack on sweets in between.
Plus, if you’re trying to reduce your starchy carbohydrate intake, a study from the journal, Obesity, explains that incorporating one serving of lentils into your meal will keep you 31-percent fuller after dining compared to
fast-digesting foods (i.e., pasta and bread).
Leeks, the vegetable often mistaken for an onion in dishes, can improve gut health, prevent hunger cravings, and improve overall digestion and metabolism. According to data from the American Gut Project (AGP), lightly steamed, sautéed, or raw leeks in your recipes have tons of benefits, both mentally and physically.
For one, the AGP notes the dietary fiber in leeks, which improves healthy bacteria (i.e., prebiotics like cellulose and fructan) in the colon, and aids digestion. Don’t forget that as leeks improve the diversity of bacteria in your happy gut, they also keep the mind less stressed, which leads to better satiety and overall mood.