16 Healthy Foods That Help You Feel Full
Updated: Jul. 15, 2019
If that small lunch salad isn't cutting it anymore, upgrade your everyday diet with these healthy filling foods.
Being hangry isn’t fun for you or anyone involved (read: your family, friends, coworkers, fellow commuters, complete strangers.) These intense feelings of hunger and anger can hit at any moment, and when they do, no one is safe. (Learn why you may feel hungry after you’ve just eaten.)
To help prevent any hanger-induced outbursts, keep a kitchen full of healthy filling foods—like those that are high in protein and fibre. The protein in foods like eggs and nuts will keep you feeling satisfied. (These are the best sources of protein.) Eating high-fibre foods like beans and spinach slows down your digestion, keeping you full and preventing spikes and dips in blood sugar.
Look for whole, real foods like fresh vegetables or lean protein—as opposed to processed foods like pretzels or crackers—such as the following options.
Greek Yogurt
If you are currently on a weight loss journey (or plan to start one), Greek yogurt is one of the best snacks you can have. It has twice the protein of regular yogurt, and less sugar, too. It’s also thick, creamy and feels like a treat. Try tossing some in your smoothie, enjoy with berries or one of these other ways to enjoy Greek yogurt for breakfast.
Beans
Reach for beans of any kind to fuel up for the day. Black beans, pinto beans and navy beans are all high in both protein and fibre. Purée them for soup or sprinkle rinsed beans over your favourite salad. See why it’s so important to increase your fibre intake.
Avocados
Whether spread over toast or enjoyed with chips and salsa, avocado is one of the most healthy filling foods you could try. Rich in fibre, protein and healthy fats, avocado can keep you full for hours while providing a tasty snack.
Cauliflower
Cauliflower is the perfect healthy swap for so many of your favourite indulgent treats. For a filling dish try turmeric and coconut baked aloo gobi, which is topped with another filling healthy food, Greek yogurt. Cauliflower has a high water content with a tiny number of calories, which means you can eat a large portion to fill up.
Apples
Apples are high in fibre and contain a compound called pectin that helps to slow down digestion and promote a feeling of fullness. They’re also an easy snack to grab-on-the-go with many health benefits. Because an apple takes time to eat, it gives your body a chance to feel full and send the signal to your brain that you don’t need any more food.
Chia Seeds
Sometimes the best things come in small packages. A tablespoon of chia seeds may not look like much, but it could keep you full for hours. These little seeds are rich in protein and fibre; they also expand when they get wet, keeping your stomach full. Sprinkle some over your morning yogurt or this protein-packed, low-cal fig chia pudding.
Eggs
Eating just one egg in the morning gives you six grams of protein and can even help you make healthier choices throughout the day. Give yourself a seriously satisfying start with this prosciutto, pear and goat cheese egg cups.
Hummus
Feeling that 4 p.m. slump? Forget the second cup of coffee and give yourself a nutritious boost with fresh veggies and hummus. This creamy chickpea dip is rich in fibre and protein while giving you a satisfying snack. Try this recipe for spicy homemade hummus, which features sumac and pomegranate.
Raspberries
Raspberries are one of the best fruits for a healthy lifestyle. They are rich in fibre and high in water content; they’ll fill you up and prevent dehydration. They’re delicious on their own, in a smoothie or baked into a treat.
Bananas
If you’re not a big breakfast fan or never feel hungry in the morning, you can still fill up for the day with a banana. It’s light and easy to grab while giving you plenty of fibre and water. Have a little more time on your hands? Make these banana, date and chia muffins.
Oatmeal
Skip the sugary packets of prepared oatmeal and make your own at home for a hearty, filling breakfast. Oatmeal is incredibly low in calories while providing tons of satisfying fibre. Keep it healthy by passing on extra sweeteners and topping yours with fresh berries and honey. Are your mornings short on time? Try these make-ahead breakfast energy bowls, which feature almond milk, chia seeds, peanut butter, maple syrup and oatmeal.
Cottage Cheese
For a fresh take on an afternoon snack, grab a bowl of cottage cheese and top it with fresh fruit like juicy berries or pineapple. You could also turn it into a fruity summer salad. Cottage cheese is packed with protein and low in calories.
Quinoa
Quinoa looks and tastes like rice but comes with a mountain of healthier nutrients. Quinoa is a complete source of protein on its own, keeping you full and healthy. It’s a great protein source for vegetarians and vegans, too. Upgrade your daily lunch with this nutty and fruit quinoa salad.
Almonds
Well, it doesn’t get much easier than grabbing a handful of nuts as a snack. Almonds are full of protein and healthy fats (and offer many other benefits, too) to keep you feeling full with just a small portion size. You can mix them with other nuts for a colorful trail mix or keep a couple of individual bags of almonds in your desk at work.
Popcorn
While movie theater popcorn won’t cut it as a healthy snack, making your own will! Popcorn is incredibly high in fibre and low in calories; the whole grains will keep you full, too. Try making popcorn on the stove and drizzling it with a bit of olive oil and Parmesan cheese. See all the reasons why popcorn is healthy.
Prunes
You may only know prunes as your grandmother’s go-to constipation cure, but it’s time to give them another look. Their high fibre content will keep you full, and they pack loads of antioxidants to help you get glowing skin. Try this prune trail mix for a midday snack.
Prepare for future hangry moments by making a batch of these fruity vegan energy bars. They make a great grab-and-go option for staving off hunger.
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