20 Foods That Keep You Feeling Fuller for Longer

3. Chia Seeds

Chia seeds have been getting a lot of good press at the moment as they take the lead as one of the newest ‘superfoods’. They’re not a miracle worker, but they are a very impressive source of omega-3s, protein and fibre, all of which are key in keeping your appetite at bay. Many people believe that the seeds keep you full as they swell with water in your stomach, but it’s what’s inside that counts.

4. Yoghurt

A great source of protein, and renowned as being a fat burning superstar, yoghurt is the perfect food to eat if you’re trying to control your appetite. But, the benefits are really only apparent if you choose unsweetened yoghurt, like Greek style and avoid the dessert-like alternatives.

5. Spices

Numerous studies have shown that eating spicy food can help to keep you feeling full for longer. In particular, spices like cayenne pepper can make a distinct positive impact on your eating habits, with a recent study showing that subjects ate 60 fewer calories, and burned 10 more, when they ate food with the spice added.

6. Salmon

Salmon already has a lot going for it. It’s a source of lean protein and, along with most other seafoods, is packed full of omega-3s. Many studies have shown that omega-3s can help to reduce hunger pangs over time, making you feel more satisfied in the long run.

7. Avocado

Full of yummy and healthy monounsaturated fats, avocados are a superstar when it comes to keeping you full. Just half an avocado added to your breakfast can keep you feeling satisfied until lunch rolls around. Just make sure you don’t overdo your portions, or you’ll negate those benefits!

8. Soup

Food scientists have found that when people eat soup as an appetiser, they tend to eat less overall in the meal that follows. Even without this information, a warm soup can really fill you up, and with so much control over what goes in them you can create the most healthy version for you. Just make sure that you pick a broth base instead of one of the more unhealthy creamy versions.

More satiating foods next page!

Clare Whitfield Chief Editor

Clare Whitfield is the Editor of Stay at Home Mum and a recognised voice in practical home management for Australian families. Based in the northern suburbs of Sydney, she balances editorial leadership with life as a stay at home mum to two school age children. Her background in home economics and more than a decade of experience in recipe development, family budgeting, and household systems inform her work.

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