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If you feel like you can’t stop snacking throughout the day, you might want to consider eating more nourishing foods that keep you full.
It’s also best to avoid eating too quickly or without thinking about it, both of which can negatively impact the hypothalamus, the part of the brain that regulates our appetite. As a result, we can end up eating more than we actually need—or going for one chip then suddenly eating the entire bag.
Above all, though, a key factor is eating the wrong types of foods during meals. Eating too many ultra-processed foods that are high in sugars and low in nutrients may cause blood sugar spikes that leave you feeling unsatisfied, prompting you to keep on eating. Constant grazing can stress the digestive system and make it harder to manage your weight. How do we stop the cycle?
Nutrient-dense foods that keep you full
One of the most effective ways to curb grazing is by incorporating more nutrient-rich foods into your meals. “If you find you are consuming enough calories, you may need to look more specifically at your current protein and fiber intake as that may be lacking,” explains Shannon O’Meara, a registered dietitian at Orlando Health. “Protein and fiber help with satiety and staying fuller for longer, because it takes the body longer to break them down.”
This is especially the case when compared to foods that are more refined, she adds, like white bread, regular pasta, white rice, cookies, and chips. Therefore, it’s recommended you increase your intake of fresh, unprocessed options, as they’ll keep you fuller for longer and reduce the temptation to reach for snacks shortly after eating.
Satisfying foods typically contain:
- Protein: Helps lower the levels of ghrelin, the hormone that stimulates hunger; takes longer to digest, which burns more calories.
- Fiber: Slows digestion and provides a lasting sense of fullness.
- Healthy fats: Unsaturated fats, like omega-3s, keep you satisfied for longer periods.
Here are nine nutrient-dense foods to incorporate into your daily diet and help you feel fuller for longer.
Brown rice
Whole grains like brown rice, spelt, millet, and barley are rich in fiber and digest more slowly than refined grains. Pair them with plenty of vegetables (like broccoli, spinach, or kale) and a protein source such as tofu or grated cheese.
Avocado
This nutrient-dense superfood is packed with monounsaturated fats (like omega-9 oleic acid) that keep you full for hours. Enjoy it on sourdough bread, or mix it with whole grains like rice or spelt to keep the urge to snack at bay. It’s also a great food for hair growth.
Chickpeas
“In addition to being a great source of fiber, chickpeas are also a good source of protein,” says O’Meara. They also help you digest slowly, which helps you feel fuller for longer.
Beans and lentils
“All beans and lentils are great sources of both fiber and protein,” says O’Meara. However, be sure to track how much you’re eating: “One cup of beans is equivalent to 15 grams of fiber, which can be over half your recommended intake for the day.”
Greek yogurt
Thick and creamy Greek yogurt is packed with almost double the amount of protein in regular yogurt, and its probiotics support gut health. Mix it with bananas and berries for a satisfying breakfast or snack.
Eggs
Eggs are a complete protein source, providing all essential amino acids along with important vitamins and minerals. Scramble them with spinach and tofu, and serve on whole-grain bread for a balanced, filling meal.
Lean meats
“When choosing proteins to eat to aid in satiety, choose leaner cuts of meat like chicken, turkey, and fish/seafood to limit your saturated fat intake, which will benefit your heart health,” says O’Meara.
Fatty fish
In particular, fatty fish like salmon, sardines, and mackerel are rich in protein and anti-inflammatory omega-3s, which promote satiety. Enjoy them alongside mashed potatoes and vegetables.
Boiled potatoes (with the skin on)
Boiled potatoes top the “satiety index,” meaning they keep you full for longer. They’re also rich in nutrients like potassium and vitamin C.
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