We all have experienced hunger pangs even after having a big meal. This is because the food we eat doesn’t always satiate our hunger.

Sometimes, we tend to overeat, and at other times, we tend to eat snacks that don’t provide long-lasting satiety. The answer to this problem lies in including foods that keep us full for longer periods in our diet. These foods are high in protein, fiber, and healthy fats, which give us a feeling of fullness and curb our appetite.

1. Boiled Potatoes

Potatoes are high in carbs, but they also have a high satiety value. Boiled potatoes, in particular, have a unique property; they are high in resistant starch, which takes longer to digest and keeps us full for longer.

Resistant starch also improves overall gut health. Boiled potatoes can be included in salads, stews, and soups.

2. Oatmeal

Oatmeal is a great breakfast option as it keeps us full for much longer than other breakfast cereals. Oats are high in fiber, which slows down the digestion process and keeps us satiated for longer periods.

Oatmeal can be had plain or with low-fat milk, fruits, and nuts.

3. Eggs

Eggs are packed full of protein, which digests slowly and keeps us feeling full. They are an incredibly versatile food and can be boiled, fried, poached, or scrambled.

4. Nuts

Nuts, like almonds, walnuts, and cashews, are loaded with healthy fats and fiber and are incredibly filling. They are also a great source of protein, making them a perfect snack option.

Nuts can be had as a standalone snack or added to salads and yogurt for an added crunch.

5. Greek Yogurt

Greek yogurt is high in protein and low in sugar, making it an excellent snack option to keep hunger pangs at bay. It can be had plain, with fruits or nuts, or used as a replacement for sour cream in recipes to add a tangy flavor.

6. Apples

Apples are an excellent source of fiber and have low calories. The high water content in apples makes them filling and a perfect snack option. Apples can be had alone or added to salads for a crunchy texture.

7. Lentils

Lentils are high in fiber and protein and keep us full for longer periods. They can be added to soups, stews, or even salads for an added dose of protein.

8. Avocadoes

Avocadoes are loaded with healthy fats that provide us with a feeling of fullness. They can be added to salads, sandwiches, and smoothies or had plain with a sprinkle of salt and pepper.

9. Chia Seeds

Chia seeds are high in fiber and protein and can absorb up to ten times their weight in water, making them incredibly filling. They can be added to smoothies, yogurt, and even soups for a unique texture.

10. Fish

Fish, especially fatty fish like salmon, trout, and mackerel, are high in protein and healthy fats, making them an excellent option for a filling meal. They also are a great source of omega-3 fatty acids, which have numerous health benefits.

Fish can be baked, grilled, or roasted to add variety to your diet.

Conclusion

Including foods that keep us full for longer periods in our diet is essential to curb hunger pangs and overeating. These foods are high in fiber, protein, and healthy fats, making them ideal for satiety.

Boiled potatoes, oatmeal, eggs, nuts, Greek yogurt, apples, lentils, avocadoes, chia seeds, and fish are some of the foods that can keep us full and satisfied for a longer duration.