It’s common to feel hungry before a meal, especially if it’s been several hours since your last one. However, indulging in unhealthy snacks or overeating at the next meal is not the solution.

Instead, you can choose smart, filling, and nutritious options to curb your hunger and maintain a healthy eating pattern. This article explores ten such foods that you can consume before a meal to keep your hunger at bay.

1. Avocado

Avocado is a nutrient-packed fruit that is rich in healthy fats and fiber. The combination of these two components helps to keep you feeling full for longer.

In addition to curbing hunger, avocado also provides essential vitamins and minerals that support overall well-being. You can enjoy avocado on whole-grain toast or add it to a salad as a pre-meal snack.

2. Greek Yogurt

Greek yogurt is an excellent choice to satisfy hunger cravings. It is high in protein, which helps to increase satiety by reducing ghrelin, the hunger hormone. Additionally, Greek yogurt contains probiotics that support gut health.

To amplify the filling effect, you can top it with some berries or a sprinkle of nuts.

3. Hard-Boiled Eggs

Hard-boiled eggs are a protein-rich snack that can help curb hunger. They are packed with essential amino acids, which promote fullness and reduce appetite. Eggs also provide various vitamins and minerals, making them a nutritious option.

Prepare a couple of hard-boiled eggs and consume them as a pre-meal snack to keep hunger pangs in check.

4. Chia Seeds

Chia seeds are an excellent source of fiber, healthy omega-3 fats, and protein. When mixed with liquid, they expand and form a gel-like substance in your stomach, promoting satiety.

Consuming chia seeds before a meal can help you feel fuller and prevent overeating. You can mix them with yogurt, sprinkle them on top of a salad, or make a chia pudding as a pre-meal snack.

5. Nuts

Nuts, such as almonds, walnuts, or pistachios, are not only delicious but also incredibly satisfying. They are rich in healthy fats, protein, and fiber, making them an ideal pre-meal snack.

Nuts help to regulate blood sugar levels and keep you feeling full for a more extended period. However, since nuts are calorie-dense, it’s essential to consume them in moderation.

6. Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are incredibly nutrient-dense and low in calories. They contain high amounts of fiber, which adds bulk to your meals and promotes satiety.

Including a small salad or sautéed greens as an appetizer can help curb your hunger and reduce calorie intake during the main course.

7. Hummus

Hummus, made from chickpeas, is a flavorful and filling dip that can help curb hunger. It contains a good amount of protein and fiber, which slows down digestion and keeps you feeling satisfied.

Dip some freshly cut vegetables like carrots, cucumber, or bell peppers into hummus for a delicious and nutritious pre-meal snack.

8. Apple with Peanut Butter

An apple paired with a tablespoon of peanut butter makes for a well-balanced snack that keeps hunger at bay. Apples are high in fiber, while peanut butter provides a good dose of healthy fats and protein.

This combination helps regulate blood sugar levels and promotes satiety. Choose natural peanut butter without added sugars or oils for the best results.

9. Cottage Cheese

Cottage cheese is a protein-rich food that can help curb hunger effectively. It contains casein protein, which is slow-digesting and provides a prolonged feeling of fullness.

Cottage cheese is also low in calories and carbohydrates, making it a perfect choice for those watching their calorie intake. Top it with some fresh fruit or mix in some flaxseeds for added flavor and nutrition.

10. Vegetable Soup

A warm bowl of vegetable soup before a meal can be highly satisfying and reduce overall calorie intake. The high water content and fiber in vegetables contribute to the feeling of fullness, while the warmth of the soup enhances satiety.

Opt for a broth-based soup with plenty of colorful vegetables to maximize its nutritional value.