In general, whole, unprocessed foods that are high in protein and fiber will leave you feeling fuller for a longer amount of time. Potatoes, oats, eggs, salmon, Greek yogurt, and popcorn are among the items that are the most filling.
What you eat can determine how full you feel, as different meals have varying effects on feelings of fullness.
For instance, you require fewer calories from cooked potatoes or oatmeal to feel full than from ice cream or a croissant.
Filling foods can stave off hunger and help you consume less at your next meal (2).
Thus, these types of foods should aid in long-term weight management.
This article includes 15 foods that are quite full.
But first, let’s examine why certain foods are more full than others.
What Makes A Meal Satisfying?
Satiety refers to the sensation of fullness and reduction of hunger that occurs after eating.
The satiety index is a scale that quantifies this impact. It was established in a 1995 study that evaluated 38 items with 240 calories per serving.
The ranking of the foods was based on their capacity to satiate hunger. Foods with a score of more than 100 were regarded to be more filling than those with a score of less than 100.
Consuming foods with a higher satiety index will help you consume fewer calories overall. However, keep in mind that extended satiety does not equate to more nutrient density.
Foods That Are Incredibly Filling
Potatoes have been maligned in the past, but they are actually rather nutritious and healthy.
Unpeeled, cooked potatoes are an excellent source of numerous vitamins and minerals, such as vitamin C and potassium.
Potatoes have a large amount of water and carbohydrates and a modest amount of fiber and protein. In addition, they contain nearly no fat.
Compared to other foods high in carbohydrates, potatoes are extremely satisfying.
In fact, cooked potatoes received a 323 on the satiety index, the highest score among the 38 items evaluated. They scored nearly seven times higher than the lowest-scoring item, croissants.
According to a study involving 14 participants, those who enjoyed a dinner consisting of meat, vegetables, and potatoes felt less hungry and more content than those who consumed the same meal consisting of rice or pasta.
Some data suggests that potatoes are particularly full because they contain a protein known as proteinase inhibitor 2 (PI2), which may suppress hunger.
On the satiety index, potatoes boiled in water scored the highest among all foods. They can help you feel full and consume fewer calories overall.
Eggs are extremely nutritious and healthy.
The yolks contain the majority of the nutrients, including the antioxidants lutein and zeaxanthin, which may promote eye health.
Eggs are an excellent source of protein of high grade. Around 6 grams of protein, including all nine necessary amino acids, are present in a big egg.
Moreover, eggs are quite filling and have a high satiety index score.
Those who ate eggs and toast for breakfast experienced less hunger and consumed less calories at their next meal than those who ingested cereal with milk and juice.
Another older study indicated that a breakfast consisting of eggs and lean beef boosted satiety and helped individuals make better dietary decisions.
Eggs are a nutrient-dense, high-protein food with a potent impact on satiety. Also, they may help you eat less later in the day.
Oatmeal (porridge) made from oats is a popular breakfast option. Oatmeal is low in calories and an excellent source of fiber, notably beta-glucan, a soluble fiber. It also ranks third overall on the satiety index with a good score.
A recent study discovered that oatmeal made participants feel fuller and less hungry than ready-to-eat breakfast cereal. They consumed fewer calories during lunch as well.
Oatmeal is satiating due to its high fiber content and capacity to absorb water.
The soluble fiber in oats, beta-glucan, can help you feel full. It may also assist in the release of hormones associated with satiety and slow stomach emptying.
Oatmeal is a satiating breakfast option. It could help you consume fewer calories at your next meal and delay stomach emptying.
Fish is a rich source of high-quality protein.
It is also abundant in omega-3 fatty acids, which are necessary fats that must be ingested.
According to a 2008 study, omega-3 fatty acids may enhance the feeling of fullness in overweight or obese individuals.
In addition, research suggests that the protein in fish may have a greater effect on satiety than protein from other sources.
Fish scores higher than all other protein-rich foods, including eggs and meat, on the satiety index. Fish received the second-highest score of all the foods examined.
Another older study evaluated the proteins of fish, poultry, and beef. Fish protein had the greatest influence on satiety, according to the study.
Fish is high in protein and omega-3 fatty acids, which may contribute to a sensation of satiety. Fish protein may have a greater impact on satiety than other forms of protein.
Despite contradictory facts, it is commonly believed that liquids are less filling than solid foods.
Yet, soups are somewhat unique. According to research, soups may be more full than solid meals with the same contents.
In an older trial, participants drank either a solid meal, chunky soup, or soup that had been processed in a blender. The researchers then assessed satiety and the pace at which food left the stomach.
The smooth soup had the largest effect on satiety and the slowest rate of stomach emptying, followed by the chunky soup.
Soups are extremely filling despite their watery shape. They may also remain in the stomach longer, extending the sensation of fullness.
High-protein foods, such as lean meats, are extremely satiating.
For instance, meat has a potent influence on satiety. It has a satiety index value of 176, which is the second highest among protein-rich foods, immediately behind fish.
Raising your consumption of protein-rich meals, such as meat, can be a simple approach to controlling your hunger.
In fact, according to one study, a high-protein dinner had a considerably larger effect on hormones related to hunger and appetite than a heavy carbohydrate one.
Meat is high in protein and quite satisfying. On the satiety index, beef scored the second highest among protein-rich foods.
Greek yogurt is thicker than conventional yogurt and often contains more protein as well.
Greek yogurt is an excellent choice for breakfast. It is also a popular afternoon snack that can keep you satisfied until dinner.
In a 2013 study, women consumed a 160-calorie snack of low, moderate, or high protein content yogurt. Those who consumed the Greek yogurt with a high protein content felt full longer, were less hungry, and ate dinner later.
Greek yogurt is a popular breakfast and snack that is strong in protein. It may increase the sensation of fullness and reduce hunger until the next meal.
Vegetables are extremely nutrient-dense. They contain several vitamins, minerals, and useful plant components.
Vegetables are also low-calorie, high-volume foods. They include fiber and water, which add weight to meals and contribute to satiety.
Additionally, vegetables require some chewing time and are therefore highly gratifying.
According to one study, having a salad prior to a pasta dinner reduced overall calorie intake compared to eating pasta alone.
Vegetables are high in fiber and water, which may help you feel full for a longer period of time. A salad eaten before a meal will help you consume fewer calories overall.
Typically, cottage cheese is low in fat and carbohydrates but high in protein.
Its high protein content can make you feel full while having a relatively small number of calories.
According to one study, cottage cheese has a similar filling effect to eggs.
Summary Cottage cheese is high in protein and low in calories and fat. It may have a similar effect on satiety to that of eggs.
The nutritional profile of legumes like beans, peas, lentils, and peanuts is impressive.
They are rich in fiber and plant-based protein, although their calorie density is quite low. This makes them quite satisfying.
Nine randomized trials on the post-meal satiety effects of pulses, which are legumes, were examined in one study.
Those who consumed pulses felt 31% fuller than those who consumed meals consisting of spaghetti and bread.
Legumes are an excellent source of fiber and protein. They may make you feel fuller than other foods.