10 Most Filling Foods That Keep Hunger at Bay for Hours

By The Captain May 14, 2019

person eating snack

Want to lose weight but not starve to death in the process? Or simply adopt a healthy eating habit and stay away from low-calorie foods that leave you feeling hungry and bring you no benefit?

Then look no further than these 10 most filling foods to keep your hunger at bay for hours and turn your every meal into a satiating and healthy one. It’s time to say goodbye to empty, unsatisfying calories and control your appetite like a pro.



1. Oatmeal

Whether you’re trying to lose weight or simply eat healthier, oatmeal can be an excellent addition to your diet.

It is low in calories and rich in protein and fiber such as beta-glucan, scoring really high on the satiety index. Research revealed that consuming oatmeal can have a significant impact on appetite control, increasing the feeling of fullness and reducing hunger for several hours. For recipe ideas, see 14-Day Intermittent Fasting Meal Plan.

carrot soup

2. Soup

Although popular belief is that liquids are not that satiating, soups are here to prove you wrong. Either smooth or chunky, several studies have demonstrated that soup has a higher impact on fullness that solid food with the same ingredients.

In addition, it can prevent overeating and decrease calorie intake by 20% if consumed before lunch. The reason is that it takes longer to eat, thus giving your brain more time to realize you’re full. For inspiration, see our 14-Day Paleo Meal Plan.


cooked salmon

3. Fish

We all know fish is good for any diet. It is high in omega 3 fatty acids and protein, both increasing the feeling of fullness and effectively promoting appetite control and weight loss.  In fact, research revealed that fish protein has the greatest impact on satiety compared to other protein-rich foods like chicken or beef.

On the satiety index, fish placed on a staggering second position.  Curious to know who is number 1?


4. Potatoes

Surprising or not, potatoes rule the satiety game. They are number 1 on the satiety index due to including a specific protein compound called proteinase inhibitor. This is responsible for boosting fullness and reducing appetite for hours.

In addition,  potatoes provide a good amount of vitamin C and potassium and almost zero fat, so what’s not to like about them? If you’re still not convinced, see also 6 Surprising Foods You Can Eat Without Gaining Weight.



5. Lentils

This protein and fiber powerhouse is one of the most popular legume of the vegan and vegetarian diets. They are perfect for any diet for that matter, providing 8g of fiber and 9g of protein per 100g serving. Not bad for these mini-sized legumes!

In addition, they pack a great variety of vitamins and minerals, among which folate and manganese, which are really important for your overall health.


chia seeds

6. Chia seeds

Packed with all nine essential amino acids and dietary fiber, chia seeds are among the most popular superfoods and for good reasons.

They are super nutrient dense and super high in soluble fiber which absorbs liquid and swells in your stomach, effectively promoting satiety. In fact, several studies reported than 1 spoonful of chia seeds can sustain fulness and boost energy of runners for up to 24 hours, ensuring 4.5g of protein and an incredibly 10.5g of fiber.

pistachio and almonds

7. Nuts

Going nuts is not always a bad thing. Not when the nuts you’re going for are really rich in protein and unsaturated fats, helping you keep your hunger at bay in a healthy way.

They work wonders on your appetite control when consumed as a snack, keeping you satiated in between meals and preventing you from overeating. Want to know a secret? The more you chew them the fuller you’ll feel.


various berries

8. Berries

Raspberries, blueberries, blackberries and the entire berry family represent a great source of vitamins, mineral and antioxidants with numerous health benefits. In terms of nutrition, they make the perfect satiating snack due to including pectin, a dietary fiber which slows down digestion and promotes satiety.

These little poppers are also loaded with polyphenols which prevent the formation of fat. It’s not just good, it’s berry good!


eggs and avocado

9. Eggs

Eggs could not have missed our list of filling foods, given they’re incredibly nutrient dense and high in quality protein. A whole egg provides 72 calories and approximately 6 grams of protein, making it a great breakfast choice.

Eggs are really filling, helping you control your calorie intake over 36 hours after a meal. This makes them score really high on the satiety index and have a powerful impact on you feeling full. See also our 14-Day Keto Meal Plan.


10. Lean meat

Diets high in protein are very efficient in suppressing appetite and promoting weight loss. Consequently, meat is very successful in reducing calorie intake and the feeling of hunger. Studies reveal that eating a high-protein meal including meat makes you eat 12% less food at your next meal.

Beef, for example, is right after fish, in terms of being very filling and boosting fullness and preventing you from loading up on empty calories.

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Wellness Captain