It’s the secret we are all after. How to stay full for a longer period of time. Thankfully there are foods that can do this. Packed with the right nutrients, you can eat these foods regularly, and prevent those hungry growls and lack of energy that can occur so regularly. 

The term that is used to explain a feeling of fullness is called satiety. In 1995, a team of researchers put together a satiety index which measured 38 different foods that contained 240 calories, and tested these foods with patients to determine which foods kept the patients fuller for longer.  

Foods that keep us fuller for longer tend to be high in protein, high in fiber, high in volume, and low in energy density. 

Here’s a list of foods that you can incorporate into your diet to help you consume less calories, maintain a healthy weight, and reduce snacking!

High fiber foods:

Fiber is essential in our day to day diet, as it helps control blood sugar levels and cholesterol. Fiber is slow to digest, which can make us feel fuller for longer. 

High fiber foods include:

  • Barley 
  • Oats
  • Rye
  • Whole-wheat bread
  • Vegetables
  • Fruits
  • Legumes

Drink water:

It’s very common for us all to think we are hungry,  when in fact we are just dehydrated. Water can take up space in our stomach that can help assist with the feeling of satiety. Try make sure you have consumed 2-3L of water a day before you grab yourself a snack out of hunger!


Eggs are a great ingredient that can be cooked in multiple ways –  poached, scrambled, or boiled. Eggs are high in protein and rank high on the satiety index scale, which means they help you feel fuller for longer. To be healthy, add a boiled egg to a salad for lunch!

Greek yoghurt:

This creamy goodness is full of protein, having more than double the amount of protein than your regular yoghurt. The combination of texture and protein also makes you feel like you are eating more than you think!


The less sleep you get, the more your body craves energy, the hungrier you feel, the more you eat! Feeling sluggish, tired and exhausted can encourage you to reach for a snack. By getting enough sleep each night, your body will feel recharged and energised, which reduces those annoying hunger pains.


Avoid the bad fat, eat more of the good fat, like avocados! The fats found in avocados take longer for your body to digest, which means it takes longer to leave your body and as a result keeps you feeling fuller for longer. Avos are also high in fiber, and are great to have in a salad, smoothie, or spread on a piece of rye toast. 


Like avos, nuts also are high in fiber and in fat (the good kind). To keep your hunger pains at bay, it’s important to stick to a ‘handful’ serving size when eating nuts. Almonds have the highes fiber content, making them a great snack if you can stick to maximum 15 per serve. 


Spicy food such as red chilies or cayenne pepper can add a pack full of flavour to your meal,  but also can help you feel fuller for longer as spices act as an appetite suppressant. If you’re not a spice fanatic, try adding a little spice here and there to your meals to build your tolerance. 

Now of course each and everyone is different, so you should always consult a professional if you have any concerns or questions about your diet and nutrition and what will work best for you.