Foods high in fiber, protein, water, and healthy fats will help you feel full for longer. Fiber and protein are particularly effective at promoting satiety. This is because the digestive system takes longer to process fiber, while protein helps regulate hunger hormones, according to the health website Verywell Health (USA).
Salmon contains nutrients that are good for your health and help you feel full for longer.
Foods that you can eat in small quantities but will keep you feeling full for longer include:
Potato
Potatoes are commonly prepared by boiling or baking. This vegetable is rich in fiber, vitamins, and minerals. Some studies suggest that potatoes may help you feel full for longer because they contain a protein called proteinase inhibitor 2 (PI2). This protein helps control appetite.
Egg
Eggs contain protein, vitamins, and omega-3 fatty acids. One large egg has over 6 grams of protein. A study published in the journal Nutrients showed that eating two eggs a day for four weeks helped reduce levels of the hunger hormone ghrelin.
Oats
Although it can't make you feel as full as eggs, oatmeal is still one of the best foods for increasing satiety. Oatmeal contains a type of soluble fiber called beta-glucan, which slows down digestion and maintains a feeling of fullness for longer.
Fish
Some studies suggest that the protein in fish provides a better feeling of fullness compared to protein from other food sources. Types of fish that promote satiety and are rich in nutrients include anchovies, salmon, sardines, and tuna.
Dishes with lots of liquid
Dishes with plenty of liquid, such as soups and broths, not only replenish fluids but also create a feeling of fullness. The main ingredients are meat and vegetables. Therefore, soups are rich in protein, fiber, vitamins, and minerals. Studies show that with the same amount of ingredients, cooking soups and broths will keep you feeling full longer compared to other cooking methods.
Lean
Lean meats like beef and chicken are high in protein, which helps maintain feelings of fullness and control appetite. However, meat should be consumed in moderation. Eating too much can lead to excess calories and weight gain, according to Verywell Health .
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