The point of good food? They should keep us full for a long time. So that they can do that, they should be exceptionally high in fiber, contain complex carbohydrates and protein – absolute satiety.
Hopefully, nobody heard that! The stomach growled loudly and clearly – even though breakfast was only two hours ago. Embarrassing!
Our tip: This would not have happened to you with a good breakfast! Some foods only fill you up for a short time (e.g., croissants) and those that fill the stomach for hours (e.g., oatmeal).
You should know these foods and eat them regularly! This not only saves you from embarrassing stomach growls but also helps you stick to a diet and protects you from cravings!
Here we have collected the ten best foods that will keep you full for a long time. They are particularly rich in fiber, contain lots of complex carbohydrates, and many proteins or water. These three characteristics ensure that the stomach is filled for a long time and that there is no feeling of hunger.
Table of Contents
Who would have thought that! According to an Australian study, potatoes are the most filling food.
In the experiment, the scientists ate 240 kcal of various foods and checked every 15 minutes how hungry they were. The saturation effect lasted the longest with potatoes. It was three times as long as that of white bread!
Many people find oatmeal a bit boring. However, the small flakes are the ideal breakfast if you want to stay full for a long time. They are high in fiber. If you combine them with yogurt and fruit, you won’t need a snack between meals until lunch.
Whole Wheat Bread
If you don’t feel like having oatmeal in the morning or looking for a good snack in between, grab a slice of wholemeal bread. It is also rich in fiber and therefore keeps you full for a long time.
Our tip: Avoid sweet chocolate spreads or jam and prefer cheese instead. This contains a lot of protein, which satisfies hunger for a long time.
Legumes – what were legumes again? These include lentils, chickpeas, kidney beans, or white beans. It would help if you cooked them regularly because they are very healthy and natural fillers.
Why? They contain a lot of fiber and a lot of protein at the same time. The perfect combination so that you don’t feel hungry for hours.
Also Read: Apple-Cinnamon Energy Balls With Dates
Many people eat yogurt with fruit in between meals. Unfortunately, hardly anyone thinks of quark. Pity! Because quark saturates a little better. Due to its somewhat thicker consistency, you will feel full more quickly while eating. The protein ensures that it stays with you for a long time.
A little tip: Combine berries with curd cheese. Raspberries and Co. contain plenty of fiber.
Is salad supposed to be a filler? I’m sure many people shake their heads in disbelief. But it’s true. The raw food contains a lot of water, and that fills the stomach. Combine vegetable sticks with high-protein herbal quarks and the salad with a yogurt dressing.
Often soup is only dismissed as a small starter. Wrongly, because similar to vegetables and fruit, the high water content fills the stomach. Depending on the ingredients, the soup meal will keep you full for a long time.
Our tip Provides even more satiety and enriches the soup with lentils, potatoes, or vegetables.
Next time leave the chips in the cupboard and grab the pack of nuts instead. They also contain a lot of fat, but at least they fill you up for a long time. Plus: They have many minerals and high-quality, essential fatty acids. Access is allowed here!
It is not for nothing that dried fruits are found in many muesli mixes: They keep you full for a long time! Thanks to a lot of fiber, they get the intestines going and fill the stomach. Dried apricots, dates, or figs are therefore a great snack between meals.
The little yellow Minions rightly love bananas. The fruit is an absolute all-rounder and, in addition to healthy vitamins and fiber, also provides good carbohydrates. Besides, there is nothing worse than being one of those people who are doubly hungry after eating an apple? This cannot quickly happen to you with a banana. It doesn’t rumble in the stomach and signals “hunger.” Bananas clearly say “full.”