8 satiating foods to satiate your hunger and help you feel fuller longer – the ultimate guide to diet and the satiety index

 

When it comes to weight management, “satiety” — the long-lasting feeling full of fullness after a meal — is important. But not all foods are created equal when it comes to satiety. If you're looking for the best high satiety foods to incorporate into your diet, you should focus above all on foods high in fiber as well as lean protein foods. Here are 8 high satiety foods that are sure to keep you feeling full, for longer.

What is satiety?

To put it simply, satiety refers to the feeling of fullness and satisfaction after eating food. Satiety is actually a process that is gradually generated during food consumption. Ultimately, it's the sensation that tells your brain you've had enough to eat and keeps you from overindulging.

Maximizing Satiety: Choosing the Best High-Satiety Foods

Choosing filling and satisfying foods that are also high in protein and fiber can have a significant impact on maintaining a healthy weight. These nutrient-dense foods not only provide essential nutrients but also promote greater satiety per calorie consumed.

Research shows that foods with a higher satiety index, such as high-fiber foods and those rich in protein, can help you feel fuller for longer and may also help release satiety hormones. By including foods like meat, plant-based proteins, and high-fiber vegetables in your diet, you can satisfy hunger while consuming fewer calories overall.

The satiety index study evaluates different foods based on their effect on satiety levels, measuring how certain foods satisfy hunger and delay the return of hunger signals. Foods that score higher on the satiety index can help you pick filling foods that keep you full for longer periods.

Choosing low-energy-density foods, which are fairly low in calories but high in fiber or protein, is an effective way to lose weight. These foods tend to be nutrient-dense and include a variety of plant foods that are filling and satisfying without packing in excess calories.

In contrast, highly processed foods high in sugar and low in fiber often have lower satiety scores, meaning they may not satisfy hunger as effectively and can lead to consuming more calories overall. Opting for nutrient-dense foods with a high satiety index can support healthy eating habits and contribute to maintaining a balanced diet for weight management.

The science behind satiety

While satiety comprises several metabolic processes and responses that are not entirely understood, scientists consider it a complex interplay between cognitive, sensory, gastrointestinal, and neural systems. Some of the most relevant findings about satiety include the following:

• The whole process involving hunger and satiety is cyclic and occurs throughout the day.
  
  
• Sensory perception, the combination of visual stimulation, odor, and previous experiences (the psychological state), along with initial physiological responses, leads to the first responses to food ingestion and consequent digestion. Taste, texture, food form, and amount (volume) consumed all affect satiety.
  
  
• Satiety begins when nervous signals are sent from the stomach to the brain due to increasing food volume in the stomach. Satiety is also induced when other hormones such as cholecystokinin (CCK), glucagon-like peptide 1 (GLP-1), peptide YY (PYY), and ghrelin are secreted in the intestine and stomach due to food digestion and absorption.
  
  
• Various food compounds stimulate satiety hormones and reduce food intake, including proteins, short-chain fatty acids (SCFAs), medium-chain fatty acids, fibers, and indigestible carbohydrates.
  
  
• Foods may activate satiety in humans in three stages, including 1) pre-digestion stage, involving the oral processing behavior; 2) post-ingestion stage, referring to the volume of food in the stomach; and 3) post-absorptive stage, which occurs when the food is absorbed in the intestine and levels of satiety hormones are increased in the blood.

What food types produce the most satiety?

Research has shown that expected satiety is highly associated with portion-size selection and can vary significantly between foods. 

That being said, a consensus of scientists has reached the conclusion that the consumption of simple carbohydrates, and especially those that are processed with added sugars — such as cakes and cookies, sugar-sweetened beverages, candies, some fruit juices, ketchup and many sauces, and ice cream — produce the least amount of satiety. For example, a 2017 study found that participants fed a sugary “preload” (of a high-sugar protein shake) ate more snacks later in the day than did a group fed a low-sugar protein shake. 

As to “the best types of satiety foods,” a consensus of scientists believe that fibers and proteins act as the most important compounds in reducing appetite and inducing satiety. Satiety can be stimulated even more effectively by consuming both of these two food types in combination. 

High-fiber foods

Foods high in fiber (vegetables, fruits, whole grains, nuts, legumes) help reduce food intake primarily by:

• Replacing calories and nutrients in the diet
• Increasing chewing time, causing more secretion of saliva and gastric juice, which in turn leads to an increase in food volume in the stomach and filling of the stomach
• Reducing absorption efficiency of the small intestine
• Not getting absorbed in the stomach and small intestine, and instead becoming fermented by microorganisms residing in the large intestine to produce short-chain fatty acids (butyric acid, propionic acid, and acetic acid), stimulating satiety hormones in the body

Protein

Lean proteins (such as chicken, fish, and tofu) produce satiety primarily by:

• Stimulating satiety hormones
• Increasing energy consumption and consuming more calories in the body
• Increasing blood concentration of amino acids and stimulation of satiety hormones
• Gluconeogenesis, a process by which glucose can be produced from substances other than carbohydrates, such as by certain amino acids, primarily in the liver, and typically during fasting — an important way your body can keep glucose in balance when you’re not eating.

Less clear to scientists still is what effect foods with a high water content have on satiety, although most think those foods increase satiety to a certain, but varying, extent.

Lastly, where fats fit in on the satiety scale is still up for debate. Some sources (e.g., a Mayo Clinic publication) opine that because “fats are processed slower than carbohydrates, they can give us greater satiety.” However, most other leading research sources conclude that under most conditions, protein is more satiating than the isoenergetic ingestion of carbohydrate or fat. 

A 2021 in vitro modeling study posits that the ideal food combination for satiety may be 30%  protein and 10% fiber, saying that “proteins play an important role in increasing springiness and cohesiveness, while fibers increase hardness, resilience, and chewiness by increasing water absorption.” In general, a combination of fiber and protein can increase gastric viscosity, delay gastric emptying, and cause a sense of satiety in a person for a longer time.

The health benefits of high satiety foods

• One of the main benefits of high-satiety foods is that they can help regulate appetite.
  When you feel full and satisfied for longer, it can help prevent overeating and snacking on unhealthy foods throughout the day, leading to improved weight management and better overall health.
  
  
• In addition to their satiating effects, high-satiety foods are often packed with essential vitamins and minerals. For example, legumes such as beans and lentils are an excellent source of plant-based protein and fiber, as well as iron, zinc, and folate. Similarly, oats are a fiber-rich whole grain that provides important nutrients such as magnesium, phosphorus, and thiamin.
  
  
• The health benefits associated with high-fiber foods go well beyond the satiety factor. Since fiber nourishes the microorganisms in your gut and promotes their growth and diversification, your immune system functioning is enhanced, deleterious inflammation is reduced, and cholesterol and blood glucose levels are better controlled, among other beneficial effects. As a result, risks of metabolic disorders (such as diabetes), cardiovascular disorders, digestive disorders and a host of other medical comorbidities are lowered.
  
  
• These foods are particularly important for individuals looking to lose weight or manage existing chronic conditions, such as diabetes and heart disease.

Satiety and weight loss

By keeping hunger pangs at bay and reducing cravings, high-satiety foods can help support weight-loss efforts. However, not all high-satiety foods are low in calories, so as in all things dietary — food choice is a balancing act.

Fiber’s relationship with weight loss has been firmly established. As the POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) study showed, summed up in a 2019 research paper, “dietary fiber intake, independently of macronutrient and caloric intake, promotes weight loss and dietary adherence in adults with overweight or obesity consuming a calorie-restricted diet.” As mentioned previously, fiber consumption delays gastric emptying, which in turn promotes satiety — which is one (but not the only) way in which fiber assists weight-loss efforts as part of a well-balanced, calorie-restricted healthy diet. 

Lean protein sources are also associated with the better weight-loss regimens, not only because of their higher satiety profile, but because of factors such as increased thermogenesis, which also influences satiety and augments energy expenditure; and maintenance or accretion of fat-free mass, as a moderately higher protein diet may provide a stimulatory effect on muscle protein anabolism, favoring the retention of lean muscle mass while improving metabolic profile. 

Our top 8 high-satiety foods 

1. Legumes: A protein-packed satiety booster

Legumes are one of the most versatile and nutritious food groups out there. They are packed with plant-based protein, fiber, iron, and other essential nutrients that can keep you feeling full and satisfied for hours. In fact, legumes have been shown to be effective in aiding weight loss and maintaining a healthy weight.

Not only are legumes great for weight loss, but they are also incredibly versatile. They can be used in a variety of dishes, from soups and stews to salads and tacos. Plus, they come in a wide range of flavors and textures, making them a delicious addition to any meal.

Types of legumes to try

There are countless varieties of legumes to choose from, each with their own unique flavor and texture. Some popular options include:

• Black beans: These beans have a rich, earthy flavor and are a great source of protein and fiber.
• Chickpeas: They have a nutty flavor and a slightly crunchy texture, and are a great source of protein. Perfect for salads and hummus.
• Lentils: These versatile legumes come in a variety of colors, including green, red, and brown. They have a mild, nutty flavor and are a great source of protein and fiber.
• Peas: A sweet and delicate legume, peas are packed with protein, fiber, and essential vitamins and minerals.

Delicious legume recipes for weight loss

Here are a few recipes to incorporate more legumes into your diet:

1. Lentil and vegetable stew: This hearty stew is packed with protein and fiber, and is perfect for a cold winter day. Simply sauté some onions, garlic, and your favorite veggies (carrots, celery, and potatoes work well) in a large pot. Add in some lentils and vegetable broth, and let simmer until everything is tender and flavorful.
   
   
2. Chickpea salad with fresh herbs and lemon dressing: This refreshing salad is perfect for a light lunch or dinner. Simply toss some chickpeas with your favorite greens (spinach, arugula, and kale all work well), and top with fresh herbs like parsley and cilantro. Drizzle with a simple lemon dressing (olive oil, lemon juice, and salt and pepper), and enjoy!
   
   
3. Black bean and sweet potato tacos: These tacos are a delicious and healthy alternative to traditional meat tacos. Simply roast some sweet potatoes in the oven until tender, and mix with some black beans and your favorite taco seasoning. Serve in a warm tortilla with some avocado and salsa, and enjoy!

2. Oats: A fiber-rich breakfast staple

Whole grains, even though they are high in carbohydrates, aren’t as refined as the processed kind. Because they are a great source of soluble fiber, your digestive system must work a little harder to break them down into glucose, which means they promote feelings of fullness, don’t cause blood sugar to rise as quickly, and help lower cholesterol levels. Bonus: they provide your body with other good-for-you vitamins and minerals (which have often been stripped out of processed foods). Oats are one such whole-grain powerhouse, and they are both affordable and healthy.

The benefits of oats for satiety

One of the main benefits of oats for satiety is that they are slow-digesting and can help stabilize blood sugar levels. This, in turn, can help reduce cravings and promote weight loss. Additionally, oats are low in calories and high in protein, making them an ideal breakfast choice for those looking to lose weight or maintain a healthy weight.

But satiety is not the only benefit of oats. They are also packed with essential nutrients, including manganese, phosphorus, magnesium, and zinc. These nutrients are important for maintaining healthy bones, muscles, and organs, and can help boost your overall health and well-being. Of all the cereal grains, oat and barley also contain the greatest amount of beta glucan, a type of prebiotic fiber (found in many cereal grains) that not only helps keep you feeling full for longer, but also has a demonstrated ability to increase the amount of beneficial bacteria in your gut, associated with promoting a healthier overall gut microbiome. What other health benefits result from that? Consumption of foods (or supplements) containing beta glucan have demonstrated strong associations with improved blood sugar, blood pressure, cholesterol, weight management, and a stronger immune system.  

Tasty oatmeal recipes to keep you full

If you're looking for delicious ways to incorporate oats into your diet, here are some mouth-watering oatmeal recipes to try:

1. Apple cinnamon oatmeal with walnuts and raisins: This sweet and crunchy oatmeal is perfect for a cozy morning breakfast. Simply combine oats, almond milk, cinnamon, chopped apples, walnuts, and raisins in a pot and cook until creamy and delicious.
   
   
2. Overnight oats with almond milk, chia seeds, and berries: This recipe is perfect for those who are always on-the-go. Simply mix oats, almond milk, chia seeds, and your favorite berries in a jar and leave it in the fridge overnight. In the morning, you'll have a delicious and filling breakfast ready to go!
   
   
3. Savory oatmeal with spinach, mushrooms, and a poached egg: If you're in the mood for something savory, this recipe is for you. Cook oats in vegetable broth, then top with sautéed spinach, mushrooms, and a poached egg for a protein-packed breakfast that will keep you full all morning.

3. Fish: A miracle protein

Fish wins the “best protein” prize, not only because it’s a relatively low-calorie source of protein, but because it’s lower in saturated fats than meat. Some fish, such as salmon, have the added benefit of being high in omega-3 fatty acids, of vital importance to gut, brain, and especially heart health. Fish also scores very highly in satiety studies, has less connective tissue than red meats or chicken (making it easier on the digestive system), and is a “complete protein” because it contains all the essential amino acids. 

Like other animal proteins, fish is a good source of iron and vitamin B12, both needed for the health of red blood cells. Fattier species of fish also pack a punch of the fat-soluble vitamins A and D, important for many functions including vision and immune health. The minerals iodine, zinc, and selenium are important for thyroid and immune health and the latter may also counter adverse effects of mercury found in some fish species. Canned fish, which contains bones that are softened during the canning process, is a good source of calcium. Most fish also contain moderate to small amounts of choline, potassium, and magnesium; plus copper, phosphorus, and other trace minerals.

Dietary federal guidelines and the American Heart Association recommend consuming two servings of fish per week (~8 oz.) as part of a healthy eating pattern. One 4 oz. serving is about the size of a deck of playing cards. The recommendations for fish consumption vary depending on life stage:

• Pregnant and breast-feeding women: 2-3 servings (8-12 oz.) per week
• Children: once per week in smaller portions (~2 oz.) according to age and total calorie needs
• Adults: 2 servings per week (8-12 oz.)

It is estimated that only 10-20% of Americans meet the federal recommendations for weekly consumption of seafood. 

Types of fish to try

Salmon: Quite possibly the poster child among healthy fish, salmon is an excellent source of protein; and, because it is more oily than other fish species, salmon has a high content of healthy omega-3s. A 4 oz. filet of wild-caught Atlantic salmon contains about 230 calories; 28 grams of protein; 9 grams of total fat; 2,500 mg of omega-3s; 1.2 mg of iron; 3.45 µg of B12; 500 IU of vitamin D.

White fish: Most species — such as cod, flounder, tilapia, and sole — are very lean, yet filling. While lower in total fat and omega-3s than fish such as salmon and mackerel, they still contain a good amount of healthy protein, vitamins, and minerals. 

Shellfish (crab, shrimp, lobster): Although rich in protein and low in mercury, shellfish are higher in cholesterol than other fish species. But that doesn’t mean you have to avoid these delicious and otherwise nutritious crustaceans. It is recommended that cholesterol intake be kept at less than 300 mg per day, and shellfish typically contain around 100 mg per 4 oz. serving. Squid (calamari) has the highest cholesterol level of any seafood, at nearly 300 mg per 3 oz. serving.

Great ways to cook fish

1. Simple broiled fish: A tried, true, and one of the healthiest ways to cook fish is to drizzle it with olive oil, squeeze a little lemon on top, sprinkle with your favorite seasonings, and broil until it turns opaque and flaky. Add chopped capers and tomatoes, plus finely minced garlic, for a Mediterranean twist.
   
   
2. Fish and veggies in parchment packets: Get your fish and fiber in one convenient “packet” by wrapping up a piece of any type of white fish (or salmon) that you’ve sprinkled with a mix of olive oil, minced garlic, minced serrano pepper, minced ginger, turmeric spice, and orange zest; then add green beans that you’ve spritzed with orange juice, a liquid that also helps them steam in the pouch, and season with salt and pepper. Place the parchment-paper-sealed packet (or as many packets as you want to make) onto a rimmed baking sheet and roast in a 450-degree oven for 10-12 minutes. 
   
   
3. Simple Spanish shrimp: Heat a tablespoon or two each of olive oil and butter in a skillet, then stir in some minced shallots, minced garlic, cumin and paprika to taste, and salt and pepper. Cooking in batches, add cleaned and peeled jumbo shrimp and cook for 2 minutes on each side, or until cooked through. Garnish with lemon juice and parsley.

4. Eggs: Protein-packed and versatile

One large hard-boiled egg contains only 0.6 grams of carbohydrates and has a healthy 6.3 grams of protein, all in a food with only about 75 calories. Not just high in protein, but the best protein — since an egg contains all the essential amino acids your body needs, in one food. Eggs are also rich in micronutrients such as vitamin A, folate, vitamin B5, vitamin B2, phosphorus, selenium, vitamin D, vitamin E, vitamin B6, calcium and zinc. Impressive.

Since an egg is low-carb and high-protein, it’s an ideal part of any meal, or even for a snack. Studies have repeatedly shown that egg meals, especially when paired with a source of fiber, promote feelings of fullness and reduce food intake during later meals compared with other meals with the same calorie content.

But aren’t eggs high in cholesterol, and therefore bad for heart and metabolic health? Yes, they are high in cholesterol, but not the type that raises “bad” (LDL) blood cholesterol levels in the majority of people. Even if eggs tend to mildly raise LDL cholesterol in a minority of people, it is now thought that eating eggs tends to mainly increase large LDL levels instead of the small, dense LDL particles that are associated with heart disease, as described in this 2021 study.  In fact, studies show that consistent egg consumption leads to elevated levels of HDL (the “good”) cholesterol, which has historically been linked to a lower risk of many diseases. A 2022 JAMA study, which systematically reviewed 28 dose-response meta-analyses, examined the evidence concerning all foods and all nutrients to assess their association with both diabetes and cardiovascular incidence. Interestingly, eggs, cheese and milk either had no or null impact on either disorder group; yogurt was associated with a protective ability against diabetes. 

Easy egg-based meals

1. Egg, arugula and tomato scramble: Nothing could be easier than just sautéeing some of your favorite vegetables, then swirling in some eggs that you’ve whisked with or without low-fat milk and, if desired, some crumbled cheese (like a good feta). The combination of eggs, arugula and chopped tomato is a winner, as the peppery/savory arugula is balanced by the sweet, yet acidic tomatoes and the mild and creamy egg/dairy/cheese base.

1. Frittatas forever: If you have a cast iron skillet or any other type of oven-proof skillet, sauté any combo of veggies you have on hand, add in stirred eggs, some crumbled cheese, and let the entire mixture “set” on the bottom (by running a spatula around the edges of the skillet, lifting the egg mixture to let as much uncooked portion flow underneath). Then, place the skillet on an oven rack about 6 inches from the broiler, and broil until the top is set, about 3 minutes. Two tasty combos: (1) Eggs, cooked cubed potatoes, diced red bell and jalapeno peppers, feta, and seasonings such as crushed red pepper; (2) Eggs, chopped leeks, 1-inch-cut asparagus, some diced roasted red peppers, and grated Fontina cheese, seasoned with some thyme and marjoram.

5. Potatoes: A starch worth including in moderation

We’re including one starchy vegetable, the potato, on our list because it provides energy, fiber, and some protein; has almost no fat and is relatively low-calorie (about 160 calories for a baked potato); and contains various beneficial vitamins and minerals (such as vitamin C and potassium). While individuals with diabetes may need to be careful of their starchy food intake (since these foods are high in carbohydrates), for most of us, potatoes don’t deserve the bad rap they often get — which relates in part to their association with high-fat french fries and potato chips. Truth is, potatoes can be a filling and important part of a nutrient-rich diet, as long as you don’t cook them or top them with a lot of butter, sour cream, or other such high-fat or high-sugar topping. 

Potatoes rank very high in satiety, perhaps in part because they have a high water content, fiber, and also contain a certain protease inhibitor thought to reduce appetite and decrease food intake to boost fullness. Potatoes also contain resistant starch, a non-viscous, soluble fiber source that provides a wide range of benefits, and can increase feelings of fullness and lower the amount of fat stored in the body. So adding a potato to your plate can help keep you away from less nutritious, empty calories hours after the meal.

While not technically potatoes, sweet potatoes and yams are starchy root vegetables and are worth mentioning for high satiety, too. While they have less protein than legumes, they are a good source of fibers associated with digestive regularity and better cholesterol/glucose management, and they contain many phytonutrients (substances with antioxidant activity), vitamins and minerals (particularly potassium).

Healthy ways to cook potatoes

1. Red (“new”) potatoes can simply be boiled in water in a saucepan, until fork tender. They are so sweet and the skin is so edible, that they can be served just seasoned with salt and pepper. Or, cube raw new potatoes, toss with some olive oil, thyme, cumin, and salt and pepper, and roast for 20 minutes in a 350-degree oven.
   
   
2. Roasted sweet potatoes with chopped chicken “butter”: Combine your fiber with a protein source for a double-satiety wammy. Rub a sweet potato with olive oil and bake it for about 45 minutes. Then, taking care with the hot potato, cut it in half, score the flesh (in a cross-hatch pattern), and put the halves on a baking sheet. Sauté finely ground chicken in olive oil, spiced up with plenty of cumin, chipotle, crushed chili pepper, and salt and pepper; then top the potato halves with the ground chicken mixture and place under the broiler just for 3 minutes. Top with chopped cilantro.

6. Fermented dairy: Yogurt and cottage cheese 

A rich source of probiotics and calcium, yogurt and brands of cottage cheese that contain probiotics are also high in protein and so can slow down your digestion and mitigate blood sugar surges. Yogurt is one of the healthiest ways to incorporate a dairy food into your diet without the higher levels of saturated fats (associated with cardiovascular risks) that certain other dairy products (cheese, whole milk) can contain. Although further studies are needed to clarify mechanisms and beneficial impact of probiotics, the evidence from a systematic review in 2022 indicates that consumption of fermented dairy, including yogurt and fermented cheese, is associated with reduced CVD risk. An added benefit: the probiotics content of yogurt may help promote a healthy gut microbiome. 

Look for yogurts that are high in protein and low in carbohydrates, preferably with less than 10 grams of sugar. Opting for a low-sugar yogurt, yet one that has some fat (such as a low-fat option), will satiate you more without adding an excessive amount of additional calories. A note on yogurt types: Conventional yogurt and Greek yogurt use the same ingredients and production process except for one big difference: Greek yogurt is strained to remove liquid whey and lactose (milk sugars), giving it a thicker and creamier texture than regular yogurt.

Because of this process, Greek yogurt has more protein and fewer carbohydrates/sugars than other yogurts, yet a plain 2% Greek yogurt will have more calories than its plain regular counterpart (although this differs from brand to brand).

Recipes to try

1. Simple as it sounds, just top your healthy yogurt option with your favorite berries or nuts (or both) and you’ve got a truly healthy snack to savor.
   
   
2. Frozen Yogurt Granola Cups combine Greek yogurt with fruits and nuts and make for an eye-catching concoction.

7. Swiss chard: Our favorite dark green, leafy vegetable

While most fruits and vegetables are high in fiber, low in calories, and contain all sorts of vitamins, polyphenols and minerals, the dark green leafy vegetables might just be the healthiest group of all. In fact, the USDA recommends eating one-half cup of green leafy vegetables each day to prevent nutrient deficiencies and serious illnesses. They also add bulk to your meals, thanks to their fiber and water content, to help fill you up. Moreover, these vegetables take some time to chew, helping to slow your meal intake. 

While kale, spinach, cabbage, arugula, bok choy, collard and beet greens are all nutritious and delicious in their own ways, we think that Swiss chard may be our favorite vegetable that folks seem to forget about. It is rich in the minerals potassium and manganese and the vitamins A, C and K. Typically, it cooks up more tender than kale, yet doesn’t as rapidly form a mush, as spinach can. While it has a slightly bitter taste, as does arugula, Swiss chard has more of an earthy flavor that becomes very delectable when combined with sweeter vegetables, fruits and cheeses, making for some very savory concoctions. 

Unique Swiss chard recipes

1. Swiss chard and butternut squash: Roughly chop the chard stalks and slice the leaves into “ribbons” and saute them in olive oil with diced shallots, plus a touch of nutmeg. Then, stir in pre-roasted cubes of butternut squash, seasoned with thyme, salt, and pepper. Optionally, blend in a handful of grated Fontina and Parmesan cheeses. It’s an amazing taste combination on its own as a side dish to a lean protein, or it can make a great entreé folded into cooked whole-wheat pasta by adding some more olive oil, optionally some heavy cream and chicken broth for a richer sauce. 
   
   
2. Swiss chard, mushroom and red pepper frittata: Sauté the vegetables as described above, and make a frittata similar to the one described under the Eggs section, above.

8. Nuts and seeds: Nutrient-dense snacking options

Nuts and seeds are a great snacking option that are both satiating and nutrient-dense. They are rich in healthy fats, protein, soluble fiber, and an array of vitamins and minerals. 

Some of the best nuts and seeds for satiety include:

• Almonds
• Pumpkin seeds
• Chia seeds
• Walnuts

How to enjoy nuts and seeds in your diet

To incorporate nuts and seeds into your diet, try the following:

1. Snack on a handful of nuts or seeds as a midday pick-me-up
2. Add them to your breakfast bowl or yogurt for added texture and satiety
3. Incorporate them into your favorite salads and vegetable dishes
4. Consider replacing regular butter with almond butter for a high-fiber, nutritious option when spreading your breads.

A note on fruits

Of course, most fruits also make for nutritious, high-fiber foods that rank well on satiety scales. We did not select them for our “Top 7” list primarily because they’re so often featured on other lists. Furthermore, if we had to choose between the best high-fiber, low-carb, low-calorie vegetables vs. the best fruits, we’d choose the vegetables. Why? For one, many of the healthiest vegetables have more fiber and are lower in natural sugars than certain fruits. Secondly, meal planning for dinnertime is especially important, since dinner is usually the largest meal of the day in our Western society: vegetables blend well with savory proteins and that modest-sized portion of a starch we might select. 

However, creative chefs are now incorporating more fruits into dinner menus, like strawberries in salads and grilled peaches atop sliced pork tenderloin. And fruits make a great breakfast or lunch addition (including in smoothies: see our best ones for weight loss) and are perfect mid-morning or mid-day snacks. They contain an abundant mix of soluble and insoluble fibers. Lower-sugar options include citrus fruits and apples, excellent sources of soluble fibers that help you feel satiated. Berries are another important group, as they are low in calories and high in fiber. Blueberries, in particular, are known for their anti-inflammatory properties.

A guide to meal planning for satiety

Breakfast: To start your day with a high satiety meal, oats are a great option, as they are a fiber-rich whole grain that can keep you feeling full all morning long. Top with fruit, nuts, and seeds for added crunch and nutrition. Other high-satiety breakfast options include eggs, Greek yogurt, and smoothies made with protein powder and leafy greens.

Lunch and dinner: Start with lean protein such as fish or chicken, or high-protein legumes such as beans, lentils, chickpeas, and peas — excellent sources of plant-based protein and fiber that can be added to soups, stews, salads, or used as a filling side dish. For a big side dish, think non-starchy vegetables such as broccoli, Brussels’ sprouts or asparagus — preferably steamed, sautéed in olive oil, or tossed in olive oil and roasted. For a smaller side dish, go ahead and add a starchy, high-fiber, low-calorie food such as a potato; just don’t overload it with high-calorie toppings. 

Snacking options: When you just need a few bites in between meals, think foods that are rich in healthy fats, protein, and fiber. Nuts and seeds as one such an on-the-go option to keep you satisfied between meals. And, they can also be incorporated into your main meals as a garnish for salads or a breakfast topping for yogurt. 

Supplementing your diet for satiety

While few Americans are protein-deprived, unquestionably most of us in our Western society are fiber-deprived. To ensure you’re getting enough fiber for all of its myriad health benefits, including its unique way of making you feel full for longer, consider supplementing your diet with a prebiotic-packed synbiotic. Eden’s 3-in-1 Synbiotic Supplement contains a hand-selected-and-tested menu of prebiotic fibers, including three that are especially notable for their demonstrated “satiety benefits”: guar gum, barley beta glucan, and resistant potato starch. Oat bran and locust bean gum round out the set of fibers. Eden’s also contains a complementary set of four probiotics and five polyphenols, which together with the prebiotics works to optimize the health of your metabolism, control your glucose and lipid levels, enhance your immunity, and improve your level of satiety — all factors that have strong associations with weight management and the support of a healthy gut microbiome. 

Key takeaways

Incorporating high-satiety foods into your diet is a smart approach to weight management and overall health. The foods that keep you feeling full, for longer, are predominantly protein foods and high-fiber foods. Options such as fish and lean chicken, legumes, oats and other whole grains, eggs, vegetables and fruits, the occasional potato, yogurt, and nuts all provide long-lasting satiety, along with important nutrients and gut-health benefits essential for optimal health. So go ahead and start experimenting with these foods in the kitchen. With a little creativity, you'll soon be reaping the benefits of long-lasting fullness and improved well-being.