Foods that increase the feeling of fullness
Getting through your day will be much easier if you can control your feelings of hunger. Whether you're trying to eat healthy, or just making sure you have enough energy to stay productive, your day will be more enjoyable without the constant growling and rumbling of your stomach.
Not feeling full after eating may lead to overeating - or even binge eating habits - due to feeling hungry. It is important to know which foods can help you feel full to include in your diet. Even better if it's delicious. You'll want to look for foods with these qualities:
- Rich in nutrients
- Moderate in calories
- Moderate size to fill the stomach
You can control hunger by knowing the types of food that contribute to a comfortable feeling of fullness. For starters, always try to eat a meal that contains a mix of protein, carbohydrates, fat, and fiber.
Protein: Protein in meals or snacks helps increase satiety levels. Protein-rich foods such as meat, poultry, fish, beans, nuts and yogurt.
Carbohydrates: Carbohydrates add mass, which contributes to a feeling of fullness. These foods help maintain a normal blood sugar level, which is essential for providing energy to cells. Foods high in carbohydrates include pasta, rice, bread, beans and fruits.
Fat: Fat contributes to fullness in two ways. First, the presence of fat in the meal slows down the rate of digestion. Fat is also the slowest part of food to digest. It plays an important role in prolonging the period of satiety. High-fat foods include nuts, salad dressing, nut butters, full-fat dairy products, avocados, oils and butter.
Fiber: Fiber is a non-digestible type of carbohydrate, which increases mass and slows the absorption of carbohydrates into the bloodstream. This is why a sandwich made with whole wheat bread may be more satisfying than white bread, which contains less fiber.
Some great examples of foods that meet these criteria and can make you feel full include:
- avocado
- Full fat Greek yogurt
- Quinoa
- raspberry
- Salmon
- hummus
- cheese
- egg
- spinach
- Potatoes and sweet potatoes
Following the tips discussed here can help you make smart choices about your diet. You'll also add foods to your daily intake that can make you feel full, helping you avoid overeating and binge eating.
Treatment of binge eating
If you've tried modifying your diet with these types of foods, but are still having trouble, consider contacting behavioral nutrition for support and treatment of binge eating. Our nutritionists are trained to help you find solutions that can lead to a happier, healthier life.
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References: https://behavioralnutrition.org/foods-that-increase-fullnes/