10 foods to keep you fuller for longer

10 foods to keep you fuller for longer

Losing weight doesn't have to mean going hungry


1. Edamame beans

“Edamame Beans are great to snack on or to add to soups, salads and casseroles," says Shona Wilkinson, Nutritionist at Superfood.uk. "They are high in fibre to help make you feel full and help prevent overeating and snacking. They are a great way of keeping your appetite under control and have the added benefit of being high in protein, which will also help keep you fuller for longer."

2.  Soup

“If you have soup before a meal you will end up eating fewer calories during the meal because soup stops the cells in the stomach producing your hunger hormone ghrelin and turns off your appetite," says Dr Marilyn Glenville, Nutritionist and author of Natural Alternatives to Sugar.
“Studies show the body registers greater satisfaction when food is liquidised and soup moves out of the stomach more gradually than a solid meal would, leaving you feeling more satisfied for longer."

3. Eggs

“Eggs make a great snack as the combination of protein and good fats help you feel fuller for longer," says Shona. "Try boiling them in advance, and keeping them in the fridge as an easy snack to enjoy on the go. They will last up to a week."


4. Quinoa

“This gluten-free carbohydrate is packed full of protein," says Nutritionist Cassandra Barns. "When protein is combined with a carbohydrate, it slows the rate at which sugar from that carbohydrate enters the blood stream. This is great for balancing blood sugar, reducing cravings for sugary ‘quick fixes’, and keeping us satiated."

5. Boost your satisfaction with broccoli

“Broccoli is a great choice to help with weight loss mainly because it is so low in calories," says Shona. "Broccoli is also high in fibre and water – this helps create bulk without calories. The fibre helps make you feel full and also slows down digestion, which is a great way to help you to stop snacking."


6. Oats

“Oats are packed with a form of soluble dietary fibre; ‘beta glucans’ which support healthy digestion and regular bowel movements with the excretion of dietary waste and toxins," says Marilyn. "These help prevent the bloat. Beta -glucans supports a reduction in the rise in blood glucose levels that occurs after meals. By keeping blood glucose levels stable, we feel fuller for longer and experience fewer of those nagging sweet cravings. Jazz up your oats with goji berries, cinnamon, almond milk, and a sprinkle of pumpkin seeds.".
“Porridge is a great breakfast for fitness fanatics or gym-goers – either before or after training," says Cassandra. "The slow-releasing carbohydrates in oats are fantastic for powering a workout or for restoring muscles after training, and magnesium is vital for muscle function too." Try Nairn's Scottish Porridge Oats 

7. Vinegar

“Drizzling vinegar on your salad improves digestion by keeping food in the stomach longer, reducing the hunger hormone ghrelin," says Shona. "Vinegar also helps prevent blood sugar spikes after a meal, helping cravings for up to 3 hours after."

8. Greek yogurt

“Greek yogurt is a great source of protein which helps you to stay fuller for longer and is low in sugar, yet rich in calcium,” saysCassandra.

9. Avocados

“Once avoided because people thought they were fattening – we now know differently," says Shona. "Avocados are a great source of fat. The healthy monounsaturated fats help to satisfy hunger. They also contain an amino acid called L-carnitine that is used by the body when metabolizing fat. Avocados benefit weight loss by helping you to feel satisfied and reduce your desire to eat. Having half an avocado a day is a great tasting way to help with your weight management."

10. Wholegrain spelt pasta

“Spelt can be easier to digest than wheat, and is less likely to cause bloating," says Cassandra. "The wholegrain versions also contain more nutrients than your standard white pasta, and will be slower to digest and absorb, keeping you full for longer."


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