Since different meals have different impacts on how full you feel, how full you feel depends on what you eat.

For instance, boiling potatoes or oatmeal need fewer calories to make you feel satiated than ice cream. You may not feel hungry and eat less at your next meal if you consume filling meals.

The fullness and decrease in appetite that occurs after eating are referred to as “satiety.”

What Healthy Foods Fill You Up

Even while low-calorie meals seldom permanently boost our sensations of fullness, they often do so briefly. Have you ever eaten a large vegetable-only salad and returned to the kitchen for a snack? If you don’t add protein or fat to the salad, you can start to feel hungry an hour later.

This is an obvious sign that you aren’t eating enough satisfying foods. Your body has a brain. If you often limit particular food kinds, you may feel both hungry and satisfied (such as fats or carbs, which also happen to be some of the most satisfying meals to stave off hunger).

This effect is measured using a scale called the satiety index. Based on how effectively they satisfied hunger, the meals were graded. Foods that scored over 100 were considered more filling than those that received below 100.

Finally, picking meals with higher satiety indices may enable you to eat fewer calories in total. It’s not necessarily true that something is more nutrient-dense just because it keeps you satisfied for longer.

The following characteristics are commonly present in filling foods:

  • Protein: The most satiating macronutrient is protein. The levels of a number of satiety hormones, including the ones that make you feel hungry, ghrelin, and the peptide that makes you feel full, YY, are significantly impacted. Protein-rich foods also increase calorie expenditure while prolonging satiety.

  • Fiber: Fiber takes longer to get through the digestive system. We may feel fuller for more extended periods of time if we consume more high-fiber meals, which may keep us from overeating at future meals. Food cannot be marketed as high-fiber unless it has 3-5 grams of fiber per serving.

  • Healthy fats: Omega-3 fatty acids and plant-based monounsaturated fats are crucial for good health. Lipids seem to have an effect on fullness and appetite control by releasing hormones that regulate hunger and slowing the rate at which your stomach empties after digestion.

  • Low energy density: This shows that a meal has a low-calorie content compared to its weight. Foods with a low energy density are pretty filling. They typically contain little fat but a lot of water and fiber. Our bodies prompt us to feel hungry when it’s time to eat and refuel.

Conveniently, nutrient-rich meals are the most filling ones. Include meals rich in filling macronutrients in each meal and snack for the greatest results in reducing hunger and improving the feeling of fullness.

These are the list of healthy foods that fill you up;


Although they have previously been maligned, potatoes are really quite wholesome and nutritious. Unpeeled, cooked potatoes are an excellent source of potassium and other vitamins and minerals, including vitamin C.

They have a modest quantity of protein and fiber and are heavy in water and carbohydrates. Additionally, they are nearly fat-free. Potatoes are a relatively satisfying meal compared to other high-carbohydrate diets.


Eggs are highly nutritious and healthful. The majority of the nutrients are found in the yolks, which also include the antioxidants lutein and zeaxanthin, which may be good for eye health.

There might be a lot of high-quality protein in eggs. Around 6 grams of protein, or all nine necessary amino acids, may be found in a large egg. Additionally, eggs are quite satiating and have a high satiety index.

Omega-3 fatty acids are a necessary substance that must be obtained from the diet since the body cannot produce them.

Eggs may be a full meal since they are a fantastic source of carotenoid antioxidants, vitamins, minerals, and high-quality protein which helps protect our eye health. According to studies, including more eggs in our meals may help us feel full faster and consume less food in the short term.

According to one research, eating eggs for breakfast causes a delayed ghrelin response, less volatility in blood sugar and insulin levels, and decreased calorie intake. To further boost satiety and daily vegetable consumption, try adding veggies to a delightful egg omelet.


Oatmeal, which is produced from oats, is a popular breakfast choice. Oatmeal is an excellent source of fiber and contains relatively few calories.

Soluble fiber is known explicitly as beta-glucan. Additionally, it has a good score on the satiety index and comes in third place overall. Oatmeal, as opposed to ready-to-eat morning cereal, helped participants feel more content and less hungry, according to a new study. In addition, they consumed fewer calories during lunch.

Oatmeal has the ability to fill you up due to its high fiber content and propensity to absorb water. Soluble fiber, such as the beta-glucan in oats, may provide satiety advantages. It could also delay stomach emptying and encourage satiety hormone release.

Oats may be a terrific addition to your usual diet. They have a small number of calories and are also high in protein and fiber, both of which make you feel full.


The protein of the highest degree is abundant in fish. Omega-3 fatty acids, which are necessary lipids that must be derived from diet, are also abundant in them. Omega-3 fatty acids may make overweight or obese persons feel more satisfied after eating.

Additionally, some studies suggest that compared to other forms of protein, the protein in fish may have a higher impact on feeling full. Fish outperforms all other protein-rich foods, such as eggs and meat, on the satiety index. Of all the examined foods, fish came in second place.

Lean Meat

Meats that are lean are particularly filling. Satiety may be significantly impacted by beef. It ranks closely behind fish as the second-highest protein-rich meal on the satiety index.

Increasing your consumption of meat and other protein-rich meals may be a simple method to help control your hunger.

In fact, a high-protein lunch substantially affected hormones linked to appetite and hunger more than a high-carb meal, according to one research.

Greek yogurt

Greek yogurt is much thicker than conventional yogurt and often contains more protein as well.

Greek yogurt is a fantastic alternative for breakfast. Additionally, it’s a well-liked afternoon snack that may keep you full until your next meal.

Greek yogurt is a nutritious snack that fills you up because of how much protein it contains. Yogurt may even enhance satiety-promoting hormones like peptide YY and glucagon-like peptide-1. The calcium in Greek yogurt is also very good for your bones, hair, muscles, and nerves.

Green leafy vegetables

Leafy greens are highly nourishing. They are filled with different vitamins, minerals, and healthy plant chemicals.

Additionally rich in volume and low in calories are leafy greens. Water and fiber in them give your meals more weight and help you feel fuller. In addition, green vegetables take a while to chew and are thus particularly satiating.

Kale is low in calories, high in vitamins and minerals including calcium, potassium, and vitamins C, A, and K, and has four grams of fiber per 100 grams of the food.

Cottage cheese

Typically low in fat and carbohydrates, cottage cheese is strong in protein. Even if you’re eating very few calories, its high protein level might help you feel satisfied.


Legumes with exceptional nutritional characteristics include beans, peas, lentils, and peanuts.

They are loaded with fiber and plant-based protein while having a low-calorie density. As a consequence, they are immensely filling. Pick lentils as an extra source of fiber and protein that will keep you full. Approximately 18 grams of protein are included in one cup of lentils, which reduces ghrelin.

The hormone peptide YY, which causes you to feel full, is likewise increased. However, remember that since lentils are a high-fiber food, consuming too much of them at once may cause bloating and gas.

Increase your intake of this filling, healthy meal gradually, and drink lots of water to ensure that the fiber quickly goes through your digestive system.


Quinoa is raised from its seeds and is a high source of protein. In actuality, it offers all nine necessary amino acids, making it a complete protein supply.

Additionally, quinoa has more fiber than other grains. Quinoa’s high protein and fiber content may make you feel more satisfied and cause you to consume fewer calories overall.


They contain a lot of fiber and slowly digested monounsaturated fats. You will continue to feel full longer as a result. Bonus: If you suffer from high blood pressure, you’ll be glad to know that “Avocados are highly rich in potassium, which reduces blood pressure by relaxing blood vessels and eliminating excess salt from the body.

Because they are a healthy filling meal, avocados are useful when aiming to bulk up a dish without substantially changing the recipe.


Pick up a banana if you need a fast snack. Banana is one of the healthiest foods and a great source of fiber. Your digestive system will work more slowly, so you’ll feel fuller for longer. Additionally, it offers a convenient supply of carbs that improve energy.


The unsaturated lipids in nuts cause the release of peptides YY and cholecystokinin. These hormones give you the feeling of being full by slowing the rate at which food moves through your intestines. Protein and fiber, two additional nutrients found in nuts, help people feel fuller longer.

The main disadvantage of nuts is their high-calorie content due to their high-fat content.

A fantastic snack to take in between meals is a handful of nuts. They are filling because they include a lot of protein, fiber, and good fats. In actuality, mixed nuts support stable insulin and blood sugar levels while promoting satiety in overweight and obese adults.

They also include vitamins, minerals, and antioxidants that improve general health. To get the most health advantages, select unsalted and unsweetened nuts.

Nuts like almonds and walnuts make for nutrient-rich and energizing snacks. They are fairly rich in both protein and healthy fats, according to research. It’s crucial to correctly chew nuts.

Previous research found that chewing almonds 40 times as compared to 10 or 25 times resulted in larger satiety and a bigger decrease in appetite.

Of all the nuts, almonds provide the most protein and fiber. These two nutrients are among the most crucial when it comes to feeling satisfied and avoiding hunger.


You’re craving a snack. Consider bringing some whole-grain popcorn. It is a filling snack because of its high fiber, vitamin, and mineral content. According to Nutritional Journal research from 2012, eating popcorn makes you feel fuller longer.

Red chili pepper

The smoky flavor of red chili peppers is due to the compound capsaicin, which is found in them. Capsaicin prolongs your sensation of fullness and curbs your appetite, according to research. Red chili pepper may be taken orally or as a capsule, however, oral usage seems to result in a more noticeable reduction in food consumption.

Olive oil

According to some studies, the oleic acid in olive oil may be able to control your appetite and maybe prevent weight gain. By pouring it over salads or sautéing vegetables in olive oil and garlic for a flavorful boost, you may use olive oil to enhance the taste of your meals. Chia seed Chia seeds are one of the most filling meals to stave off hunger, so sprinkle some on any meal to increase the fiber content! Four grams of fiber, two grams of protein, and less than 60 calories may be found in one tablespoon of chia seeds.