10 foods that will keep you full for longer


Oatmeal is rich in soluble fiber, which absorbs water and expands in the stomach, promoting feelings of fullness. 


Legumes are high in both fiber and protein, making them excellent choices for promoting satiety.


Quinoa is a complete protein source and contains fiber, making it a filling option for meals. It can be used as a base for salads, stir-fries, or breakfast bowls.

Greek Yogurt:

Choose plain Greek yogurt and add your own toppings like fruit, nuts, or seeds for extra fiber and nutrients.


Eggs are a great source of protein and healthy fats, which help keep you full and satisfied.


Avocado is rich in healthy fats and fiber, making it a filling addition to meals. Add sliced avocado to salads, sandwiches.

Nuts and Seeds:

Nuts and seeds are high in healthy fats, protein, and fiber, making them excellent snacks for keeping hunger at bay.


Salmon is a fatty fish rich in omega-3 fatty acids and protein, which help promote feelings of fullness and satisfaction.


Non-starchy vegetables like broccoli, spinach, kale, and bell peppers are low in calories but high in fiber and water content.

Chia Seeds:

Chia seeds are rich in fiber and expand in liquid, helping promote feelings of fullness. Add chia seeds to smoothies, oatmeal.