Foods high in protein, fiber and water can help keep hunger at bay

When people commit to losing weight, the first thing they tend to do is focus on their diet — namely, eating less.

And for most people, that’s a reasonable place to start.

But when you cut calories, your appetite is going to catch up to you. Your body needs to be nourished to keep you healthy, and so it’ll pull out all the stops to make sure you notice when you’re neglecting to eat enough.

What you eat, though, can make a big difference in keeping your belly full, even if you’re eating less.

Enjoying healthy, filling foods is one approach to helping keep hunger to a minimum. But that doesn’t mean it’s a good plan to eat these foods to the detriment of an overall healthy eating plan. Or use them to cut calories to the extreme.

That route of thinking can be a sign that you may be developing an unhealthy relationship with food. Talk with a healthcare provider, like a registered dietitian or mental health expert, if you’re engaging in disordered eating.

But if you’re looking for filling foods to help you maintain or achieve a healthy weight and support an overall healthy lifestyle, here’s what can help.

Try these filling foods

Foods that are high in protein, fiber and water are more likely to satisfy your appetite and keep your energy levels up.

It’s a two-for-one deal. Eating these healthy foods will help fill your belly. And that means less room for sugary snacks and empty calories that promote weight gain.

We talked with obesity medicine specialist Peminda Cabandugama, MD, about what to eat when your tummy is rumbling.

1. Lean protein

Protein helps regulate your hunger and suppress your appetite naturally.

Appetite is controlled by two hormones:

  1. Ghrelin: The hunger hormone.
  2. Leptin: The “full” hormone.

Protein helps regulate these hormones. It helps leptin to hang around in your system longer and keep ghrelin (“The stomach growling hormone,” as Dr. Cabandugama calls it) at bay.

Protein may suppress appetite for four to six hours after consumption. Compare that to carbohydrates, which leave your tummy grumbling after just an hour.

Healthy sources of protein include:

  • Skinless chicken.
  • Turkey.
  • Salmon.
  • Dry, roasted nuts (with no salt added).
  • Plain, fat-free Greek yogurt.
  • Low-fat cottage cheese.
  • Soy, including tofu and tempeh.
  • Eggs and egg whites.
  • Beans and lentils.
  • Protein powders and shakes. (And some protein bars, though the sugar content in most of them makes them less-than-ideal choices.)

How much protein you need will vary based on your height, weight, age, muscle mass and more. But Dr. Cabandugama suggests aiming toward the high end of a healthy protein range to help keep your appetite in check. For example, if you’re replacing a meal with a protein shake, aim for one that offers about 30 grams of protein at least.

2. High-fiber foods

Foods high in fiber are also helpful, filling foods.

Here’s why: Fiber doesn’t get digested quickly in your body. It takes some time to move through. So, it sticks around longer and keeps you feeling full.

Healthy high-fiber food choices include:

3. Berries

Plenty of foods have a high water content. But when it comes to water-laden fruits, some of them can also come with a very high sugar content. Which isn’t always ideal.

But berries are a good source of fiber and have a lot more water than sugar. That makes them super helpful for filling your belly with healthy vitamins and minerals.

Try snacking on:

4. Celery

Celery is a low-calorie, filling food.

“Celery has zero calories, a lot of water and a lot of fiber,” Dr. Cabandugama shares.

Munch on some celery on its own for a healthy, crunchy and filling snack. Or dip it in some nut butter to add some protein to help fill up.

But keep in mind that fiber is one of the reasons celery can help keep your tummy full. So, that celery juice cleanse you may have heard of? Not the best way to get your fill.

“Extracting juice from fruits and vegetables strips away much of the fiber content,” Dr. Cabandugama cautions. “So, you’ll still get a lot of vitamins and minerals, but without the fiber, it will be much less filling.”

5. Bananas

Bananas can also help keep your belly full. That’s because they’re a long-term storage carbohydrate.

“The sugars in bananas release very slowly,” Dr. Cabandugama explains. “So, they can help to keep you feeling energized for longer, rather than spiking your blood sugar quickly.”

Bananas are a particular favorite among workout enthusiasts for that reason. They provide electrolytes like potassium that can help keep you from developing muscle cramps. And they can keep you from getting too hungry just after working out.

6. Water

What you drink may have just as much potential to keep you full as what you eat. The right beverages can help keep you feeling fuller and more refreshed.

But sugar-laden sodas and juices aren’t the answer.

Good ol’ water can help fill your belly. So can warm beverages, like tea and coffee. Just keep the caffeine to a healthy level. And skip the creamers, whiteners and sugar.

“We often can mistake thirst for hunger,” Dr. Cabandugama clarifies. “Having a glass of water might be all it takes to feel satisfied again.”

Fill’er up

Eating a healthy diet is one of the best things you can do for your well-being. But it can take some time to find the right balance to get a healthy number of calories while keeping your stomach from feeling hungry, especially if you’re new to cleaner eating.

Talk with a healthcare provider, like a primary care physician, obesity specialist or registered dietitian if you have any questions or if you worry you’re not getting the fuel your body needs. They can help you create a healthy eating plan that keeps your body nourished and feeling full.