Still hungry after a meal? Why it happens and 5 nutrient-packed foods to fill you up

Q: I don’t feel satisfied after finishing my meals. Are there healthy foods I can add to my diet What will make me feel full?

Eating a meal should satisfy your hunger and taste buds, as well as provide your body with fuel for the next few hours. Eating a filling meal can also deter you from snacking unintentionally.

If your meals are not satisfying, they may not include the right foods. Some foods keep you feeling full longer than others.

In general, the more protein, fiber, and water a food contains, the longer it will satisfy you.

Eating the right kind of carbohydrates is also important. Carbohydrate-containing foods that have a low glycemic index (eg, oatmeal, whole wheat pasta, bran cereal) will satisfy you longer because they take longer to digest.

The large amount of a food also contributes to its satiety factor. Eating a large volume of food can stretch your stomach wall, causing your vagus nerve to tell your brain that you’ve had enough to eat. Your vagus nerve carries signals from your digestive system to your brain and back.

Including the following healthy foods at meals can help you feel full longer after eating. Here’s why they’re filling you up and what nutritional benefits they come with, plus tips on how to add them to your meals and snacks.

Avocado

Studies have found that including avocado in your diet increases satiety. In one study, participants who ate half an avocado for lunch reported a higher level of satiety and a lower desire to eat for the next five hours.

Half an avocado provides 7g of filling fiber and also contains 73% water by weight. The fat in an avocado, 70 percent of which is heart-healthy monounsaturated fat, may also help promote satiety.

Avocados are also exceptional sources of folate, a B vitamin used to make DNA, and potassium, which regulates blood pressure.

Add avocado to green salads, wraps, and sandwiches. Enjoy avocado toast for breakfast. Mix avocado chunks with cooked shrimp, mango, fresh mint and lime juice for a refreshing summer meal.

beans and lentils

According to a 2014 review of randomized controlled trials published in the journal Obesity, adding legumes (eg, chickpeas, beans, lentils, etc.) to meals can increase satiety after meals.

Participants who did so felt 31 percent fuller compared to when they ate control meals that included fast-digesting, high-glycemic carbohydrates. Both meals were equivalent in calories.

Legumes score high when it comes to satiety-promoting protein and fiber. A three-quarter cup serving of black beans, for example, serves up 11 g of each. And thanks to their high fiber content, legumes have a low glycemic index.

Legumes are also excellent sources of folic acid, potassium, and magnesium, a mineral that helps regulate blood sugar and blood pressure.

Whip up a batch of lentil or bean salad for easy plant-based lunches during the week. Add legumes to green salads and cereal bowls or use as a spread on wraps. Instead of white pasta, try a bean or lentil pasta.

cruciferous vegetables

To help fill you up, augment your meal with low-calorie cruciferous vegetables (eg, broccoli, cauliflower, cabbage, Brussels sprouts, kale). In addition to bulking up, they also add fiber and water to your food.

This family of vegetables also contains phytochemicals called glucosinolates. Once consumed, glucosinolates are converted into active compounds called isothiocyanates that have anticancer, antioxidant, and anti-inflammatory effects.

You’ll get more isothiocyanates if you eat raw or lightly cooked cruciferous vegetables.

Serve a summer slaw with shredded kale, cabbage, and Brussels sprouts. Toss raw broccoli and cauliflower florets into a pasta salad. Serve cauliflower “rice” instead of white rice.

Walnuts

like pulses, Nuts are a good source of protein and fiber, making them a filling snack. The act of chewing nuts to break them into small pieces also activates gut hormones that promote satiety.

As part of a healthy diet, a daily serving of walnuts (30-45 g) can help lower high blood pressure and LDL (bad) cholesterol. Walnuts provide heart-healthy unsaturated fats along with magnesium, calcium, potassium, B vitamins, and vitamin E.

Soup

Thanks to its high volume of water, adding soup to a meal will help fill you up. Also, a broth-based soup is a good vehicle for vegetables, not to mention beans and lentils.

To increase satiety, consider starting your meal with a bowl of gazpacho. In addition to water, this cold summer soup also offers fiber, vitamins A and C, and potassium.

Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan. Follow her on Twitter @LeslieBeckRD

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