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Feeling like no matter what you’ve eaten, you are starving again within minutes? Perhaps your meals are devoid of particular nutrients and fiber-rich foods which can help fight hunger for longer. By adding more of these healthy, filling foods to your plate, you can stop unwanted cravings!

 

 

Avocado

Healthy fats can provide satiety and help keep you full for longer periods of time. That’s why low or non-fat diets leave you constantly starving. Avocados contain mostly monounsaturated fats and are surprisingly high in fiber, making them a smart addition to salads or smoothies, boosting daily fiber and satisfying most taste buds and stomachs. If you’re not fond of distasteful, drinkable fiber supplements, half an avocado delivers 6.75 grams of fiber according to nutritiondata.com.

 

When it comes to fruits, berries consistently top the charts — they are teeming with antioxidants and phytonutrients that can lend protection for our cells and organs when ingested. The fiber they carry also serves to make you feel full for longer periods of time. Add a handful of these low calorie treats to a smoothie to up the fiber content, while also giving it a natural sweetness.

 

A member of the cruciferous family, broccoli is a long-standing contender for world’s healthiest vegetable. Besides the disease-preventing compounds it bears, it also provides both insoluble and soluble fiber which means you don’t have to munch on an entire plate of it to feel full. If you’re not into all the work that goes into chewing and predigesting it — try soup!

 

These seeds, native to Mexico and parts of South America, though tiny in size, are profoundly nutritious. They provide fiber, omega-3 fatty acids, and plant-based protein. They also absorb liquids and expand in your gastrointestinal tract, helping you feel fullness.

 

Coconut butter

Coconut butter is the flesh or meat of the coconut which contains fiber, protein and fat (coconut oil) and a great snack alternative to traditional nut butters (peanut or almond). This vegan staple is decadent and quite filling — a spoonful of the butter alone can satisfy a sweet craving while countering hunger. Add a dollop to a piece of dark chocolate for an even more gratifying, yet nutrient-rich experience.

 

Part of a heart-healthy Mediterranean diet, olives are a perfect, portable snack to have on hand to help stave off hunger. Rather than munching on a sugary, carb-loaded treat midday which may ignite further eating, a handful of olives can serve to not only overcome your urge, but also provide fiber which can help stabilize blood sugar levels.

 

 

Full-fat yogurt is a protein packed source of probiotics, calcium, and certain healthy fats. Fat is critical to help assimilate fat-soluble vitamins such as A, D, E, and K. So, always opt for the full-fat version (as opposed to non-fat) if you want to ensure that you are absorbing all your micronutrients, and feel fuller. Consuming whole dairy fats from organic sources and grass-fed cows can help you eat fewer calories because you feel more full from eating less.

 

Eggs are one of the richest sources of vitamins and minerals when it comes to foods — particularly when the yolk is consumed. This favorite breakfast essential additionally delivers protein, which contributes to fullness while building lean muscle and helping to burn fat. Add an extra egg to any dish to upgrade the protein content and to thwart hunger if you often find yourself in that situation.

 

Water

Drinking water not only serves to hydrate, but it can trick the mind into thinking food has been consumed when it hasn’t — helping to curb cravings and the need to eat if one doesn’t really need the extra calories. Sometimes when we have a hankering for unhealthy foods, a cup of water or unsweetened, caffeine-free tea can halt those craving signals.

 

Soups are a great way to consume a variety of vegetables, healthy whole grains, and fiber in one meal. Add legumes for extra satiation. And sneak a vegetable or two into the pot for a well-balanced, colorful bowl of micronutrients which will keep you both comforted and satisfied.

 

 


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Mike is a holistic nutritionist that helps people feel more optimistic about their health and wellness through changes in diet and lifestyle shifts.

He has authored posts and articles featured on MarthaStewart.com, today.com, and iVillage.com.