10 Appetite-Suppressing Foods That Keep You Feeling Full

10 Appetite-Suppressing Foods That Keep You Feeling Full


Eating a well-balanced diet is important in maintaining a healthy lifestyle. But sometimes, you find yourself snacking more often, because your meals are not keeping you as full.

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Below are the Top 10 Healthy Foods That Can Help Lower Your Appetite:

1. Apples

Apple is a perfect source of fiber to keep you feeling full. Also, its high water content helps to fill your belly. Its pectin content, can help prevent blood sugar spikes that spur hunger.

2. Barley

Even though barley is a carbohydrate, which is associated with quick-burning energy. A recent research from Lund University in Sweden concluded that it actually helps lower appetite, reduces blood sugar levels and diabetes risk.

This is due to barley’s special mix of dietary fibers, which make it super-filling. In the study, the participants composed of healthy middle-aged folks, ate bread made out of barley kernels, at least three times per day. The participants showed an elevated metabolism for at least up to 14 hours afterward and also reduced blood sugar and insulin levels.

You can use barley in soups, salads and stews and as an alternative to potatoes or rice.

3. Fenugreek Tea

Fenugreek tea may help curb cravings, as well as certain foods do. A 2015 Korean study of overweight women which was published in the journal Clinical Nutrition Research, had 9 healthy overweight women drink fennel tea, fenugreek tea or a placebo tea and then select foods from pre-selected buffet.

The participants who drank the fenugreek tea consumed less food, because they reportedly felt less hungry. This is due to the high amount of water-soluble fiber of fenugreek tea.

4. Flaxseeds

Flaxseeds are a great source of appetite-suppressing omega-3s. Just 1 tablespoon of flaxseeds have about 2.3 grams of omega-3s and 3 grams of stomach-filling fiber.

It is also a good source of omega-6 fatty acids. This may help increase the levels of the appetite-suppressing hormone known as cholecystokinin.

5. Lean Meats

A study which was published in the Journal of the Academy of Nutrition and Dietetics, had confirmed that filling your plate with high-quality protein keeps your appetite at bay, between meals. Also, when it comes to controlling your appetite, lean protein is your go-to pick.

Why? This is because just 4 ounces of lean meat, including chicke, grass-fed beef or pork can anchor a protein-packed meal. If you are not a carnivore, you can get your protein intake with legumes, like beans, lentils and chickpeas. For green vegetables, include broccoli, spinach, kale and peas.

6. Mint

The smell of mint has a calming effect, but is also an effective appetite suppressant. You can drink mint tea, if you are trying to cut back on oversnacking.

7. Nuts

Nuts are a good source of fiber, which digests slowly so it stays in your stomach much longer than other carbohydrates. Also, it contains healthy fats to help keep your cholesterol low. A 1/4 cup of almonds, contains about four grams of fiber.

8. Oatmeal

You can stay full longer with a bowl of oatmeal. This is because half a cup of rolled oats, contains about five grams of fiber.

Also, oatmeal can help increase the body’s levels of the appetite and regulating hormone known as cholecystokinin. This may help control hunger in some people.

9. Salmon

The consumption of salmon may help you feel full longer due to it’s high omega-3 fatty acids content. Omega-3 fatty acids, have been shown to increase the amount of the fat-cell-derived hormone known as leptin in your system.

According to a study in the Journal Cell Metabolism, in 2013, leptin helps suppress hunger in individuals who are at a healthy weight. It may not have the same effect in individuals who are overweight and obese. Other good sources of omega-3’s are trout, tuna and mackerel.

10. Spices

Studies have shown that spicy foods can help increase your metabolism and keep you full longer. A recent study found that people consumed 60 fewer calories and burned about 10 more calories, when cayenne pepper was added to their food. This is compared to those who ate with no spices added.