Foods that will keep you fuller for longer

Do you ever feel so hungry that some days you could eat a horse?

woman buying eggs at the store

Do you ever feel so hungry that some days you could eat a horse? If you feel this way, chances are you’re not eating the right kinds of foods to sustain you throughout the day. If you’re attempting to shed a few kilos, eating the wrong foods or going hungry is actually counterproductive because it prevents your metabolism from performing optimally. Here’s a list of nine sustaining foods.


A high-protein breakfast, such as eggs on toast, can keep you full until your next meal. Hard-boiled eggs also make a great snack for afternoon tea.


Low in calories, berries also contain belly-filling fibre. Packed with antioxidants, take your pick of strawberries, blueberries, blackberries or raspberries for a satisfying snack.


Full of fibre, spinach is a voluminous vegetable that helps to fill the stomach. Extremely versatile, spinach can be enjoyed fresh or cooked, as a side at breakfast, dinner or lunch.


When mid-meal hunger pangs strike, an apple contains enough water and fibre to make you feel full until your next meal.


It’s the insoluble fibre in oatmeal that you have to thank for its filling properties. An added bonus is that the soluble fibre it also contains helps to keep cholesterol levels in check.


Avocados are full of good fat and fibre. Eating half an avocado on toast for breakfast will keep you feeling sated until lunchtime. You could also include it in a salad for a more satisfying meal.

Legumes (dried beans and lentils)

Protein-rich and packed with fibre, antioxidants, B vitamins, and iron, these little guys can help to regulate your appetite – and provide you with a plethora of other health benefits.

Dark chocolate

As if you need another reason to eat chocolate! Dark chocolate is perfect for when you’re craving something sweet but a piece of fruit just won’t do. It can help to curb cravings for both sweet and salty foods, and may help to reduce blood pressure and protect the heart and brain.


Nuts are a suburb high-protein snack because they contain large amounts of fibre to help keep you feeling full. Nuts are nutrient-dense, and contain healthy unsaturated fats that may help to lower cholesterol levels.



    To make a comment, please register or login
    11th Dec 2014
    For once we are not being told to eat food that is not appetising. I watch Bob Hawke on Kitchen??? ABC and he said that blueberries were the greatest and the tined ones were OK to use.

    And we all know Oatmeal (Porridge) once the staple breakfast of the Nation.

    Go ahead and enjoy. Perhaps all the berries and Oatmeal for Breakfast and Australia may power ahead.
    17th Feb 2016
    1 heaped tablespoon muesli
    1 chopped banana / maybe some berries
    2 tablespoons plain/greek yoghurt
    sprinkle pumpkin and sunflower seeds/walnuts
    almond milk/ or any other milk
    blend together, pour into bowl, leave in fridge overnight - delicious porridge in the morning..
    someone is bound to tell me it's no good for me, but it keeps me going .....

    Join YOURLifeChoices, it’s free

    • Receive our daily enewsletter
    • Enter competitions
    • Comment on articles