Foods That Keep You Fuller for Longer

If you’ve tried dieting or even just cutting down of food quantities, chances are you’re feeling hungry more often. Keeping full can be a challenge when you are actively trying not to overeat.

You might be adding loads of lettuce onto your plate, and wondering why you feel hungry an hour later.

The solution is not always about quantity as it is about quality.

In this blog we reveal foods that are proven to keep you satiated for longer, meaning less chance you’ll reach for unhealthy snacks.

Full Cream Greek Yoghurt

Packed full of calcium, magnesium and protein, Greek yoghurt is a great breakfast option.

Greed yoghurt topped with berries and mint.

The fat component contributes to keeping you full. As a bonus, Greek yoghurt is also low in sugar, meaning no massive insulin spikes to disrupt your morning.


There’s a reason bodybuilders love them. Eggs are an inexpensive source of high-quality protein and can help you stay full. They also contain selenium, vitamin D, B6, B12 (essential for energy levels) and crucial minerals such as zinc, iron and copper.

Eggs can be boiled a day or two in advance, making for an easy addition to breakfast or as a protein-packed snack.

FREE smoothie recipe guide


Ok, if you like other varieties of nuts then that’s fine, but almonds are top of the list for health benefits. Per gram, Almonds contain fewer calories than other nut varieties so if you are watching your weight, they are the superior choice.

Almonds contain fibre, protein and healthy fats, which pack a massive punch in the satiety department.

Healthy tip: opt for raw, unsalted almonds and stick to small servings.


An apple a day apparently keeps the Doctor away. One of the reasons for this is that the fruit contains vitamins and antioxidants that can help fight heart disease and cancer.

Apples have a decent amount of fibre, and a high water content, which may slow down digestion and help you feel full for longer. 

Tip: always eat a whole apple instead of fruit juice.

Cayenne Pepper

Cayenne pepper burst onto the health scene recently, boasting an impressive list of health benefits.

Did you know Cayenne pepper is brimming with Vitamin A and is said to aid digestion? In order to stay full for longer, it’s also important that your body efficiently digest the food you are giving it.

This pepper is particularly potent (try saying that three times fast), so use it with caution. Add the spice to hearty meals or you could even drink it in lukewarm water with lemon and ginger.


We’ve saved the best for last. Is there anything more perfect than toasted ciabatta decked with smashed avo, feta and Pepperdew®? We think not.

Avo on toast topped with eggs

Avocados are almost two-thirds healthy oleic monounsaturated fats, which have been shown to lower the “bad” LDL cholesterol in the blood. Oleic acid is the same healthy fat found in olives and almonds. It’s been shown to keep you full for longer and has been linked to preventing heart disease.

Closing Thoughts

We celebrate your decision to eat healthier and cut down on processed foods. Avoiding sugar (even in so-called healthy food items) is one of the best gifts you can give your health.

Instead of relying on pure willpower to avoid the cupcakes at work, rather ensure that your blood sugar levels remain constant throughout the day.

Beat hunger pangs with these nutritious food options that will keep you full all day. #fullerforlonger #healthymeals

The easiest way to do this is to choose naturally filling foods that combat hunger and provide you with essential nutrients.

The next time you are out grocery shopping, be sure to add some of these items to your cart and also experiment with ways to add flavour and colour to every meal.

Within weeks you will notice increased energy levels, fewer blood sugar dips and you will be able to control your cravings more effectively.