Fruits that keep you full are the best when it comes to weight loss. It is always a good idea to eat more fruits as part of a healthy diet. Recent researches have shown that they are effective in suppressing appetite and thus making you eat less. here are many health benefits of healthy eating, and a diet full of fruits is the way to go. Fruits are rich in vitamins, minerals, fiber, and antioxidants.
12 Most Filling Fruits and Veggies, According to Dietitians
Many of us have a strained relationship with snacking—either we associate snacks with junk food and intentionally avoid munching between meals, or we attempt to snack healthily and end up hungry again (what feels like) 10 minutes later.
But it turns out we should try harder to fine tune this particular relationship. According to experts, snacks are actually an important part of a healthy eating pattern.
“Think of them as small bridges between meals to prevent being too hungry leading up to mealtime,” says Florida-based registered dietitian Sandra Gultry, RDN. “Snacks should pack enough nutrient-rich calories to hold a person for 1-2 hours, on average.”
So how do we ensure that our healthy (translation: fruit- and veggie-based) snacks are legit filling? “The key to creating snacks that are satiating is to eat at least two food groups,” says Gultry. “For example, avoid just eating cheese, a piece of fruit, raw veggies or a handful of nuts. This alone may only buy you 30 minutes before you’re ready to graze on something else.”
All fruits and veggies are nutrient-rich and have high water content, which aides in satiation. Alone, these foods are low in calories, so combining them with another food group—such as a protein or fat—adds to the number of calories, creating a longer sense of fullness.
To start snacking like a pro, here are 12 fruits and veggies dietitians find are the most filling, and what to pair them with to tide you over until your next meal (for real this time):
1. Pears
One medium pear contains roughly 4 grams of dietary fiber. “Of this, over half is viscous fiber, a subset of soluble fiber that forms a thick gel when blended with water,” says Brooklyn-based registered dietitian Maya Feller, RD. “The high water content in the fruit, in conjunction with viscous fiber, allows for a larger volume of space taken up in the stomach, resulting in improved satiety.”
Pair it with ½ ounce of pistachios, suggests Gultry, a powerhouse nut that’s a good source of plant-based protein, heart-healthy fats and fiber to keep you satisfied until mealtime (learn more about why pistachios are so good for you).
2. Apples
Apples are an excellent source of fiber, with 80% of it coming from a soluble fiber called pectin. “Pectin is a viscous fiber that forms a gel-like substance when consumed in our bodies,” says Feller. As well as being 85% water, apples bring in the crunch factor, which slows down the eating experience and makes it feel more satisfying.
Pair your apple with a handful of almonds or almond butter: “Combining the fiber and carbs from the apple with the good fats and protein from the nuts will aid in satiety,” says Feller.
3. Blackberries
A cup of blackberries clocks in at around 8 grams of fiber per serving, says Gultry, and is lower in sugar compared to most fruits at only 7 grams per serving. Not only does this high fiber, low sugar one-two punch keep you fuller longer, it also keeps your blood sugar in check—the more balanced your blood sugar, the more satisfied you’ll feel post-nosh (and the less likely you’ll be to experience ravenous cravings).
Pair them with a serving of plain Greek yogurt: Studies suggest that snacking on protein-packed yogurt can improve appetite control, satiety and may even prevent overeating at your next meal.
4. Oranges
Oranges are surprisingly filling, thanks to the viscous gel-forming fibers—pectin, hemicellulose, lignin and cellulose—that constitute the majority of fiber in this fruit. “The high water content in oranges contributes to the bulking mechanism in our digestive system that makes us feel fuller longer,” says Feller.
Pair your orange with a hard-boiled egg to amp up your intake of healthy fats and protein. “Eating protein can help reduce levels of the hunger hormone, ghrelin, and boost levels of peptide YY, a hormone that makes you feel full,” says Arizona-based registered dietitian Gillean Barkyoumb, RDN.
5. Bananas
If you’re looking for a portable, high-fiber snack, a banana is where it’s at. “An average medium banana contains about 3 grams of fiber,” says Barkyoumb. “The key is to choose an underripe banana, which contains a significant amount of resistant starch (fiber).” Bonus: These starches act as a prebiotic, which is highly beneficial for the gut, says Feller.
Pair one with some nut or seed butter, like almond or sunflower. “Like fiber, the fats in nut or seed butter move slowly through the digestive tract—and take more energy for your body to digest than carbs—so you’ll feel fuller longer,” says Barkyoumb.
6. Carrots
One serving (1/2 cup) of carrots clocks in at roughly 4 grams of fiber in just 50 calories. They’re also sweet without being high in sugar, and their crunchy texture slows down the eating experience and can amp up feelings of satisfaction—especially if you’re someone who’s always hitting up the vending machine for chips, says Barkyoumb.
Pair them with 1-2 ounces of hummus for additional complex carbs (thanks to the chickpeas), heart-healthy fats (sesame seeds and olive oil), and some plant-based protein to help keep hanger at bay.
7. Avocados
Avocados are loaded with healthy monounsaturated fats and a large amount of fiber (roughly 7 grams per half, which accounts for 1/4 of the average person’s daily fiber needs, says Feller), making them one of the most filling fruits.
Pair an avo half with a piece of 100% whole-grain toast. “The slow-burning carbs from the toast make for a balanced and nutritious snack containing healthy fats, proteins, and complex carb,” says Feller.
8. Celery
Okay, it’s probably not the most popular snack on the block, but celery is packed with nutrients (like potassium, calcium and vitamin A), and its fiber and water content can help with keeping you full on barely any calories. “Celery definitely has the crunch factor, aiding in prolonging the eating experience and giving the sense of feeling satisfied and full,” says Gultry.
Pair 1 cup of celery with 1-2 tablespoons of natural peanut butter, suggests Gultry: “Peanut butter provides additional carbs, as well as heart-healthy unsaturated fats and plant-based protein, rounding out the macronutrients.” (And in case you’re thinking of drinking your celery, read what the science says about celery juice.)
9. Brussels Sprouts
Don’t let their size fool you: 1 cup of brussels sprouts contains 6 grams of fiber, and 2/3 of that fiber is soluble, says Feller. “They’re also 89% water, and are sometimes referred to as a vegetarian meatball, since they actually have 4 grams of protein per cup,” she adds.
Pair them with olive oil for a hit of healthy fats: “Brussels sprouts can be more filling and nourishing when prepared with olive oil, as the nutrients become more bioavailable,” says Feller, who recommends roasting them with cumin.
10. Artichokes
Artichokes are an excellent source of fiber—they contain roughly 7 grams per medium-sized head. “The fiber in artichokes is also unique in that it’s an inulin,” says Feller. “Inulin acts as a prebiotic to help support our gut bacteria.” A healthy gut may be linked to improved hormone regulation—including our hunger and satiety cues.
Pair that cooked artichoke of yours with a yogurt-based dip to complete the fiber-protein-fats trifecta necessary to get the most out of your snack break.
11. Broccoli
This cruciferous veggie can be very filling—one cup of broccoli has approximately 4 grams of fiber. “Another unique property of broccoli that makes it extra-satiating is it contains about 4 grams of protein per serving, and is one of the higher-protein vegetables,” says Feller.
Pair it with—you guessed it—cheese dip. The cheese brings in more protein and some fat to round out the macronutrients, says Gultry, providing a satisfying and filling snack.
12. Zucchini
Zucchinis are a wonderful (and versatile) fiber-filled veggie to help keep us full. “They contain roughly 4 grams of protein and 3 grams of fiber, both soluble and insoluble,” says Feller.
Pair it up with a protein smoothie: Blending zucchini into a protein smoothie will give it the same creaminess and added bulk that bananas do to keep you full, but with fewer calories. (It also won’t dominate the flavor of the smoothie the way bananas can, but you’ll want to add some fruit to help sweeten it up with natural sugar.)
10 Best Fruits and Vegetables to Keep You Full Longer
“All I’ve seen you eat today is rabbit food. Aren’t you hungry?” my cousin asked me on our most recent family vacation. Before responding to her, I stopped and thought about what I had nibbled on: an apple, berries, carrot sticks, a salad, and some things like whole grains and proteins, too. But I saw where she was coming from. Unless you’re a person who primarily eats fruits and veggies, it’s hard to imagine just how filling these foods can be.
“No, not at all, I replied. “I’m eating the ultimate combo meal: fiber and water.”
The experts agree that the two are seriously satisfying—even when these nutrients are coming from low-calorie things like carrots and apples. “Both fiber and water help to fill up the stomach and make us feel full,” registered dietitian Isabel Smith tells us. “Fiber also helps to slow digestion and helps to regulate appetite and blood sugar levels.”
If you’re interested in filling up your plate—without filling out your pants—we’re here to help! Below, you’ll find a ranking of the 10 most filling fruits and 10 most filling veggies, based on their fiber and water content. Pick up a few of your top picks next time you hit the market, start munching, quell your hunger, and watch that excess weight melt away!
First, the Fruit…
These are the most filling treats in Mother Nature’s candy shop…
10 Foods That Will Keep You Full For Longer
Say goodbye to those between meal sugar cravings. These foods will leave you feeling full and nourished.
Let’s talk about optimizing every bite we take, shall we? If we can get the best bang for our buck with each of our food choices, we’re more likely to feel totally nourished and also satisfied until our next meal. The result? Eating for nourishment with a lower chance of overeating. We’re breaking down ten healthy foods that keep you full that also happen to be super delicious, and full of all the nutritional goodness the body craves.
Why You Need to Know About Filling Foods
First, let’s talk about what makes a food filling.
Here’s the breakdown of some of the things you will want to look out for when boosting your diet with satiating foods.
- Rich in dietary fiber.
- Free from refined sugar.
- Rich in protein.
- Great source of healthy fat.
#1 Oatmeal
Not all breakfast foods are created equal. There’a a huge difference between starting your day with a sugary bowl of cereal, and fueling up on foods that keep you full like a bowl of oats.
Oats are loaded with fiber — you’ll pack in about 4 grams in one cup of cooked oatmeal. Sprinkle on some flaxseeds and some blueberries, and you have a super fiber-rich meal to start your day.
Not only will this help keep blood sugar levels stable throughout your AM, but you may be less likely to reach for that sugary AM snack (win!)
#2 Quinoa
Quinoa is another one of those foods that keep you full we’re totally here for. Quinoa is a plant-based rockstar. It’s one of the few plant-based foods that’s considered a complete protein, and it’s also rich in fiber.
Protein + fiber equals the dynamic duo of filling foods. In one cup of cooked quinoa, you’ll pack in about 8 grams of protein and 5 grams of fiber.
So, swap out the white rice for some quinoa and take your meals to a new filling and nourishing level.
#3 Lentils
We also love lentils around here. Not only are they another plant-based superfood that adds in a healthy dose of protein, but lentils can help keep you full between meals.
Try using lentils instead of ground beef in recipes like spaghetti bolognese, or tacos, or simply add some cooked lentils to your favorite pasta dish or salad.
You’ll be shocked at how these tiny legumes can pack in a powerful filling punch.
#4 High Fiber Fruits
By now, you get the hint that fiber is king when it comes to satiety. So, it’s no surprise that high fiber fruits are something we all could be enjoying to boost our diet with foods that keep you full.
Some great high fiber fruits include all berries (blueberries, raspberries, blackberries, strawberries), apples, mango, pears, and avocados.
#5 Eggs
Here’s a food that has nothing to do with fiber, but everything to do with protein. Since protein helps promote satiety, we also want to make sure that we are getting enough of it to help us feel full.
In one single egg, you’ll rack up about 6 grams of protein, making it a great protein-rich snack to help keep you full between meals. Try pairing a hard-boiled egg with a handful of almonds, and a side of berries for the ultimate filling snack.
#6 Full-Fat Greek Yogurt
If you can tolerate dairy, full-fat unsweetened Greek yogurt makes another quick and easy filling snack that can be dressed up with a handful of berries, and a sprinkle of nuts and seeds for some added crunch.
One cup of Greek yogurt can contain up to 20 grams of protein (depending on the brand). So, that’s a pretty hefty dose of protein to help keep you full until lunch or dinner.
Not a big fan of the tangy taste? Try adding a drizzle of raw honey.
#7 Nuts
Speaking of almonds, nuts are another great filling option when you need a quick snack or a pick-me-up after an intense workout.
Nuts are rich in plant-based protein, fat, and fiber, making them a well-balanced way to nourish your body and promote satiety.
Feeling adventurous? Try mixing up some homemade trail mix with almonds, cashews, walnuts, goji berries, and raw cacao nibs for the ultimate snack.
#8 Coconut Oil
Here’s another one of those foods that keep you full that also adds a powerful punch of healthy fat. Coconut oil is rich in medium-chain triglycerides that can be used as a quick source of energy. And, a study found that those who had breakfast with medium-chain triglycerides ate less calories at lunch.
So, if you’re looking to boost your breakfast (or really any meal) with the power of coconut oil, try adding some to your smoothie or your morning cup of coffee.
#9 Avocados
Avocados are a nutritional powerhouse. Plus, they’re delicious and can be added to so many things. From adding avocado to a smoothie for added creaminess to enjoying some avocado toast or homemade guac, you really can’t go wrong.
And, avocados happen to be one of those foods that keep you full that come with numerous health benefits like packing in a mega-dose of fiber, healthy fat, and important vitamins and minerals like magnesium.
So, go on and get your avocado fix. This savory fruit has so much to offer.
#10 Dark Leafy Greens
All hail the mighty greens. Dark leafy greens are always a great addition to any diet, and they can certainly add some bulk to any meal, leaving you nourished and feeling full. Try adding some greens like kale to a stir-fry, an omelet, or even a veggie muffin to add a superfood boost and keep you feeling full.