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Five Ways to Feel Fuller Longer

Toni Ann Disantis



Do you want to feel fuller longer? Certain nutrients and foods may help curb your appetite and make you feel fuller longer. Here are 5 ways to feel full without overeating. 


  • Add protein (such as low-fat cheese) to breakfast.  And a high-protein snack containing soy can lead to appetite control and less evening snacking.

Whole Grains and Fiber

  • Substituting whole grain flours for refined wheat flours will help lessen feelings of hunger, make you feel full and quench a desire to eat more.
  • Oats increased appetite-control hormones up to 4 hours after a meal, but rice-based foods did not.


  • Eggs are one of the densest proteins in the no-meat category. 
  • Eating one egg with breakfast will help to reduce hunger between meals times.


  • The healthy fats in almonds decrease hunger and improve dietary vitamin E intake.
  • People who ate 1.5 oz. of dry-roasted, lightly salted almonds every day helped curb their hunger without increasing body weight.


  • Parts of the legume family, pulses include dried peas, edible beans, lentils, and chickpeas.  They are high in protein and low in fat, and are proven to contribute to a feeling of fullness.