1. Oats
Oats are rich in soluble fiber, which absorbs water and slows digestion, keeping you full until your next meal. A warm bowl of oatmeal or overnight oats is a great breakfast option.
2. Greek Yogurt
Packed with protein, Greek yogurt is a filling snack that also supports healthy digestion when made with live probiotics. Pair it with fruit or nuts for extra flavor and nutrition.
3. Eggs
Eggs are high in protein and contain essential nutrients. Studies suggest that starting your day with eggs can help reduce hunger later in the day.
4. Avocados
Avocados are rich in healthy fats and fiber, both of which help you feel satisfied. Adding a few slices to salads, sandwiches, or toast can make meals more filling.
5. Chia Seeds
When soaked, chia seeds form a gel-like texture that expands in your stomach, helping to curb hunger. They work well in smoothies, puddings, or sprinkled on yogurt.
6. Legumes
Beans, lentils, and chickpeas are high in both protein and fiber, making them excellent for appetite control. They can be added to soups, stews, or salads.
7. Nuts
A small handful of almonds, walnuts, or pistachios can provide lasting energy thanks to their mix of healthy fats, protein, and fiber.
