Sometimes, you’re just hungry. Your budget is near its limit, but your tummy is rumbling and there's no two ways about it - you need food! But what if you planned your meals around foods that keep you full? We've put together a list of the most filling foods to reduce hunger, so you feel satisfied and energised throughout the day.
Filling meals and snacks will also help you stay on track with your healthy eating plan. Here are 6 science-backed picks to add more staying power to your meals and snacks.
Oats are rich in soluble fibre, a type of fibre that becomes gel-like when combined with liquid, says Wendy Bazilian, registered dietitian. Oats are thought to impact appetite-reducing hormones, which makes it more likely you’ll eat less. They also leave your stomach at a slower rate than simple carbs such as those found in desserts, for example.
There’s one important caveat: because soluble fibre needs liquid to thicken up, oats seem to be the most filling when they’re cooked in water or milk to make porridge. “A muffin or breakfast bar made with oats probably won’t have the same level of effect, since they don’t have as much water” Bazilian says.
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