don’t just contain healthy fats to help keep your cholesterol low — they are also good sources of appetite-killing fiber, which digests slowly so it stays in your stomach much longer than other carbohydrates. A 1/4 cup of almonds, for example, contains four grams of fiber.
Stay fuller longer with a bowl of oatmeal; half a cup of rolled oats contains five grams of fiber. oatmeal can help increase your body’s levels of the appetite-regulating hormone cholecystokinin.
An apple makes an ideal morning or afternoon snack; the fruit is a great source of fiber to keep you feeling full, and its high water content helps fill your belly as well. Apples also contain pectin, which can help prevent blood sugar spikes that spur hunger.
Studies have shown that spicy food can help keep you fuller longer as well as increase metabolism.
The smell of mint is not only calming but is also an effective appetite suppressant. Try burning a mint-flavored candle or drinking mint tea if you are trying to cut back on oversnacking.
Avocados are full of healthy monounsaturated fats, which help keep you full. Add half an avocado to a slice of toast for a breakfast that’ll keep you full until lunch.
A 1/2 cup of edamame is only 95 calories but contains over eight grams of protein, making the baby soy beans a good snacking choice.
8. Leafy greens
High water content and fiber also help leafy vegetables fill your stomach.
Another great source of appetite-suppressing omega-3s, one tablespoon of flaxseeds contains 2.3 grams of omega-3s, not to mention three grams of stomach-filling fiber.
Another protein-packed food are eggs, which studies have shown can help you control your appetite for up to 36 hours.
Besides being a good source of lean protein, salmon is a good source of omega-3s. omega-3s can help increase satiety, and further research suggests that eating omega-3s may help reduce food reward cues.