This is because foods affect fullness differently.
For example, you need fewer calories to feel full from boiled potatoes or oatmeal than from ice cream or a croissant (1).
Foods that are filling can ward off hunger and help you eat less at the next meal (2).
For this reason, these types of foods should help you lose weight in the long run.
This article lists 15 incredibly filling foods.
But first, let’s look at the reasons why some foods are more filling than others.
What Makes a Food Filling?
Satiety is a term used to explain the feeling of fullness and loss of appetite that happens after eating.
A scale called the satiety index measures this effect. It was developed in 1995, in a study that tested 240-calorie servings of 38 different foods (1).
The foods were ranked according to their ability to satisfy hunger. Foods that scored higher than 100 were considered more filling, while foods that scored under 100 were considered less filling.
What this means is that eating foods that score higher on the satiety index can help you eat fewer calories overall.
Filling foods tend to have the following characteristics:
High in protein: Studies show that protein is the most filling macronutrient. It changes the levels of several satiety hormones, including ghrelin and GLP-1 (3,4, 5, 8, 11).
High in fiber: Fiber provides bulk and helps you feel full for longer. Fiber may slow down the emptying of the stomach and increase digestion time (3, 6, 7).
High in volume: Some foods contain a lot of water or air. This may help with satiety as well (9,12).
Low in energy density: This means that a food is low in calories for its weight. Foods with a low energy density are very filling. They typically contain a lot of water and fiber, but are low in fat (3, 6, 9, 10).
Whole, unprocessed foods are also generally more filling than processed foods.
Check out this article for the list of foods!