Do you want to minimize your daily calorie intake? Well, this blog examines 9foods that are incredibly filling and can help you in this regard.

What do you eat to maintain fullness? Numerous foods are great, but all have different fullness effects. Determining how full you want to feel depends on the type of food you take. For instance, you need foods with fewer calories from oatmeal or boiled potatoes for sensational fullness than in ice cream. Subsequently, filling foods are great for warding off hunger and helps take fewer foods in your next meal. Having foods that can manage your weight is incredible. Here are some of the common filling foods you can try.

What Makes a Food Filling?

The loss of appetite after eating and fullness in humans is explained by satiety. This effect is measured by the satiety index. In a study, meals were ranked depending on their hunger satisfaction ability. Those with a score of more than 100 indexes were considered extra filling. However, others that were below 100 had less filling ability. Therefore, consuming foods with higher scores can help control calories intake.

Characteristics of Filling Foods

Are you introducing filling foods in your diet for the first time? Here are the features that make them great for human consumption.

High In Protein

Protein in supplements is one of the most beneficial macronutrients in the body with the highest filling ability compared to other nutrients. Filling foods should be high in protein and changes numerous satiety hormone levels like glucagon-like peptides and ghrelin.

High In Fiber

If you want to feel full longer without eating repeatedly, consume filling foods. These meals are high in fibers and increase general digestion time to slow the stomach emptying process.

High In Volume

Some of the filling foods have a lot of air and water, which is recommendable to help promote satiety.

Low In Energy Density

Are you looking for foods with low calories to maintain body weight? Then filling foods are the right choice. They have high water density and a lot of fiber but low calories.

Boiled Potatoes

Boiled potatoes are very nutritious and healthy. Moreover, boiled, unpeeled potatoes are rich in minerals and vitamins (potassium and vitamin C). They contain no fat, hence vital for general health.


Eggs are rich in protein. Most essential nutrients like zeaxanthin and antioxidants lutein found in yolks are great for eye health. Their high score ability on the satiety index makes them the right filling food. Including eggs in your breakfast will limit you from eating much during the day.


Is it beneficial to take oatmeal (porridge) in the morning before any meal? Oatmeal is rich in fiber (beta-glucan) and generally low in fat.You are likely to remain full for longer hours when you take oatmeal than cereals.


Like eggs and milk, fish contains high proteins. Also, it contains omega-3 fatty acids. Studies show that the obesity of overweight people can remain full when they take foods rich in omega-3 fatty acids. Moreover, fish contains higher protein content with higherfulness effect than other protein sources.


Soups are incredibly great and more filling compared to most solid foods. Moreover, soups slow the rate of digestion, which enables one to stay longer without food. Despite their liquid form, they have prolonged fullness feelings.


Meats such as lean meat are rich in protein, which makes them the right filling foods. Moreover, meat is one of the highest protein-rich meals. Also, regular intake of meat allows you to regulate your general appetite. Meat also has a greater effect on hunger and appetite-related hormones compared to high-carb foods.

Greek Yogurt

Have you ever considered Greek yogurt? This drink is thicker and higher in protein compared to regular yogurt.  It is a greater option for a breakfast meal. Greek yogurt can also be taken as a snack in the afternoon to boost meal order.


Vegetables are the foods with the most nutritious content. They are rich in several minerals, compounds, and vitamins. They are low calories and high-volume meals. They have high water volume and fiber, which makes the bulk of your meals. Unlike other foods, vegetables take longer to digest, which makes them extremely satisfying.


Numerous legumes like peanuts, peas, beans, lentils, and groundnuts have high protein contents compared to other foods. This makes them extremely filling.

Final Thoughts

Filling foods have critical features like low energy density and high levels of protein or fiber. If you don’t want to consume a lot of calories, then consider these filling foods. Prioritize these meals and lose weight while enjoying a lower calorie intake.

Marie Salbuvik

Dietician MS, Lund University, Sweden Nutrition plays an important role in human life. Eating habits are one of the factors that affect our health. There is often a misconception among people that nutritionists force a very restrictive diet, but that is not true. In fact, I don't ban any products, but I point out dietary mistakes and help change them by giving tips and new recipes that I've tried myself. I advise my patients not to resist change and to be purposeful. Only with willpower and determination can a good result be achieved in any area of life, including changing eating habits. When I don't work, I love to go climbing. On a Friday evening, you are most likely to find me on my couch, cuddling with my dog and watching some Netflix.