Feel like you’re always hankering for your next meal? Constant hunger can sometimes signal an underlying health issue—like diabetes or poor sleep—but it’s more likely due to a naturally rapid metabolism, a high activity level, or simply feeling more in tune with your appetite cues. The good news? You don’t have to deprive yourself or constantly count calories to keep your hunger in check. There are plenty of foods that help curb hunger in a healthy, sustainable way. The key is choosing the right foods—those packed with fiber, protein, and healthy fats—to help you feel fuller for longer.
“If you’re struggling with constant hunger, aim to incorporate these three types of foods more frequently in your diet,” recommends Vanessa Imus M.S., R.D.N., owner of Integrated Nutrition for Weight Loss. Plus, sticking to a routine of eating every 3-4 hours can help prevent that ravenous feeling from sneaking up on you. “You can think of it as preventative eating, where you’re eating before you get overly hungry so that you can stay ahead of the hunger,” Imus suggests.
Ready to feel more satisfied without worrying about piling on extra calories? We’ve rounded up seven specific foods that help curb hunger while keeping your belly happy and energy steady.
- ABOUT OUR EXPERTS: Vanessa Imus M.S., R.D.N., registered dietitian and owner of Integrated Nutrition for Weight Loss. Heidi McIndoo, M.S., R.D.N., L.D.N. is a registered dietitian.
1. Eggs
According to Imus, protein-rich foods, like eggs, take longer to digest than foods that are high in carbs or fat, which means they keep you feeling full for longer. In fact, some studies suggest that protein may be more satiating compared to carbohydrates or fats, partly due to its slower digestion.
One of the best parts about eggs? They’re naturally low in calories—just 72 per large egg—so a breakfast scramble won’t blow your calorie budget.
To make your eggs even more filling, Imus recommends sautéing them in a healthy fat like olive oil or adding fiber-rich veggies like bell peppers and leafy greens.
If you’re not an egg fan, a high-quality protein powder can deliver similar hunger-curbing benefits, especially when paired with fiber-rich ingredients.
Read More: 5 Simple Ways to Squash Hunger Between Meals
2. Oatmeal
Egg prices got you rethinking your breakfast routine? Don’t worry—oatmeal is another hearty-hunger-taming breakfast staple that doesn’t break the bank. Not only is it affordable, but it’s also packed with fiber, which helps keep you feeling fuller for longer, notes Heidi McIndoo, M.S., R.D.N., L.D.N. You can also support your fiber intake with a fiber supplement if you’re not getting enough from food alone.
To potentially increase oatmeal’s satiety, she recommends swapping water for milk when cooking. “Using cow’s milk not only boosts protein and adds calcium, but it also creates a creamier, more satisfying texture,” McIndoo says. And for even more staying power, stir in a spoonful of your favorite nut butter, some fruit, and a handful of chopped nuts. “The result is a creamy, steamy meal full of fiber and protein,” she adds.
3. Pulses
Not sure what pulses are? Think beans, lentils, chickpeas and peas—essentially, the edible seeds of legume plants. These humble pantry staples pack a serious punch when it comes to keeping hunger at bay. Thanks to their impressive combo of fiber and protein, pulses add bulk to your meals and help slow digestion, which means steadier blood sugar levels and fewer hunger pangs, Imus says. One study found that meals containing beans appeared to be more satiating than those with pork and veal.
“Pulses are a great choice because they add volume to meals,” says Imus. Plus, they’re super-versatile! Try adding beans to a hearty soup, mashing chickpeas into a satisfying sandwich filling, or cooking lentils in broth with spices for a flavorful side dish.
If pulses cause you bloating, try adding a digestive enzyme to your meal.
4. Chia Pudding
Chia seeds expand in liquid—and since they’re loaded with fiber at 10 grams per ounce, you might feel like they expand in your stomach, too. McIndoo suggests trying them in a Greek yogurt pudding. One study, published in the journal Nutrition Research and Practice, found that people who ate a combination of chia seeds and yogurt reported feeling less hungry afterward compared to those who ate yogurt alone. “Simply stir a tablespoon or two of chia seeds into a half cup of Greek yogurt and let it sit for an hour or two or overnight,” she says.
Read More: 13 Possible Reasons Why You’re Hungry ALL the Time
5. Cottage Cheese
Back in the 1980s, cottage cheese was a go-to for anyone looking to shed a few pounds. Sure, the diet culture mentality and leg-warmer fashion might be outdated, but when it comes to cottage cheese’s spot on a filling plate, those jazzercizers were onto something.
Cottage cheese is a protein powerhouse—just half a cup delivers an impressive 23.5 grams of high-quality protein, supporting feelings of fullness and satisfaction long after you’ve finished eating, McIndoo says. Plus, pairing it with fiber-rich ingredients makes it even more effective at curbing hunger.
“Cottage cheese with your favorite fruit stirred in makes a delicious fiber- and protein-full light meal or snack,” says McIndoo.
6. Avocado
If there’s one food that knows how to keep hunger at bay while making everything taste better, it’s avocado. Packed with monounsaturated fats, this creamy superfood not only supports heart health and lowers cholesterol but also keeps you feeling satisfied without packing on pounds. Despite their calorie density, studies suggest that incorporating avocados into a balanced diet may not lead to weight gain. In fact, they’re an ideal choice for anyone trying to manage hunger while staying fit and healthy. “Healthy fats such as avocado are excellent choices when you’re constantly feeling hungry,” says Imus. “They’re calorie-dense and take longer to digest, keeping you fuller for longer while supporting overall health and hormone regulation.”
Whether you’re adding slices to a salad, spreading it on whole-grain toast, or blending it into a smoothie, avocados are a delicious way to keep cravings in check while nourishing your body.
Read More:Balance Your Hormones Naturally With These Supplements
7. Lean Meats
Don’t let the word “lean” fool you—meats like lean turkey and chicken breast are powerhouse options when it comes to keeping hunger in check. Thanks to their high protein content, they deliver serious staying power. For example, just four ounces of turkey breast packs nearly 27 grams of protein—more than half of your daily recommended intake.
“High-protein lean meats are great for keeping you full because they trigger the release of hormones like peptide YY and cholecystokinin,” explains Imus. “These hormones send messages to your brain, signaling that you’re full and it’s time to stop eating.” That means protein not only physically fills you up but also helps your brain recognize when you’ve had enough.
When hunger strikes, lean cuts of turkey, chicken, beef or pork are excellent go-tos. Whether you’re grilling, roasting or tossing them into a salad, these protein-rich options help you stay satisfied without feeling weighed down. Plus, they’re versatile enough to fit into just about any meal plan.
Bottom Line
When it comes to managing your appetite, choosing the right foods that curb hunger—like those packed with protein, fiber, and healthy fats—can make all the difference in staying satisfied, energized, and on track with your wellness goals.