What Are The Foods To Eat If You Are Always Hungry? Here Is What You Should Know

To combat hunger, choose foods high in protein and fiber. Both suppress hunger and boost meal satisfaction.

Legumes, which contain healthy carbs, fiber, and protein, are among the best foods to eat if you are constantly hungry. Another strategy is to combine high protein and fiber foods, such as yogurt with berries and nuts.

Eat Lean Proteins

When you’re hungry between meals, it’s usually due to a lack of protein. Including protein in each meal will help you avoid feeling hungry later in the day. Eating more protein-dense, lower-calorie-dense foods instead of more fat-dense foods keeps you feeling fuller and satisfied for longer, and lessens your urge to eat more later in the day. 1

Protein also takes longer to digest since it requires your body to work harder to break it down. Always keep some protein-rich snacks on hand—bonus points if they’re also shelf-stable, allowing you to keep them in your purse, car, and/or office drawer. Protein has been shown in studies to make people feel fuller than other nutrients. 2

• • Fish is a good source of protein (and healthy fats), but it can be difficult to cook and is not portable. However, tuna in cans and pouches makes eating fish more convenient. StarKist makes pre-seasoned and perfectly portioned ready-to-eat pouches. Toss tuna or salmon from a can or pouch into a salad, sandwich, or whole-grain pasta dish.
  • Chicken breast, lean ground turkey, and lean ground beef can serve as the base for dozens of different meals. Cook up several batches without seasoning early in the week and your lunches and dinners for the week are halfway done.
  • Jerky is a great go-to emergency snack. It’s delicious, full of protein, and available in tons of flavors and varieties, including jerky made from turkey and chicken. You can even find soy-based vegan jerky.
  • Greek yogurt also makes an excellent high-protein snack.
  • Eggs can be boiled up ahead of time for a quick snack. Or mix them up into an omelet with veggies for a healthy, filling start to your day.
• Legumes Plant proteins, such as black beans, chickpeas, and edamame, are a nutrient-dense source of energy. They can be roasted for snacking or added to soups or salads.

Eat High-Fiber Foods

Fiber is an indigestible component of plant foods that adds bulk to meals, filling you up and slowing digestion for long-lasting feelings of fullness. Fiber is satiating and has been linked to weight loss. 3

• Berries are an excellent natural source of fiber. 1 cup of raspberries or blackberries has roughly 64 calories and 8 grams of dietary fiber. 4 Top fat-free Greek yogurt with berries for a protein- and fiber-rich mini-meal.
• Passion fruit is low in calories and high in vitamin C, and is one of the highest fiber fruits, containing 24 grams per cup.5
• Pears are excellent eaten out of hand, on top of yogurt, or in a salad. One medium pear provides 6 grams of fiber.6
• Avocados are known to be a good source of healthy polyunsaturated fats, but they’re also high in fiber, containing 5 grams per half fruit. Avocados also contain pantothenic acid, folate, vitamin K, and copper.7
• Chickpeas or garbanzo beans contain 6 grams of fiber in a cup (cooked). They are also a good source of filling protein, as well as iron, potassium, and magnesium. Try them in hummus, salads, or soups.
• Broccoli is high in fiber at 2.4 grams per cup. With only 6 grams of carbohydrates, a third of broccoli’s carbs come from filling fiber.
• Popcorn is a healthy snack, especially when air-popped at home. It contains 3.6 grams of fiber per cup with 18.6 grams of carbs and 3 grams of protein.8

Eat Complex Carbs

Including meals strong in fiber and protein, while avoiding those heavy in simple carbs (and sugars), such as refined grains, will help you feel full. While quick-energy, starchy foods may be what you prefer when you’re really hungry, they won’t keep you satisfied for long.

Rounding out meals with low-calorie, high-volume vegetables like spaghetti squash is a great way to fill up.

9 Because high-volume foods take up more space in your stomach, they are more satiating.

Complex carbs, such as healthy grains, legumes, and green vegetables, are slow burners that provide your body with the sustained energy it requires. 10 Many of the foods listed above, such as fruits, vegetables, legumes, and grains, include complex carbohydrates as well as protein and fiber.

• Old-fashioned oats are a favorite source of whole grains. You can even make oatmeal while you sleep.
• Spaghetti squash and zucchini can easily be turned into a base for pasta dishes. They are also perfect for sauteing or roasting. Zucchini is excellent on the grill in a kabob as well.
• Sweet potatoes are a naturally sweet and delicious source of complex carbs with 26 grams per medium 130-gram potato.11 They are also high in vitamin A and potassium.
• Whole-grain crackers, pasta, and bread are convenient sources of complex carbohydrates that offer more nutrition than their white, refined counterparts.