Optimizing Satiety: How to Curb Hunger with the Most Satisfying Foods

How often do you find yourself feeling hungry soon after eating a meal or snack?

Your answer to that question depends on numerous factors that impact the psycho-biological state of satiety. Satiety, in its most common explanation, is the feeling of fullness you experience after eating or between meals and snacks.¹ But it goes much deeper than that. Satiety is a key component of the whole appetite control system and is impacted by factors such as the type of nutrients you consume, the form they come in, and how they are paired with each other, along with internal elements related to hormones, genetics, and more.² So much more that we could write an entire book on the topic, but for the sake of word count (and your sanity) we’re going to keep it pretty simple. What you need to know is that satiety is a crucial process that, when effective, keeps you feeling satiated (or satisfied) until your next meal and can help prevent energy overconsumption.²

Understanding Satiety

Let’s start from the beginning of the appetite control cycle, shall we? Hunger is that oh-so-familiar state that signals it’s time to initiate the eating process.³ When your stomach is empty, the hormone ghrelin, aptly nick-named the “hunger hormone,” signals to your brain that you are hungry.⁴ Ghrelin works alongside other indicators such as electrical signals from the vagus nerve, which runs from your large intestine to your brain, and metabolic cues such as low blood sugar to make you aware of your hunger state and encourage you to consume nutrients.³ Satiation is the process that is initiated once you begin eating or drinking. The previously mentioned signals shift during this phase of the cycle to indicate to your brain that your stomach is filling up.^3,5 Leptin, a hormone produced by fat cells, communicates to your brain when you have enough energy stored and are approaching fullness, so satiation leads to meal termination.^4,5 Which brings us to the star of today’s show, satiety.

As we touched on before, the state of satiety signals “fullness” and inhibits further food consumption. It is often measured by a scale called the Satiety Index, which was developed by a researcher named Susanna Holt in a 1995 study. The study evaluated and ranked 38 foods on their ability to satisfy hunger.¹⁴ Foods that received a score of 100 or above were considered to be more effective in achieving satiety than those that scored under 100, and some of the highest rankers on the index are rather surprising. But you’ll have to keep reading to satiate your curiosity about which foods top that list—see what we did there?

Satiety is responsible for that gratifying sense you may notice when you are feeling full after eating and are no longer yearning for food. In our opinion, it’s one of the most rewarding physiological feelings we, as humans, can experience (though, as foodie folk, we admit we may be a tad biased). Satiety is controlled by internal factors like gut peptide hormones such as glucagon-like peptide 1 (GLP‑1), peptide tyrosine tyrosine (PYY), and cholecystokinin (CCK), to name a few.³ It is also largely impacted by the types of foods consumed and their nutrient composition.⁵

What nutrients promote satiety?

The most filling foods, or those that promote satiety, tend to consist of certain nutrients, most notably protein, fiber, and water. Here’s why:

Protein: Research suggests that protein is the most satiating macronutrient, in part because of its impact on the satiety hormones.⁵ Studies show that meals high in protein reduce ghrelin (remember, that’s the “hunger hormone”) and increase PYY and GLP‑1.⁶ And higher biological value proteins tend to be more satiating than lower-quality proteins.⁶ Some examples of high-value proteins include fungi-based Fy Protein™, soy protein, and egg.¹¹

Fiber: Beta-glucan (β‑glucan) is one type of soluble fiber that has been shown to increase satiety.⁷ Without getting too technical, the idea is that viscous dietary fiber like β‑glucan interferes with digestion and absorption of nutrients.⁷ That may sound like a negative, but slowing down those processes in such a way actually enhances satiety.⁷ Fiber also increases the volume of food, which promotes satiety by slowing gastric (or stomach) emptying.⁷

Water: Speaking of increasing food volume, water has been shown to promote satiety by doing just that. When the water content of a food increases, the volume of the food increases, and the energy density decreases.⁸ Evidence indicates that consuming low-energy-density foods generally results in higher satiety and lower calorie intake.⁹

High Satiety Foods

With the previously mentioned nutrients in mind, let’s walk through some examples of foods that may have high satiety value.

Soups

Foods that may suppress appetite by promoting satiety include those that are made from ingredients with high water and fiber content, like non-starchy vegetables. Think: soups. We know what you are wondering, “Will eating soup really keep me feeling full?” Some research suggests the answer to that question is “yes!”^10,12 In fact, one study found that soup was more satiating than another meal consisting of the same ingredients served in solid form.¹⁰ So if your tummy tends to start growling not long after eating, you might want to try slurpin’ some soup! That is not to say that all liquids contribute to satiety and appetite suppression. In general, fluids have lower satiety value than solid foods.¹⁰

Fungi-Based Foods

We mentioned before that foods that keep you full tend to contain high-quality protein and certain types of dietary fiber. Well, many fungi-based foods fit that bill to a T! In fact, some research shows that mushrooms (reminder: all mushrooms are fungi but not all fungi are mushrooms) may be even more satiating than animal meat.¹³ Mycelial fungi, like our highly versatile nutritional fungi protein, Fy, is a complete vegan protein, low in total fat, and a good source of fiber, including that satiety-promoting β‑glucan.²² So if you find your hunger is hard to satisfy and you haven’t tried swapping your breakfast pork patty for a fungi-based alternative, now might be the time!

Whole Foods

Whole or minimally processed foods have also been shown to impact satiety. According to the Satiety Index, some of the most satiating foods include oats, fruits, and boiled potatoes.¹⁴ Other filling foods worth mentioning are quinoa, legumes, and nuts. And, get this: the form the individual ingredient comes in can also play a role in appetite regulation. For example, whole almonds have been shown to be more satiating than almond butter.¹⁶

On the other end of the spectrum, ultra-processed foods have been negatively associated with satiety.¹⁷ It is important to remember that just because a food may feel satisfying to eat (is there anything more gratifying than noshing on some greasy french fries?), it doesn’t mean that food is actually going to keep you feeling full.

Practical Tips for Optimizing Satiety

Now that we’ve discussed the nitty gritty details behind the foods that keep you full, let’s talk through some practical tips for how to curb your hunger.

Balanced Meals

One of the best ways to work the aforementioned satiety-promoting nutrients into your daily diet is by eating balanced meals. This means ensuring each meal (and ideally snacks too!) consists of a combination of high-quality protein, fiber-rich complex carbohydrates, and healthy fats. Even though fat is the macronutrient least associated with satiety, it still plays an important role in your overall health. Plus, some research suggests healthy fats like the long chain omega‑3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) may improve satiety in certain populations.²¹

Mindful Eating

Slowing down and being more present during mealtimes may be another hunger-curbing approach worth exploring. Some experts believe that implementing a mindful eating practice can help people distinguish between physical and emotional hunger.¹⁸ Slowing down while you eat can also encourage you to chew your food thoroughly, which has physiological impacts that affect your sense of fullness. Chewing stimulates the secretion of gastric acid and saliva, which increase stomach distention and help you feel full.¹³

Meal Timing

It’s not only what you eat, but when you eat it. Waiting to eat until later in the day may negatively impact satiety. Evidence shows that people who delay eating may end up consuming higher-density meals in faster succession than those who begin eating earlier in the day.^19,20 And mapping out when you eat certain foods can also impact satiety. For example, eating a salad or soup before a more energy-dense meal like pasta may help you feel full longer.¹⁵

The Takeaway

Satiety is never a one-size-fits-all story, and the factors described here are just a few pieces of the whole hunger control puzzle. But the next time you find yourself feeling hungry soon after eating, think back to what foods you ate, the form and combination they came in, and the timing of which you ate them. Chances are, you’ll discover that your food choices and eating habits can make all the difference in helping you feel satiated.