Eat More Soluble Fiber

Fiber-rich foods might help you feel full in general. Soluble fiber-rich foods, such as oatmeal, pears, and beans, are particularly satisfying. This is because soluble fiber contains more water, giving it additional volume. Soluble fiber forms a thick gel in the digestive tract, which aids digestion and keeps hunger at bay.

Researchers have discovered that adding soluble-fiber-rich flax or chia seeds to meals boosts feelings of satiety. In one similar study, the same scientists found that eating chia seeds for six months lowered the hunger hormone ghrelin compared to the baseline levels. Add chia or ground flaxseeds to smoothies, yogurt and cereal; top whole-grain oatmeal, buckwheat or millet breakfast bowls with diced apple or pear; add beans to soups, salads and entrées; eat more squash (both winter and summer squashes are high in soluble fiber) or nack on fruit are some simple ways to boost your soluble fiber intake.