Foods that help with satiety. - Group Talk - Week Commencing 18th August 2025.
- friendsonajourney2
- 3 days ago
- 3 min read
One of life's greatest joys is eating, enjoying the flavours, tastes, textures and the feeling of fullness the food we eat offers us. The ability to recognise what makes you full can support you to make healthier food choices, master portion sizes, and in turn enhance your overall well-being.
Satiety is the satisfied feeling of being full after eating; the feeling of fullness is influenced by our hormones in particular.
Leptin is released by fat cells, which helps to curb appetite by informing the brain that you have adequate energy stores.
Ghrelin: The stomach produces ghrelin, also referred to as the hunger hormone, which stimulates appetite and signals when to eat.
Cholecystokinin (CCK) is released as food passes through the small intestine, helps reduce appetite and encourages feelings of fullness.
Peptide YY (PYY): the gut secretes this hormone after meals, which aids in reducing appetite.
Your appetite and total food intake are impacted by these hormone interactions with the brain. For hunger and satiety to be effectively regulated, these hormones must be in balance.
Our digestive system impacts our satiety; in addition to breaking down food, the digestive process is essential for indicating satiety. Your level of satisfaction after a meal depends on a number of digestive processes.
Meals heavy in water and fibre, such as fruit and vegetables, occupy more space in your stomach, which increases the feeling of fullness. The composition of micronutrients is important for satiety; meals heavy in healthy fats and protein tend to make you feel fuller longer than diets high in refined carbohydrates.
Foods high in protein take longer to digest, postponing the onset of craving more food. Protein also increases levels of the satiety hormones and reduces levels of hunger hormones.
White fish
Beef
Eggs
Cheese
Lentils/Legumes
Baked Beans
Yogurt
Chicken/Turkey
Another essential element for encouraging fullness is fibre. Foods high in fibre can slow down digestion and increase feelings of fullness. Fruit, vegetables, wholegrains and legumes are examples of foods high in fibre that give meals body without substantially raising caloric consumption. Some soluble fibres (oats, beans...) form a gel-like substance in the stomach, which slows down digestion and increases feelings of fullness.
Additionally, healthy fats can help promote fullness because fats take longer to digest than carbs; they help you feel less hungry and maintain your energy levels. Fat can improve food's flavour and texture, making meals more pleasurable and filling. Be ware of portion sizes and use healthy sources when adding fats to your meals.
Avocados
Nuts
Seeds
Olive oil
Although biological causes are important, hunger and fullness are also greatly influenced by psychological and social influences. Emotions, habits, and the environment in which meals are consumed can all have an impact on eating, which is not solely a physiological function.
It's important that we balance fullness with pleasure. It's critical to keep in mind that feeling full is not exclusively influenced by the amount of food ingested. Satisfaction is also influenced by how good and enjoyable the food is. Choosing foods that are nutritiously rich and full of flavour with a variety of textures can intensify the pleasure of the food we eat, making it more fulfilling.
Building a positive relationship with food requires knowing what makes you feel full. There are a number of factors that affect satiety, including hormonal balance and selecting satiating foods. Practicing mindful eating and being conscious of social influences.
Through mindful eating you can efficiently manage your hunger and enhance satisfaction by purposefully including foods that are high in protein, fibre, and healthy fats in your meals. Keep in mind that eating is about more than just staying alive; it's also about having fun. In order to create a better and happier lifestyle, embrace the process of learning what makes you feel full while taking care of your body and mind.
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