Many of us have a strained relationship with snacking, either because we associate snacks with less healthy food and avoid munching between meals, or because we try to snack healthfully but wind up (what feels like) hungry again 10 minutes later.
It turns out, however, that we should exert greater effort to fine-tune this specific relationship. According to experts, snacks are a vital component of a balanced eating pattern.
“Think of them as minor bridges between meals to stave off hunger before mealtime. Sandra Gultry, RDN, registered dietitian. Snacks should contain enough calorie-dense nutrients to sustain a person for an average of one to two hours.
How then can we ensure that our nutritious (i.e., fruit- and vegetable-based) snacks are actually satisfying? Consuming at least two food groups is essential for preparing satiating munchies. Avoid consuming cheese, fruit, raw vegetables, or a handful of nuts by yourself. This may only buy you thirty minutes before you’re hungry again.”
All fruits and vegetables are nutrient dense and contain a high water content, which promotes satiety. These foods are low in calories on their own, so combining them with another food group—such as protein or fat—increases the number of calories, resulting in a prolonged feeling of fullness.
To start snacking like a pro, here are 12 fruits and vegetables that dietitians believe are the most filling, as well as what to couple them with to keep you satisfied until your next meal (for real this time):
1. Pears
Approximately 4 grams of fiber can be found in a medium-sized pear. According to registered dietitian Maya Feller, RD, more than half of this is viscous fiber, a subset of soluble fiber that, when mixed with water, creates a thick gel. “The high water content of the fruit, combined with the viscous fiber, allows for a greater volume of space to be occupied in the stomach, resulting in enhanced satiety.”
Pair it with 12 ounces of pistachios, recommends Gultry, a potent nut that is rich in plant-based protein, heart-healthy fats, and fiber to keep you full until your next meal (learn more about why pistachios are so healthy).
2. Apples
According to Nutritionists, These 12 Fruits and Vegetables are The Most Filling
80% of the fiber in apples is a soluble fiber called pectin. Apples are an excellent source of fiber. Pectin is a viscous fiber that transforms into a gel-like substance when ingested. In addition to being composed of 85 percent water, apples are crunchy, which slows down the consuming process and makes it more satisfying.
Combine your apple with a sprinkling of almonds or almond butter: “The combination of the fiber and carbs in the apple with the healthy fats and protein in the nuts will help you feel full.
3. Blackberries
A cup of blackberries contains approximately 8 grams of fiber per serving and is lower in sugar than the majority of fruits, with 7 grams per cup. This high-fiber, a low-sugar combination not only keeps you full longer, but also regulates your blood sugar. The more balanced your blood sugar, the more satiated you’ll feel after a meal (and the less likely you are to experience ravenous cravings).
Combine them with a portion of basic Greek yogurt: Studies indicate that snacking on protein-rich yogurt can enhance appetite control, and satiety, and may even prevent overeating at the following meal.
4. Oranges
“Oranges are remarkably filling due to the viscous gel-forming fibers—pectin, hemicellulose, lignin, and cellulose—that make up the majority of this fruit’s fiber. Oranges’ high water content contributes to the mechanism in our digestive system that causes us to feel satiated for longer.
To increase your intake of beneficial fats and protein, pair an orange with a hard-boiled egg. According to registered dietitian Gillean Barkyoumb, RDN, consuming protein can help reduce levels of the appetite hormone ghrelin and increase levels of the satiety hormone peptide YY.
5. Bananas
If you are searching for a portable, high-fiber refreshment, a banana is the best option. “A typical medium banana contains approximately 3 grams of fiber, “The key is to select an unripe banana, which contains a substantial quantity of resistant starch (fiber).” These carbohydrates serve as prebiotics, which is extremely advantageous for the digestive tract.
Combine it with almond or sunflower seed butter. Like fiber, the fats in nut or seed butter move slowly through the digestive tract and require more energy to metabolize than carbohydrates, so you’ll feel fuller for a longer period of time.
6. Carrots
Carrots contain approximately 4 grams of fiber per serving (1/2 cup) and only 50 calories per serving. Additionally, they are sweet without having a high sugar content, and their crunchiness slows down the eating process and increases feelings of satisfaction, particularly if you’re a chip addict.
Combine them with 1-2 ounces of hummus for additional complex carbs (from the legumes), heart-healthy fats (from the sesame seeds and olive oil), and plant-based protein to stave off hunger.
7. Avocados
Avocados are one of the most filling fruits due to their high content of healthy monounsaturated fats and fiber (approximately 7 grams per half, or approximately a quarter of the average person’s daily fiber requirements).
Combine half avocado with toast made from 100 percent whole grains. Toast’s slow-burning carbohydrates contribute to a balanced, nutrient-rich snack containing healthful fats, protein, and complex carbohydrates.
8. Celery
Okay, celery definitely isn’t the most popular snack on the block, but it’s packed with nutrients (including potassium, calcium, and vitamin A), and its fiber and water content can help you feel full while consuming almost no calories. Celery has a distinct crunch, which aids in prolonging the eating experience and promotes a sensation of satiety and fullness.
Pair 1 cup of celery with 1-2 tablespoons of natural peanut butter, suggests Gultry: “Peanut butter provides additional carbohydrates, as well as heart-healthy unsaturated fats and plant-based protein, completing the macronutrient profile.” (And if you’re contemplating consuming celery, read what science has to say.
9. Brussels Sprouts
Do not be misled by their size: One cup of Brussels sprouts contains 6 grams of fiber, of which 2/3 is soluble. “They contain 4 grams of protein per cup and contain 89% water,” she adds.
Pair them with olive oil for a dose of healthy fats: “Brussels sprouts can be more filling and nourishing when prepared with olive oil, as the nutrients become more bioavailable, and cumin is recommended for roasting them.”
10. Artichokes
Artichokes are an exceptional source of fiber, with approximately 7 grams per medium-sized head. Additionally, artichoke fiber is unique in that it is inulin. Inulin is prebiotic that promotes the health of our gut flora.” A healthy gut may be linked to enhanced hormone regulation, including our hunger and fullness cues.
Combining a cooked artichoke with a yogurt-based dipping sauce will complete the fiber-protein-fats trifecta required to maximize your refreshment break.
11. Broccoli
This cruciferous vegetable can be quite substantial; one cup of broccoli contains about 4 grams of fiber. Broccoli contains about 4 grams of protein per serving and is one of the vegetables with the highest protein content, which contributes to its exceptional satiety.
It goes well with, you guessed it, cheese fondue. The cheese contributes additional protein and a small amount of fat to round out the macronutrients, resulting in a satiating and substantial snack.
12. Zucchini
Zucchinis are an excellent (and versatile) vegetable that is high in fiber and helps us feel satisfied. Approximately 4 grams of protein and 3 grams of both soluble and insoluble fiber are present.
Combine it with a protein smoothie. Blending zucchini into a protein smoothie will give it the same creaminess and added bulk that bananas do to keep you satisfied, but with fewer calories. (It also won’t overpower the flavor of the smoothie like bananas can, but you’ll still need to add fruit to saturate it with natural sugar.)
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