10 Diet Foods That Make You Feel Full

By MaryAnn DePietro, CRT. May 7th 2016

One of the biggest challenges when you are trying to diet is to avoid feeling hungry. Some diet foods can be less than fulfilling and leave you listening to a rumbling stomach. Problems with hunger can lead to nibbling all day to try to feel full. Before you know it, you have consumed way too many calories and your diet takes a hit.

The good news is there are several diet foods that can leave you feeling full. The key is to eat low energy density foods. According to the Mayo Clinic, low energy dense foods include those in which there is a low amount of calories in a large portion. In addition, eating foods high in fiber or protein can curb your hunger. Consider some of the diet foods listed below, which can leave you feeling full.


Oatmeal is one of the best low density foods to help you stay full longer. A serving of oatmeal is high in both types of fiber including soluble and insoluble fiber. Foods high in fiber, such as oatmeal, are a smart choice because they take longer to digest and stick with you. Oatmeal is also relatively low in calories. A half cup serving is about 150 calories with very little fat and zero cholesterol. To learn more about oatmeal, see 10 Awesome Health Benefits Of Oatmeal.

Canned Tuna

If you are looking for a quick lunch or snack that won’t leave you feeling hungry a short time later, canned tuna is an excellent choice. It contains a high amount of protein and is low in carbohydrates. Keep it healthy by skipping the added mayonnaise and instead add a little pepper and lemon juice.

Sweet Potatoes

Sweet potatoes are often recommended by nutritionists for people who are trying to eat healthy and lose weight. Lower in calories than white potatoes, sweet potatoes are the better choice for a few reasons. In addition to being high in water and fiber, sweet potatoes are a good source of carotenoids, which keep blood sugar levels steady. When your blood sugar levels remain steady, you’re less likely to feel hungry and over eat.


A grapefruit has long been considered a diet food and with good reason. An entire grapefruit only contains about 80 calories. It is considered a low energy density food because it is largely made up of water, which fills you up. In addition to its water content, grapefruit has a moderate amount of fiber. For more fun facts on grapefruits, be sure to read our article on the Health Benefits Of Grapefruit.

Egg Whites

Egg whites contain a lot of protein with few calories. One egg white has only about 15 calories and about 7 grams of protein. Protein helps curb your appetite and keep your blood sugar levels steady. Because each egg white is so low in calories, you can eat a large portion, which helps you feel full.


Although they are not low in calories, almonds are often considered a good diet food. Almonds keep your hunger in check because they contain fiber, protein and healthy fats. In addition to adding a few almonds to a salad or yogurt, they make an easy, quick snack. A handful is all you need to starve off your hunger.

Low-Fat Greek Yogurt

Low-fat Greek yogurt is not only a good source of calcium, but it can fill you up and keep you feeling full longer than regular yogurt. It has double the protein of regular yogurt, which keeps you from feeling hungry. It’s also lower in carbohydrates, which may steady your blood sugar levels. If the debate over the better yogurt has you stumped, check out our article on The Difference Between Greek Yogurt And Regular Yogurt.


Apples are a great source of soluble and insoluble fiber and are also high in water. This combination of fiber and water makes apples one of the best choices to keep you from feeling hungry. The fiber makes apples slow to digest, so you feel full longer. In addition, apples take a while to eat, which helps send the message to your brain you are full.


Chickpeas keep the hunger pangs at bay for several reasons. They are a good source of fiber, which fills you up without eating a large portion. In addition, legumes such as chickpeas result in a release of the hormone cholecystokinin, which sends the signal to your brain you’re full and suppresses your appetite. Chickpeas can be made into hummus, tossed in a salad or roasted and eaten as a snack.


Popcorn sometimes gets a bad rap, but it can be a great choice for those watching their diet. While popcorn slathered with butter, is not a good idea, air popped popcorn is full of fiber and is a low calorie way to snack. Because of the fiber, popcorn will keep you feeling fuller longer than other snacks, such as chips and pretzels. For more information about these crunchy treat, see Is Popcorn A Healthy Snack?

Fighting off hunger pangs can be one of the most difficult aspects of sticking with a diet. Understanding which foods can keep you feeling full will help you stick to your healthy eating plan. Filling up on low calorie diet foods, packed with fiber, protein or water will keep you feeling full and help you reach your weight loss goals.


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