Eating meals and snacks that lack sufficient amounts of certain nutrients like protein and fibre can sometimes leave you feeling hungry soon after, leading to those focus-interrupting mid-morning or mid-afternoon energy slumps.
“People often focus on calories, and believe that all foods with the same calories will keep them equally satisfied, but that’s far from the truth,” observes registered dietitian Kyra Collins. “Foods that keep us fuller for longer tend to contain more protein and fibre and require more chewing, a factor that helps trigger fullness hormones, increasing sensory and psychological satisfaction and stabilising energy levels. Foods that are lower in these nutrients are often digested quickly and feel much less satisfying, meaning you tend to reach for something else not long after.”
Fibre appears to play an important role in satiety, adds nutritionist Rhiannon Lambert, author of The Fibre Formula. “As it helps slow gastric emptying and supports a steadier release of energy, yet around 96 per cent of adults in the UK are not meeting the recommended fibre intake. Increasing fibre-rich foods such as beans, lentils, wholegrains, nuts, seeds and vegetables can support not only gut health, but also fullness, energy and overall dietary balance.”
Instead of thinking about avoiding certain foods, “Ask, ‘What can I add?’” Collins suggests. “Does it have the two s’s?’ Is it satisfying and satiating? If a meal or snack isn’t enjoyable (satisfying), then you will go looking for that enjoyment shortly after eating and likewise, if it isn’t filling (satiating), you will seek out more food. Pairing snacks is a great way to get both. Think apple and peanut butter, cheese and grapes, cottage cheese with berries, boiled egg and spinach.”
A bowl of cereal and glass of orange juice
This classic breakfast combo is quick, affordable and provides energy and some nutrients (particularly if the cereal is fortified). “However, more refined cereals are digested quickly, and fruit juice, whilst contributing to one of your five-a-day, contains less fibre than whole fruit, which means some people find they are hungry again within one to two hours,” Collins explains.
“To increase the satiety of this meal, swap the orange juice for a whole orange or serve it with Greek yoghurt or a boiled egg. This would increase the fibre and protein content; two nutrients strongly linked with fullness.” Or swap the cereal for porridge oats made with milk. “Oats contain a soluble fibre called beta-glucan, which slows digestion and contributes to fullness. Traditional porridge oats tend to be more filling than instant sachets or ready-made pots, which are more processed and broken down, meaning they’re digested more quickly and are often less satisfying.”
As a general rule of thumb, when selecting breakfast cereals, Bahee Van de Bor, consultant paediatric dietitian and BDA media spokesperson, suggests looking for options that provide at least 5-6g of fibre per 100g. “Then add nuts, seeds and Greek yoghurt on the side. By comparison, oats provide around 9g fibre per 100g.”
A croissant or jam on toast
“Grabbing a croissant in the morning might feel indulgent, but it often doesn’t keep people satisfied for long,” Collins notes. “This is because it is made primarily from refined flour and butter, is relatively low in protein and fibre, and can be eaten quickly. Instead of ditching the croissant completely, you may prefer to add eggs, cream cheese, nut butters or smoked salmon and serve with some fruit such as a banana, apple or berries. Increasing the protein, healthy fats and fibre will balance out the carbohydrates, slow digestion and keep you feeling fuller for longer.”
The same goes for a slice of toast with jam. “Whilst it may feel filling initially, it is mostly carbohydrate and without protein or fibre, it is digested quickly, leaving you feeling hungry again quite soon after,” Collins adds.
Overnight oats or eggs are usually a far more sustaining start to the day, notes Van de Bor. “Alternatively, enjoy one small pastry and fill up on a slice of wholegrain toast with avocado or a nut butter.”
Sushi
“While many shop-bought sushi packs are relatively low in calories and include some fish or vegetables, they contain a large proportion of white rice, which is digested quickly, and the protein content is often modest,” Collins says. “As a result, people may feel hungry again soon after eating, especially when paired with a packet of crisps and a high sugar drink in a meal deal, which can lead to a rapid increase in blood sugar. While this isn’t dangerous, your body processes that sugar very quickly, which can lead to a sudden drop in energy that leaves you feeling hungry again soon after eating.”
If you’re having sushi on the go for lunch, she suggests having it alongside a sugar-free drink alternative, with a side of edamame, chicken satay skewers, or boiled eggs “to slow down the digestion and provide a slower release of energy”.
“The added protein and fibre will trigger fullness hormones and add bulk to the meal to delay hunger returning.”
Plain vegetable soup or a salad made mostly of leaves
While opting for vegetable soup is a great way of upping your daily veggies, “on its own, it is often very low in protein and calories, so hunger can return surprisingly quickly,” Van de Bor points out. “Adding protein makes a real difference. Think beans, lentils or shredded chicken. Simply opening a can of mixed beans brings added variety, which is also great for the gut microbiome. Pair it with wholegrain bread, and you have a much more sustaining meal.”
Similarly, a salad on its own which is made mostly of leaves is likely going to leave you feeling a bit peckish. Lambert advises adding carbohydrates such as potatoes or sweet potatoes, protein and fats such as quinoa, chickpeas, avocado or salmon to bulk it out and make it a more complete meal.
Pizza or pasta on its own
Yes, pizza is delicious, but if you find you’re often reaching for the snack draw soon after devouring one, you’re not alone. Unless it’s loaded with veggies, it’s probably pretty low in fibre, Van de Bor says. “Adding a side salad or vegetables is an easy way to increase fibre intake and improve fullness.”
Meanwhile, plain pasta, particularly white pasta, which may make you feel full initially is yet another refined carbohydrate that lacks protein and fibre. Lambert suggests adding lentils, chicken, tofu or beans, alongside vegetables.
Smoothies
Smoothies typically contain fruit, some vegetables and other nutritious ingredients, “but liquids are generally less filling than solid foods because they require little chewing and can be consumed quickly, which may not trigger satiety signals as effectively,” Collins explains. “To make it more satisfying, thicken the smoothie with Greek yoghurt, chia seeds and oats, increasing the protein, fibre and nutrients and making it take longer to consume. Or pair it with a handful of nuts like almonds, which are high in fibre and healthy fats.”
This also helps slow the release of sugars from the blended fruit and supports more stable blood sugar levels, points out Van de Bor.
Snack bars, plain rice cakes or crackers
“Snack bars are often marketed as healthy choices, yet they can be high in sugar and low in protein,” Collins says. Even those marketed as “high protein” can sometimes contain a long list of additives. “Because they are small and energy dense, they are ideal for a quick pick-me-up, but if reducing hunger is what you’re after, it would be better to swap these for something more satiating,” Collins says.
Similarly, rice cakes and crackers tend to be very low in fibre and protein, “so they’re digested rapidly and don’t feel satisfying for long,” Van de Bor explains. That’s why they are best combined with things like peanut butter, hummus or cottage cheese. “If you’re eating them as part of a meal, throw in a salad or a bowl of soup.”
Other balanced snack combinations that can help support steadier energy levels across the day include apple slices with peanut butter, yogurt with berries, hummus with oat biscuits and vegetables or crackers with cheese or tuna, Lambert adds.
Low-fat yoghurts
Some low-fat varieties can be lower in protein and higher in added sugar, “which isn’t a great combination for satiety,” Van de Bor notes. “A full-fat plain Greek yoghurt with berries and seeds tends to be much more filling due to the protein, fat and fibre combination.”
Alcohol on an empty stomach
“Alcohol doesn’t provide lasting fullness and can actually increase appetite,” Van de Bor says. “Having it alongside a balanced meal containing protein and fibre makes a meaningful difference. Always follow UK guidelines for alcohol consumption.”
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