Some people suffer because they feel like they need to continuously satiate their appetite, never feeling full or satisfied.
Although this could depend on age, metabolism, and the pace of life that each person maintains, there are some foods that help make us feel fuller, without needing to consume them in large amounts.
It’s important to stress that a balanced diet is, in general, much more satiating than a diet rich in fats and sugars. We are also going to point out which foods are most satiating, helping you to eliminate hunger without causing weight gain.
Fruits and vegetables
Fruits and vegetables, especially when raw, help eliminate hunger and nourish the body with vitamins and minerals. They are also low in calories. The combination of fiber and water easily fills the stomach, and helps solve those moments when you feel the craving to munch on something.
A good option is to make fruit smoothies, by mixing a few pieces of fruit and blending them with water. You could also sweeten them with a bit of stevia if your fruits aren’t very sweet. Vegetable juice, on the other hand, aren’t as satisfying, because in most cases, they don’t have the fiber that fruit does.
Gazpacho is another healthy option, a smoothie made from vegetables (tomato, pepper, cucumber…) that needs to be drank without straining so as to retain the natural fiber in it.
The majority of flour and grains consumed today are refined, which means the fiber has been extracted from them. Eating them whole is much more satiating and also more beneficial for the body. Choose whole grain foods like rice, bread, and pastry flour, etc.
Agar agar is a seaweed that helps set foods because it acts as a gelatin. This seaweed is very satiating because it acts as a thickener in the stomach. Once it reaches the stomach and mixed with gastric juices, it increases in size and creates a sensation of satiety.
It is also very cleansing. It helps remove toxins and improve intestinal functions, preventing constipation.
It can be used in soups and stews, and it can also be used to make desserts, like gelatin, with fruit juice or vegetable beverages.
Legumes, which in ancient times were consumed very habitually, are currently a little forgotten. Yet they are still excellent foods. They are rich in protein, which is why they could easily be the main dish for any meal, accompanied with a bit of vegetables and/or grains. Unlike animal proteins, they are rich in fiber. In fact, if you were to eat them regularly, you would notice that you easily become regular.
If you tend to have poor digestion, cook them with a bit of cumin, curry, and fennel. Do not mix this with any other foods. Or you you eat them in a puree.
An ancient remedy
You could also prepare a highly satiating preparation by grinding and mixing equal parts linseed, wheat germ and psyllium (a medicinal plant used as a natural laxative). Take one or two spoonfuls of the preparation mixed with on glass of water, 10 or 15 minutes before each meal. You’ll quickly notice how you no longer feel the need to ingest so much.
Thirst is often confused as hunger, and other times, you could even be experiencing an “emotional hunger”, or the need to put something into your mouth. For those times, there’s nothing better than drinking two glasses of water. In fact, every time you feel hungry, drink a glass of water. If you’re still hungry after five minutes, then eat something.
It is important that you drink warm water, and avoid drinking very cold water. This could cool the digestive system and make digesting foods more difficult.
Chew food well
We can’t forget to talk about the importance of chewing your food well, which helps satiate the appetite. Hunger lasts for 20 minutes after you start eating. If you chew your food well, you won’t need to eat as much food, and it will also make it easier to digest what you have eaten.