Does your breakfast, mid-day snack, or dinner leave you feeling hungry a short time after eating it? Incorporating foods to help you feel full into your meals and snacks throughout the day will help with that!
Fibre and Fullness
Foods high in fibre take a longer time to digest, thus making you feel full for longer. Pairing high fibre foods together during meals will help keep your cravings at bay and allow you to go longer periods of time without feeling that gnawing of hunger.
The following are the daily recommended intakes of fibre for men and women :
- Women 18–50 years old, 25 g
- Women 50+ years old, 21 g
- Men 18–50 years old, 30–38 g per day
Here are five simple and delicious foods to help you feel full throughout the day:
A lot of people don’t know that fruit can bring in a great amount of fibre, especially raspberries. Just one cup of these tart berries brings in 8 g of fibre a day!
Whether they’re part of your morning smoothie, tossed on top of your overnight oats, or stirred into yogurt as an afternoon snack, raspberries are a filling sweet treat.
Lentils are a wonderful legume that can be used in a variety of ways such as soups, salads, breads, stir-fried recipes, and more. Just one cup of lentils boasts 15.6 g of fibre – and as a bonus, lentils are also high in protein and have been known to help with digestion.
3. Black Beans
Black beans come in with a fibre count of 15 g per one cup. They also help maintain a healthy colon, and who doesn’t want that? Toss a hearty handful of black beans into your burrito, stir-fry, soup, or salad and you won’t be reaching for a snack anytime soon!
4. Green Peas
Green Peas make this list because they’re an often overlooked veggie, even though they’re full of vitamins and mineral and so easy to add to meals.
Peas are great in soups, fried rice, pasta, and can even be blended into a nutritious soup! Best of all, these green goodies provide 8.8 g of fibre in just one cup!
5. PGX Satisfast Organic Vegan Protein Bar
Containing 15 g of plant protein, PGX Satisfast Organic Vegan Protein Bars** are the perfect treat to help keep you full and satisfied when you’re on the go! Available in three tasty flavours, these bars are also vegan and gluten free!
**Drink additional water [8 fl. oz] after ingesting PGX. If you are taking medications, take one hour prior to or two hours after taking PGX.
References: Vann, Madline. “Fiber: How Much Is Too Much?” EverydayHealth.com. N.p., 2 June 2011. Web. 15 May 2016.