Meno Health. Clinical Evidence.

TWC #036: 11 foods that keep you full for longer

11 foods that keep you full for longer


Dear readers,

We wish you all the best for 2024 and that the menopause symptoms become less frequent.

We hope you had a wonderful and reflective Christmas with your loved ones. After the sumptuous meals and festive treats, it’s now time to get back to a balanced diet. After all, it’s January…
But no, it doesn’t always have to be a diet.

Today we present 11 foods that not only taste good, but also keep you full for longer. If you feel full for longer, you consume fewer calories.

Here are the 11 satiating foods
  1. oatmeal – the breakfast highlight: Oatmeal is not only a popular breakfast, but also an excellent source of fibre. This not only ensures a slow release of energy, but also a lasting feeling of satiety.
  2. avocado – the power fruit: Avocados are rich in healthy fats that are not only delicious, but will also keep you feeling fuller for longer. Half an avocado for lunch can work wonders.
  3. lentils – protein-rich and filling: Lentils are an excellent plant-based source of protein. The high protein content stabilises blood sugar levels and prevents cravings between meals.
  4. quinoa – the wholemeal miracle: Quinoa is a complete protein that contains all nine essential amino acids. It not only provides you with energy, but also keeps you full for longer.
  5. nuts – energy and satiety in one handful: A handful of nuts not only provides valuable energy, but also healthy fats and proteins to keep hunger at bay and keep you going throughout the day.
  6. wholemeal bread – high in fibre and filling: Wholemeal bread is an excellent source of fibre. The high fibre content ensures a slow release of energy and keeps you full for longer.
  7. Greek yoghurt – High in protein and delicious: Greek yoghurt is not only a delicious treat, but also rich in protein. A perfect snack to keep you feeling full for longer.
  8. chia seeds – The little fillers: Chia seeds swell in the stomach and create a long-lasting feeling of satiety. You can easily integrate them into many dishes and benefit from their health advantages.
  9. vegetable soups – warmth and satiety: A warm vegetable soup is not only comforting, but also low in calories and filling. Perfect for days when you want something light and nourishing.
  10. apples – the healthy snack: Apples are not only rich in fibre, but also in water. A perfect snack between meals to satisfy your hunger.
  11. pulses – Versatile proteins: Beans, peas and chickpeas are high in protein and provide long-lasting energy. Incorporate them into your meals for lasting satiety.
Bonus tip

Leave out the foods that make you hungry. These are mainly processed foods such as soft drinks, sweets and white bread. They contain hardly any nutrients and put too much sugar into your bloodstream at once.
Your body stores the excess as fat and makes you hungry for more. Lean proteins, unsaturated fats and carbohydrates with more fibre and nutrients (such as wholegrain products, fruit and vegetables) take longer to digest, satisfy your hunger and provide a constant stream of energy.

After the festive season, it’s important to eat mindfully. These selected foods can help you feel not only full but also satisfied. Start the new year with a healthy attitude towards food and give your body the nutrients it deserves!
Healthy and full of energy!

If you need personalised advice or support on your journey through the menopause, contact The Women Circle here.

In our first edition on Saturday, 9am we will cover more aspects of menopause and female health. Stay informed and feel comfortable in this special phase of your life.

If you would like to get in touch with us, please get in touch.

We’ll be here for you again in 2024.

We wish you a Merry Christmas and see you soon in 2024.
Joëlle & Adrian

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