What to Eat When You're Always Hungry

Does your stomach always seem to grumble, even shortly after you've eaten a full meal? You're not alone. When it comes to what to eat when you're always hungry, choosing foods that help you feel satiated can help (hello healthy fats, protein, and fiber-rich foods). While it's common to crave sugary foods, those won't keep you full for long. Combatting hunger means choosing foods that reduce hunger and increase meal satisfaction.

The best foods to eat if you are always hungry have more than one filling nutrient, such as legumes which contain healthy carbs, fiber, and protein. Another strategy is eating high protein and fiber foods in combination, such as yogurt with berries and nuts.

Eat Lean Proteins

When you’re hungry between meals, often it's because you aren't eating enough protein. Adding protein to each meal will help combat hunger. Eating higher protein, less calorie-dense foods instead of higher fat foods will keep you feeling full longer.

Protein also takes longer to digest since your body has to work harder to break it down. It's a good idea to keep protein-packed snacks nearby—bonus points if they’re also shelf-stable so you can keep them in your purse, car, or office drawer. Studies show protein keeps you satiated more than other nutrients.

• Fish is an excellent source of protein (and healthy fats), but some find it intimidating to prepare, and it's not portable. But tuna in cans and pouches makes eating fish easier and more convenient. StarKist makes ready-to-eat pouches that are pre-seasoned and perfectly portioned. Tuna or salmon from a can or pouch is easy to toss on a salad, sandwich, or whole-grain pasta.
• Chicken breast, lean ground turkey, and lean ground beef can serve as the base for dozens of meals. Cook several batches without seasoning early in the week and your lunches and dinners for those busy nights are halfway done.
• Jerky is a great go-to emergency snack. It’s delicious, full of protein, and available in various flavors and varieties, including jerky made from turkey and chicken. You can even find soy-based vegan jerky. 
• Greek yogurt also makes an excellent high-protein snack. Add fruit for some delicious fiber.
• Eggs can be boiled ahead of time for a quick snack. Or mix them into a veggie omelet for a healthy, filling start to your day.
• Legumes such as black beans, chickpeas, and edamame are plant-based protein sources that are a nutritionally dense energy source. Roast them for snacking or add them to soups or salads.

Eat High-Fiber Foods

Fiber is an indigestible component of plant foods and helps add bulk to your meals, filling you up and slowing down digestion for lasting fullness. Fiber is satiating and known to help with weight loss.

• Berries are a terrific natural source of fiber. You can eat around 1 cup of raspberries or blackberries for about 64 calories and 8 grams of dietary fiber. Top fat-free Greek yogurt with berries for a mini meal with protein and fiber.
• Passion fruit is low in calories and high in vitamin C, and is one of the highest-fiber fruits, containing 24 grams per cup.
• Pears are excellent when eaten out of hand, on top of yogurt, or in a salad. One medium pear provides 6 grams of fiber.
• Avocados are known to be a good source of healthy polyunsaturated fats, but they're also high in fiber, containing 5 grams per half fruit. Avocados also contain pantothenic acid, folate, vitamin K, and copper.
• Chickpeas or garbanzo beans contain 6 grams of fiber in a cup (cooked). They are also a good source of protein as well as iron, potassium, and magnesium. Try them in hummus, salads, or soups.
• Broccoli is high in fiber at 2.4 grams per cup. With only 6 grams of carbohydrates, a third of broccoli's carbs come from filling fiber.
• Popcorn is a healthy snack, especially when air-popped at home. It contains 3.6 grams of fiber per cup with 18.6 grams of carbs and 3 grams of protein.

Eat Complex Carbs

Adding foods with fiber and protein and avoiding those, such as refined grains, that have been stripped of fiber but are high in simple carbohydrates (and sugars) will help you feel full. While quick-energy, starchy foods may be what you crave when hungry, they will not satisfy you for long.

A great option for filling up is to round out meals with low-calorie, high-volume veggies like spaghetti squash. High-volume foods take up more room in your stomach, making them satiating.

Foods that contain complex carbohydrates—whole grains, beans, and green vegetables, for example—are slow burners that give your body the sustaining energy it needs. Many foods previously mentioned—fruits, vegetables, legumes, and grains—offer complex carbs with protein and fiber.

• Old-fashioned oats are a favorite source of whole grains. You can even make oatmeal while you sleep.
• Spaghetti squash and zucchini can easily be turned into a base for pasta dishes. They are also perfect for sauteing or roasting. Zucchini is excellent on the grill in a kabob.
• Sweet potatoes are a naturally sweet and delicious source of complex carbs with 26 grams per medium 130-gram potato. They are also high in vitamin A and potassium.
• Whole-grain crackers, pasta, and bread are convenient sources of complex carbohydrates that offer more nutrition than their white, refined counterparts.