1. Oats

Oats are a great source of soluble fiber, which helps slow digestion and keeps you feeling full for hours. A bowl of plain oatmeal in the morning, topped with fruit or nuts, can help control mid-morning hunger.

2. Legumes

Beans, lentils, and chickpeas are rich in protein and fiber, a powerful combo that promotes satiety. Adding legumes to soups, salads, or stir-fries is an easy way to naturally reduce overall food intake.

3. Greek Yogurt

High in protein and low in added sugar (when plain), Greek yogurt can keep hunger at bay. Protein helps regulate appetite hormones and promotes a lasting feeling of fullness.

4. Avocados

Avocados are loaded with heart-healthy fats and fiber. Even a small portion can help curb your appetite by slowing digestion and promoting satiety. Try adding avocado to toast, salads, or smoothies.

5. Nuts and Seeds

Almonds, chia seeds, flaxseeds, and walnuts contain healthy fats, fiber, and protein. A small handful makes a satisfying snack that can tide you over between meals—just be mindful of portion sizes due to calorie density.

6. Eggs

Eggs are an excellent source of complete protein. Studies show that eating eggs for breakfast can help reduce calorie intake later in the day by keeping you fuller for longer.

7. Apples

Apples are high in water and fiber, which can help you feel full without many calories. The act of chewing whole fruit also slows down eating and gives your body time to register fullness.

8. Vegetable Soups

Low-calorie vegetable-based soups are hydrating and bulky, helping you feel satisfied before the main course. Clear broth soups with vegetables can be a great appetite-taming starter.

9. Cottage Cheese

This protein-packed dairy food is low in fat and carbs but rich in casein, a slow-digesting protein that helps reduce hunger over time.

10. Dark Leafy Greens

Spinach, kale, and Swiss chard are low in calories but high in volume and fiber. They’re perfect as a base for meals that help fill you up without weighing you down.