There are various foods that can satisfy your hunger quickly and in different ways.

For instance, 200 calories of bacon can satisfy your cravings but 200 calories of broccoli can make you feel full.

For the past decade, nutritionists who have studied “satiety” – a term for feeling full and losing the desire to keep eating after a meal – have found that since protein takes a longer time to digest, it keeps one feeling fuller for longer.

Foods high in fibre and water content may also help with satiety.

Potatoes

Research shows people who choose potatoes over brown rice feel full even after two hours of eating. Potatoes are high in carbohydrates, vitamin C and minerals such as potassium, and give you energy for a longer period of time. Having it boiled or baked is best.

Soups

Soups are high in water content and low in calories. Soups made from broth or plain water with chopped vegetables are better than cream–based soups that use cheese or other dairy products.

Eggs

Half of the protein in an egg is found in its yolk. Studies also show that eating an egg for breakfast contains fewer calories than having a bagel.

If eggs sound boring to you, try combining chopped carrots, spinach, tomatoes and scallions to your egg omelette to bulk up the volume.

Oats

Oats are packed with fibre and are low in calories. One cup of oats when cooked with milk or water can almost double in volume depending on the desired consistency.

A recent study found that compared to instant cereal, people who consumed a bowl of oats felt fuller for longer.

Popcorn

Air-popped popcorn, not the kind drenched in butter and caramel, is considered a whole grain, high in fibre and low in energy.

Having a bowl of popcorn will first and foremost make you feel full visually, fill you up and stave off cravings.

Greek yogurt

Different from normal yogurt, Greek yogurt has a thicker consistency, contains more protein and less sugar. Grabbing a cup of Greek yogurt for breakfast on days you are running late is a good idea. Greek yogurt is also a great partner if you’re on a diet.

Smoothie

Blending fruit with low-fat milk or Greek yogurt makes for a great smoothie. It’s packed with minerals, vitamins, fibre and healthy fats which can really help to satisfy your hunger.

Nuts

Nuts in general, are great sources of healthy fats, particularly walnuts as it contains omega-3 fatty acids that are beneficial for brain function.

It will be even better to chew the nuts you eat more than 40 times as a study has proven that this will increase feelings of fullness and stabilise your hunger for longer.

This article first appeared in hellodoktor.com  and was reviewed by Dr Duyen Le. The Hello Health Group does not provide medical advice, diagnosis or treatment.