10 healthy foods that make you feel full

That old story that healthy foods don’t make anyone satisfied is a thing of the past. So much so, that you’re about to discover a list of 10 healthy foods that leave you feeling full, promising not to make your stomach grumble after an hour of eating. And, the icing on the cake: they are all extremely tasty!

But, before starting to talk a little more about each of them and show some amazing recipes that can become a routine in your diet, check out a fundamental tip from nutritionist Priscila Azevedo.

According to her, the key to eating healthy and staying satisfied is to add fiber-rich foods to all your meals and snacks. In addition to being extremely healthy, it ensures that the feeling of satisfaction lasts longer than you might think.

Soluble fibers, found in fruits, oat bran and legumes, are responsible for increasing intestinal transit time and are related to decreased gastric emptying, “because they have the ability to turn into small portions of gel in the stomach, delaying absorption. of glucose and reduction of blood cholesterol”, explains Sabrina. Insoluble fibers, on the other hand, “contribute to the increase in the volume of the fecal cake”, she adds.

Sabrina also warns: “20 to 35g per day is recommended”. See below a list prepared by the expert with 10 healthy and fiber-rich foods to complete your diet. The values ​​are in accordance with the TACO (Brazilian Table of Food Composition).

1. Almonds

Nuts in general are a rich source of protein, good fats and fiber. In just ¼ cup, they provide us with something around 5.22g of fiber. If you don’t like to eat your portion pure, a good tip is to use them to spice up everyday dishes, like rice or a good pasta. In the case of rice, just add a portion of chopped almonds while the onion is sautéing. And as for pasta, the simple addition of almonds to your favorite sauce will give the dish an even more special flavor. Remember: the real recipe for success is letting your imagination run wild!

2. Artichoke

In addition to having a very special flavor, artichokes are a food rich in fiber and very low in calories. According to Sabrina, each 100g has an average of 5.4g of fiber and 62 kcal. It also “has a wide variety of antioxidant substances and may have a preventive action in some types of cancer, such as breast cancer, and reduce the risk of certain eye diseases such as macular degeneration and cataracts”, completes the nutritionist.

Each leaf has a small edible part, and part of the ritual is to savor it slowly, enjoying the moment. Therefore, it also helps to reduce that impulse to eat fast and devour what appears in front of you at the time of hunger. Thus, you end up eating only what corresponds to your hunger.

In addition to the leaves, the heart of the artichoke can also be a good addition to your diet, and can be used as a filling in pizzas and salads, for example. Learn how to prepare your artichoke with the video:

3. Carrots

Raw carrots have an incredible ability to fill the stomach giving that peaceful feeling of satiety. A 100g serving provides us with 2.6g of fiber and has something around 34 kcal. They are also a rich source of vitamin C.

4. pears

A medium-sized pear has around 4.5 grams of fiber. Not to mention that a fruit is always a good choice for the intervals between meals. But if you think this is the only way to taste a good pear and enjoy the amount of fiber it offers, check out the video below and learn a recipe to get out of the routine: grilled pear salad with arugula!

5. Apples

A medium apple has about 3.0 grams of fiber. Add it to your breakfast or afternoon snack with a pinch of cinnamon to make it even tastier and boost the body’s thermogenic action.

6. Kale

Any natural food that has the dark green of a kale is highly healthy and loaded with antioxidants. And when it comes to fiber, this superfood doesn’t disappoint either: 2 cups of raw kale has somewhere around 6.1 grams of fiber. A great tip to put more kale in your diet is green juice. Learn how to do it in the video:

7. Broccoli

Broccoli is a very rich food for the human body. It contains high amounts of antioxidants, and no less than 6.1 grams of fiber per cup cooked.

8. Lentils

It’s not the new year yet, but the truth is that every day is a good day to celebrate a healthy life. And nothing better than the nutritional wealth of lentils to host this party. According to Sabrina, each ¼ cup of lentils has 3.5 grams of fiber and around 2.83 grams of protein. She checks out a different recipe from the traditional “rice with lentils” to make her day to day even tastier:

9. Avocado

In just one avocado, there are about 9.45 grams of fiber. To use all this nutritional power to your advantage, you can make amazing and different recipes, like a Tuna Tartar with Avocado. Check out the recipe:

10. Oatmeal Porridge

Avoid those hungry urges before lunchtime by boosting your breakfast with a good dose of fiber: oatmeal. Oats contain about 1.2 grams of fiber per 100g serving. To make your porridge even tastier and healthier, sprinkle with brown sugar, serve with fresh fruit and have a nice day!

And don’t forget: the more fiber you add to your menu, the more water you should drink, otherwise your intestines can get stuck.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.