How To Feel Less Hungry: The Key To Feeling Fuller For Longer

If you regularly feel hungry, your body is hinting at you (often not so subtly) that it needs more food! Everyone’s metabolism is different and so will experience different levels of hunger, however if you’re fed up with feeling hungry between meals, we have some tips for you. You’ll be giving your body the food it needs to thrive and also help you to feel more satisfied throughout the day. 

We’re going to share tips on how to feel less hungry, including explaining what causes us to feel hungry and the nutritional and lifestyle choices you should consider to help you feel fuller for longer. 

What causes us to feel hungry? 

Research suggests that the decision to eat is determined by many social, psychological and physiological factors, including cues like food adverts, time triggers like lunchtime rolling around, tummy rumbles or simply seeing a palatable food and wanting to eat it. 

One of the main physical factors to consider is glucose dips after eating. Postprandial glycaemic dips (another term for blood sugar decreasing in the period after eating) cause us to feel hungry and cues the body’s hunger signals. There are a number of things that can contribute to fewer blood sugar spikes, including lower glycemic diets (diets low in white carbohydrates and sugary foods), an improved gut microbiome, better mental health and sleep. 

How to feel less hungry

Eat natural sources of protein

One way to help you stop feeling hungry is to eat a higher protein diet. Studies have shown that higher protein diets increase how full you feel, so incorporating sources of protein into your diet will help to reduce hunger pangs and keep you feeling satiated between meals. 

Natural protein sources include lean meats, poultry, fish, eggs, and dairy products, with Kefir yogurts providing an additional gut-healthy boost thanks to the live cultures that it contains. Plant-based options that are high in protein include beans, lentils, nuts, seeds, and soy products. Aim to eat a portion of protein with every meal to help you feel fuller for longer, with the below amounts Recommended Dietary Allowance of protein: 

• 0.8g protein per kg body weight per day - for a healthy adult with minimal physical activity

• 1.0-1.6g protein per kg bodyweight per day - to meet functional needs such as promoting skeletal health and physical strength

• 2g protein per kg bodyweight per day - safe for healthy adults

Read our blog about the best natural protein sources for more inspiration. 

Strengthen your gut microbiome

Improving the diversity of the gut microbiome can help you to feel fuller for longer. Research shows there is a link between a strong gut microbiome and feeling more full, so working on your Gut Health can help you to feel more satisfied throughout the day.

Eating more dietary fibre and fermented foods to target the gut microbiome can benefit human health, so look to incorporate some of the following foods: 

• Fermented foods including Kefir drinks and yogurts, sauerkraut, kimchi, miso and sourdough

• Sources of dietary fibre including fruits, vegetables, whole grains, legumes (beans, peas, and lentils), and nuts and seeds. 

Prioritise sleep

Another way to feel less hungry is to prioritize sleep in your routine. If you’re not getting enough sleep, it can cause an increase in the hormone ghrelin, which is associated with an increased feeling of hunger. According to the same study, a short period of sleep is less than six hours per night, with over 9 hours being considered as excessive. So, aiming for 7-8 hours is an optimal amount that can help to reduce hunger pangs. 

Eat less sugary foods

If you struggle with feeling hungry, try reducing your intake of sugary foods. Foods that are high in sugar can cause a rapid increase in blood glucose which can exacerbate hunger and prevent you from feeling full. For anyone aged 11 and over, the maximum amount of sugar to consume is 30g, so focus on eating lower sugar snacks and drinks to help you feel fuller for longer, which can often be done with small and simple swaps: 

• Choose yogurt options with no added sugars 

• Change sugary cereals for wholegrain options, or make homemade granola

• Get reduced-salt and reduced-sugar versions of sauces

Final thoughts on how to feel fuller for longer

There are a number of factors that can influence how full you feel, with the key strategies above helping to keep you feeling fuller for longer by regulating hunger hormones and preventing blood sugar spikes. By focusing on these nutritional and lifestyle choices, you can provide your body with the sustenance it needs to thrive and feel fuller for longer.