Produce can do wonders for your health. When you eat plenty of fruits and vegetables, you’re giving your body a boost of vitamins, minerals, antioxidants, and crucial nutrients it needs in order to function optimally. In fact, eating enough produce on a daily basis has been shown to help reduce the risk of heart disease, lower your blood pressure, and in some cases, potentially reduce your risk of certain cancers, too. Along with all of that, there are certain fruits and vegetables that can keep you feeling full for longer periods of time.
“When looking for filling produce, aim for those that have fiber, healthy fats, and/or protein, as these macros have been shown to help promote satiety by slowing the digestion process,” says Lauren Manaker, MS, RDN, registered dietitian and author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility.
Even though all fruits and vegetables can be a part of a healthy, balanced diet, the following dietitian-recommended produce items can help contribute even more to feeling full and satisfied because of the nutrients they contain. Read on, and for more, don’t miss 5 Best Fruits and Vegetables To Eat for Weight Loss.
Fruit to keep you full longer
Fiber per fruit: 13.5 grams
Total fat per fruit: 15 grams
When it comes to a fruit that’s going to help keep you full, avocados are one of the best and most reliable. “Packed with healthy fats and fiber, avocado tops the list,” says Manaker. “The healthy fats may slow gastric emptying, which can help you feel satisfied for a longer period.”
Vegetables to keep you full longer
“The fiber in avocados also aids in digestion and contributes to a sense of fullness, and avocados have a creamy texture that adds richness to meals, making them a satisfying and versatile addition to various dishes,” says Trista Best, MPH, RD, LD at Balance One Supplements.
Fiber per 1 cup, diced: 0.6 grams
Water Content: 92%
Feeling full doesn’t always come just from eating fibrous foods. “Sometimes, maintaining your hydration can help you feel fuller,” says Manaker. “And since watermelon is 92% water, noshing on this fruit may do the trick.”
Manaker adds that some studies have found that consuming water before and during your meal can help increase your satiety, meaning the extra water content in watermelon may help you feel just a bit more full.
Fiber per 1 cup: 7.6 grams
Water Content: 88%