10 Secret Hunger-Fighting Foods to Help Curb Cravings

Updated: Dec. 15, 2023

Want to keep going all day long without stopping to snack? Try adding some of these healthy ingredients to your diet.

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Sweet Potato Lentil Stew
Taste of Home


Do you cook with lentils? These superfoods are massively underrated but it could be time to start using this high protein food in your cooking. Research has found that they can keep you up to 31% fuller when you have these in your meal compared to other options. That could make a huge difference to your day!

See for yourself with our recipe for Sweet Potato Lentil Stew—or one of our best-loved lentil recipes.

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Corn Cakes with Poached Eggs
Taste of Home


Protein-packed eggs are the perfect example of a food that will keep you going and going. One study suggested that eating them for breakfast could aid weight loss. So, how do you like your eggs in the morning (or in the afternoon or evening)?

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Rhubarb Compote with Yogurt & Almonds
Taste of Home


Feeling that mid-afternoon slump? Why not reach for a healthy yogurt to see you through? Research has found that eating this treat is more effective in staving off hunger than chocolate-based snacks. That’s all the more reason to enjoy it guilt-free! Add some fruit to make it even tastier.

Learn how to make it from scratch with tips from our Test Kitchen.

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ginger tea with mint and lemon
Shutterstock / peterzsuzsa


It’s a powerful ingredient but did you know that it could bust your hunger? A study that looked at overweight men found that adding ginger powder to hot water at breakfast achieved some amazing results. Participants felt less hungry than usual after the meal, which led to them being less likely to snack.

Here are some other surprising health benefits of ginger.

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Dried macrobiotic health food with sour dough bread, nobu and soba noodles, legumes, seaweed, grains, cereals, seeds, wasabi nuts and whole wheat pasta.
Shutterstock / marilyn barbone

Whole grains

There’s a whole lot to be said for eating natural foods that haven’t been processed. That’s where this next hunger-fighting food comes into play. Studies have found that chomping on whole grains regularly could be the answer to warding off hunger for long periods. Be sure to include them in your diet regularly! Learn how to use them in these hearty whole-grain recipes.

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Walnuts kernels on dark desk with color background


When it comes to foods that keep you feeling full, you can’t go far wrong with walnuts. Not only is this snack absolutely packed with nutrients but it also activates an area in the brain that helps you control your hunger, according to research. They are is a surefire way to keep cravings at bay.

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Bottle pouring virgin olive oil in a bowl close up
Shutterstock / DUSAN ZIDAR

Olive oil

We already know that there are a great many health benefits associated with olive oil. That’s a given. However, did you also know that this stuff can keep you feeling full? Scientific research suggests that these natural oils help people to regulate the feeling of being satisfied for longer. Add some to your next dish!

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Baked Mushroom Chicken
Taste of Home

Chicken breast

Looking for a way to boost your protein intake? Chicken breasts could be it! Make sure that you grill this meat rather than frying it so that it stays as healthy as possible. Research from the University of Copenhagen suggests that eating more protein and less starch could be the answer to staying full and weight loss.

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Shutterstock / Sea Wave

Low-fat milk

Not sure what to drink with your meals? Here’s a curveball that you might not expect. The same research from the University of Copenhagen suggested that low-fat milk could be the answer. The drink could help to curb your hunger. If you can’t bear to drink it on its own, why not pour it over some cereal?

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Bow Tie & Spinach Salad
Taste of Home


There’s never any harm eating more leafy greens—they’re fantastic for you. Spinach could be even better than you think. Scientists have found that the extract known as thylakoids, which is found within spinach, could help reduce cravings and feelings of hunger. Add this piece of salad to your meals to keep you fuller.