Ever find yourself opening the fridge, staring blankly then closing it. Then repeating 10 minutes later, you know, just incase anything has magically appeared. We’ve all been there. So how do you keep cravings at bay? Read on for 7 effective tips to keep you fuller for longer.


Slow-release energy sources such as oats, porridge and wholegrain cereals are a top tier option. These are slow-release because they take longer to digest, which gives you more energy during the day rather than delivering a short burst of energy.

High protein snacks

Protein is the most satiating macronutrient, meaning that fills you up more than carbohydrates or fats all things being equal. A handful of nuts mid-morning is a good and healthy option that will help prevent you ordering that lunchtime takeaway at work.

Drink water

A slightly boring option but quite effective nonetheless. Having a glass before your meals can help you to consume less and make you feel more full afterwards. Have a bottle close to hand either in your bag or your desk, that way you’re much more likely to drink it. 

Apple a day

Fruits such as apples and watermelons have high water content, which can help keep you feeling full. Strawberries and blueberries are also good options that can satisfy a sweet tooth. Why not freeze some and add them to your morning breakfast cereal bowl?

Eat water

Yep, that’s right. Soup! A delicious and warm blend of nutrients is a great way to keep yourself feeling full. All you need is some vegetables, a stock cube and water. Easy.

Switch to wholemeal

Whether it’s your bread, rice or pasta, making the switch to wholemeal will help keep you fuller for longer. Brown carbohydrates tend to be high in fibre, meaning that the food takes longer to be absorbed. This prevents the high energy spikes (found when eating white carbohydrates) as the energy is released more evenly. 

Add a little spice

Adding red chillies and pepper can help to keep you feeling fuller for longer. They can help suppress your appetite. Best to build up your tolerance over time though. 

As well as giving you that full feeling, tying some of the tips above can also help disrupt your normal behaviour, causing you to be more mindful about the amount of food you’re eating every day. 


Dr Zobir Alexander | Well Squared
Dr Zobir Alexander, MB ChB, BSc (Hons) - Senior Writer
March 10, 2022 — Dr Zobir Alexander