10 Breakfast Foods That Will Keep You Feeling Fuller For Longer

by | May 16, 2019 | Food & Nutrition

Starving – and it’s only been two hours since breakfast? These satiating foods are game-changers. Yup – these are the breakfast foods that will keep you feeling fuller for longer…

Not only are they great for general health, but these 10 ingredients will also help you maintain a healthy eating plan. Why? Because filling your body up with nutritious whole foods means you’re less likely to crave (and eat) junk food.

READ MORE: What To Eat To Keep Your Guy Healthy And Your Skin Glowing

Fibre and fats will become your best friends. But there are also some tricks like combining protein and carbs for breakfast (instead of just a marmite toastie), that will add to that satiated feeling. The best combo? Something with fats in there too, so think: almond nut butter on rye with some slices of banana (vegan) or eggs with avocado on toast or a bowl of oats with peanut butter, sliced apple and a sprinkle of cinnamon (vegan). Yum!

Legumes (chickpeas, lentils, beans)

Complex carbs, lean protein and healthy fat = a recipe for fullness! Plus, beans make for a great gluten-free swap out for toast at breakfast time. Can we get another serving of hummus, please?

We love that these Faithful to Nature chickpeas are packaged in waste-free, compostable materials.


Results from the Pennington Biomedical Research Centre show that participants who ate eggs for breakfast had lower levels of ghrelin, an appetite-stimulating hormone that tells the brain to eat, and higher levels of PPY, a hormone that helps stomachs feel full.

READ MORE: What Happens To Your Bones If You Cut Dairy Out Of Your Diet

Greek yoghurt

With more protein than regular yoghurt and less sugar, Greek yoghurt is a healthy, filling breakfast option.


Foods high in fibre and rich in fat take longer to digest, allowing you to experience less overall hunger. Plus the fats in avocados are really good for your skin, hair and heart health.

Cayenne pepper

The spice is an appetite suppressant, according to US studies. But it’s also a mood-booster, so get those happy feel good vibes with a little heat!

Cayenne is also a common ingredient in natural cold and flu remedies.


Astudy by Pennsylvania State University revealed that women who ate chicken-and-rice soup at breakfast time ate much fewer calories later in the day. When it comes to soups, think bone broth heartiness. It’s good for the gut and immune system.


Oats are low in calories and a great source of fibre, particularly a soluble fibre called beta-glucan. It also scores high on the satiety index, ranking 3rd overall. Studies also show that participants felt fuller after eating oats than other ready-made materials.

Rolled oats, unlike steel-cut oats, are super quick to cook, scoring you more time in the morning.


These nuts have the most fibre of all nuts and fibre helps keep you feeling fuller for longer

The ultimate “power snack” – mega nutritional benefits and low a glycaemic index for lasting energy.


Broccoli is part of the cruciferous family of veggies, all of which are packed with nutrients. Broccoli also has tons of antioxidants, which have cancer-fighting benefits, but the main reason they help keep you full? Their high-fibre content. It might seem odd to eat broccoli at breakfast, but they’re great grilled, served with poached eggs!


Not only important for general health and organ functioning, drinking enough water also aids in helping you feel full.

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