Healthy Filling Snack Foods

Finding a healthy, filling snack can be tricky. When you're dieting, you want to have snacks that curb your cravings until the next meal, while still providing an array of nutrients. Look for snacks that are high in fiber, protein, vitamins and minerals to keep you satisfied until your next meal.

Vegetables

Vegetables provide a feeling of fullness because they're packed with fiber. Most vegetables contain insoluble fiber, while some also contain soluble fiber. Insoluble fiber helps keep your digestive tract healthy and regulates your bowel movements. Most raw vegetables contain insoluble fiber, those with the highest amounts include cauliflower, turnips, carrots and brussels sprouts. Soluble fiber helps lower blood sugar and cholesterol levels. Vegetables in the bean family contain soluble fiber. For a quick snack, try carrots with hummus or cauliflower with ranch dressing.

Fruits

Like vegetables, fruits keep you fuller longer due to their fiber content. Apples and citrus fruits are especially high in soluble fiber. The dietary recommended intake for fiber, provided by the Institute of Medicine, is 25g per day for women and 38g per day for men under 50. For adults over 50, women should consume 21g of fiber per day, while men should get 30g of fiber per day. For a filling snack, try an apple with peanut butter or half a grapefruit.

Whole Grains

Whole grains are grains that have not been refined, leaving the bran and germ intact. This makes whole grains a fiber-filled food. Fiber helps to make you feel fuller longer, and provides health benefits, such as lowering your risk for heart disease and diabetes.

Choose whole-grain products, such as brown rice, wild rice, whole oats, whole-grain, corn, bulgur, oatmeal, graham flour, and products labeled as being whole wheat or whole rye. Snack on a filling bowl of oatmeal, half a sandwich on whole grain bread or popcorn.

Nuts and Nut Butters

Nuts and nut butters make a healthy, filling snack due to their protein, fiber and healthy fat content. These nutrients give you the feeling of fullness without guilt. A 1-oz. serving of nuts, such as almonds, walnuts or peanuts may be the snack you need to keep you satiated. Or, 1 tbsp. of peanut or almond butter spread on fruit slices or a rice cake will keep you full.

Soup

A homemade soup can be a filling and healthy snack. Making soup at home allows you to control the ingredients and add whole grains and plenty of vegetables. These fiber-filled foods, along with a clear broth, will hold you over until your next meal. Try making vegetable wild rice soup or a curried lentil soup with peanut sauce for your next soup snack.