Hunger is your body's way of letting you know that your fuel tank is low but there are certain foods that may keep your hunger pains at bay. Experiencing moderate hunger, particularly before meals, is normal and often a positive sign of health. Excessive hunger can pose problems, however, particularly if you carry excess body weight. Factors that may trigger increased appetite include reduced caloric intake, increased physical activity, certain medications, emotional stress, sleep deficiencies and dehydration. In addition to addressing underlying causes, certain foods may enhance appetite control.
Fruits and Vegetables
Fruits and vegetables contain rich amounts of water, which promotes satiation and contributes no calories. As a result, they are considered low in energy density, or lower in calories per gram compared to denser foods, such as high-fat sweets and butter. Raw carrots, for example, consist of 88 percent water. One half-cup serving provides a mere 25 calories. Just 1/2 cup of sugar, which contains no water, provides 387 calories. To increase satiation without adding excessive calories to your diet, consume more water-rich fruits and vegetables, such as berries, citrus fruits, tomatoes, cantaloupe, kiwi, celery, cucumbers, bell peppers, leafy greens and water chestnuts.
Low-Fat Dairy Products
Low-fat dairy products supply rich amounts of protein and calcium. Low-fat milk and yogurt are considered low-glycemic, meaning they have a mild impact on your blood sugar levels. Lowering the glycemic impact of your diet may help delay hunger cues and enhance weight loss and weight maintenance, according to the Linus Pauling Institute at Oregon State University. Avoid whole milk, heavy cream and high-fat cheese, which are higher in saturated fat and calories. Top your breakfast cereal with low-fat milk and swap high-fat ice cream in your diet out for low-fat yogurt topped with fruit. Nonfat and low-fat milk provide lower-calorie alternatives to heavy cream in coffee drinks.
Whole Grains
Because whole grains contain all nutritious part of the grain, they digest slower than more efficiently than refined grains, such as white flour. As fiber-rich, low-glycemic foods, whole grains may also help manage hunger pangs. Fiber, like water, provides no calories, but promotes a sense of fullness. Particularly fiber-rich whole grain foods include steel-cut oats, long-grain brown and wild rice, air-popped popcorn, quinoa, pearled barley, bulgur and whole wheat bread. When purchasing breads, cereals and pasta, check ingredients lists to ensure that whole grains are listed as main ingredients.
Legumes
Legumes, such as split peas, lentils and beans, contain a unique blend of protein and fiber. A 1-cup serving of cooked split peas or lentils provides up to twice as much fiber as other fiber-rich foods, such as barley, whole wheat pasta, raspberries and pears. As naturally low-fat, cholesterol-free foods, legumes also provide heart-healthyalternatives to fatty red and processed meats in casseroles and Mexican dishes. Nutritious legume-based dishes include lentil soup, split-pea soup, chilled bean salads, edamame, hummus and low-fat vegetarian chili.
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