15 Healthy Foods That Will Make You Feel Full and Satisfied

Beans are a great source of fiber, and chickpeas are no exception, says Alpert. Three tablespoons of commercial hummus contain about 2.7 grams of fiber. But be careful what you dip into hummus: Pita bread made with white flour won’t be as filling as one made with whole wheat flour, or even better, crudités.

try: Lemon and carrot hummus

Suppress those 10 a.m. hunger pangs with a fiber-packed breakfast. Quaker Organic Unflavored Instant Oatmeal has 4 grams of fiber per serving. Plus, oatmeal contains soluble fiber, which helps lower cholesterol, and insoluble fiber, which helps keep you full.

more: 5 Beautiful (and Healthy!) Ways to Top Your Hot Cereal

Lentils are high in protein and will make you feel fuller and According to Alpert, each 1/4 cup serving contains 3.9 grams of fiber and about 4.5 grams of protein.

try: Nana’s Lentil Soup

Broccoli is a type of cruciferous vegetable. Packed It’s packed with nutrients: It’s packed with antioxidants that may help prevent cancer, plus it’s a great source of fiber, says Alpert (one cup of cooked broccoli has 5.1 grams of fiber).

try: Cashew nuts, tofu and broccoli stir fry

Not to mention how trendy this high-fiber superfood is. There’s a reason kale is trending: “All this dark green stuff is super healthy and loaded with antioxidants,” says Alpert. And speaking of fiber content, 2 cups of raw kale has 4.8 grams of fiber.

more: 5 Ways to Eat More Kale

“Raspberries are really dark, and they’re a great source of fiber, plus antioxidants,” Alpert says. They’re also high in vitamin C. “I think you can have too much fruit, because too much fruit can lead to too much sugar,” Alpert says. “But one cup of raspberries is great.” Raspberries have 8 grams of fiber.

try: Raspberry Yogurt Parfait

This is also a delicious and nutritious option when you’re in the mood for something sweeter than, say, Brussels sprouts. One medium apple contains 4.4 grams of dietary fiber.

try: Autumn salad

Barley has the highest fiber content of any whole grain—cooked pearled barley has 6 grams of fiber per cup. Serve it as a side dish or as an ingredient in salads or soups, suggests Alpert.

try: Mushroom and barley soup

Chia seeds are a superfood that’s incredibly versatile — you can stir them into everything from yogurt to cauliflower to peanut butter cookies — and just 1 ounce (about 2 tablespoons) of chia seeds packs 9.8 grams of fiber.

more: 8 delicious dishes using chia seeds

Not only are the veggies filling, but they’re also a great source of beta-carotene, says Alpert. Plus, baby carrots might be the easiest snack ever: About seven large baby carrots contain 3 grams of fiber.

try: Ginger-flavored sweet potato and carrot soup

“Many people don’t realize how healthy artichokes are,” says Alpert. “They’re so low in calories that they’re a struggle to eat, which slows down your eating pace.” Plus, one cooked medium artichoke has a whopping 10.3 grams of fiber. You can eat artichokes whole or add the hearts to your pizza or pasta to add fiber to your meals.

try: Artichokes with Lemon Dressing

“Nuts are a great combination of protein, fat and fiber,” says Alpert. A 1/4 cup serving of nuts has 4.5 grams of fiber. Grab a bag of nuts or stock up on KIND bars for a great source of fiber on the go.

try: Brown rice pilaf with apricots and almonds