The Science Of Satiety: Why Do Some Snacks Keep You Fuller For Longer

Many people complain about feeling hungry even after they had a snack only 20 minutes ago, which can be frustrating. You may have noticed that this happens frequently when you eat certain types of foods or snacks.

In this blog, we have broken down the science behind satiety and explained how different types of nutrients help you feel fuller at different scales. Scroll down!

Why Do We Feel Hungry Even After Eating?

Foods that are digested quickly often contain mostly carbs. Carbs can make you feel energised and full for short periods of time, but then you’re hungry again.

True satiety is when you feel comfortably full, not overly full, and it lasts. To achieve that, you need snacks with a filling combination of protein, fibre, and healthy fats.

The Role of Protein In Fullness

Protein is one of the most effective macronutrients that we need for lasting satiety. Protein intake triggers the release of hormones that signal your brain that you’re full. This, at the same time, while providing essential amino acids for muscle repair.

This is why many fitness enthusiasts take convenient snacks, such as protein bars, to satisfy their hunger between meals or after workouts. These options help keep your energy levels steady and prevent mid-day slumps.

Protein-packed snacks are:

- Greek yoghurt with nuts
- Boiled eggs
- Whole-grain toast
- Cottage cheese (paneer) cubes
- Roasted chickpeas
- Edamame beans

The Power of Fibre

Fibre is a type of “difficult-to-digest carb” that comes from snacks made of fruits, vegetables, and whole grains. Since fibre takes a long time to digest, fibre-rich foods effectively satisfy hunger without spiking blood sugar levels.

Most of the fibre goes out of the body as waste, but it helps with gut motility, digestion, and aids in weight management. You may pair fibre with protein or healthy fats to create balanced snacks that nourish the body and prevent unnecessary cravings.

Fibre-rich snack options:

- Fresh fruit
- Vegetable sticks with hummus
- Roasted chickpeas
- Oatmeal or overnight oats
- Whole-grain crackers
- Popcorn (air-popped)
- Chia seed pudding

Make Healthy Fats Count

Healthy fats are more than just packed with calories; they take longer to digest, providing a slow and sustained feeling of fullness. You can find healthy fats in foods such as nuts, seeds, or even a spoonful of peanut butter, making simple snacks more satisfying. Pairing fats with protein is especially effective for longer-lasting energy.

Snacks with healthy fats are:

- Almonds
- Walnuts
- Cashews
- Avocado slices
- Chia seeds
- Dark chocolate (70% cocoa or more)

Be Mindful of Timing and Portion Control

Now, for various health reasons, it is ideal to consume even the healthiest foods in balanced portions at the right time. Taking small, well-timed snacks between meals can prevent overeating later.

Also, eating slowly and listening to your hunger signals to ensure that you eat just enough to stay energised. Treat snacks as a bridge between your meals, don’t make them the whole meal.

To Sum Up

To make sure that your snacks help you feel full between meals, focus on including protein, fibre, and healthy fats. Also, be mindful of portion and timing to feel full and energised throughout the day. Some simple examples of these filling snacks are boiled eggs, popcorn, Greek yoghurt, dried fruits, etc. Have them anytime you need an energy boost that lasts!

(This article is written by Brand Desk.)