The Satiety Index: Most Filling Foods

How does the Satiety Index work?

In the original study, Dr Holt got participants to eat 240 calorie portions of 38 different foods and they rated their hunger levels over the following 2 hours. The responses were used to calculate the satiety (did they want to continue eating) rating. Some of the most filling foods included boiled potatoes, white fish and eggs and they scored much higher than the white bread. Foods that were deemed lower ranking included cakes and sweets and they were found to be less satisfying.

The research showed how different types of filling foods affect appetite and how choosing high satiety foods can support better portion control and long term weight management. Incorporating more healthy filling foods into your meals may help you feel full for longer and make it easier to maintain a calorie deficit.

What makes a food filling?

The feeling of fullness we experience after eating is called satiety and it plays an important role in appetite control and weight management. Choosing the right foods can help you stay satisfied for longer, making it easier to eat less without reaching for unnecessary snacks or overeating at the next meal.

Understanding which foods score highly on the food satiety index can support smarter meal choices and better energy balance throughout the day. So, what makes a food truly filling? It usually comes down to three main factors:

Nutrient content

The most satiating foods are typically rich in protein, fibre and healthy fats. These nutrients take longer to digest, they help to regulate the appetite hormones and this leads to feeling fuller for longer.

Some examples of nutrient dense and high satiety foods include:

• Eggs: A complete protein source with healthy fats

• Chicken breast: A lean and high quality protein that supports muscle maintenance

• Lentils: High in fibre and a plant-based protein

• Greek yoghurt: High in protein and calcium 

• Avocados: Packed with monounsaturated fats and fibre

• Salmon: Rich in protein and omega-3 fats, which support normal heart and brain function.

• Cottage cheese: High in slow digesting casein protein

• Chia seeds: Absorb liquid and expand in the stomach, providing fibre and omega-3 fats

• Mixed nuts: A handful provides healthy fats, protein and fibre

Including more of these filling foods in your diet can reduce snacking and support steady energy levels throughout the day.

Glycemic index (GI)

The Glycaemic Index (GI) is a measure of how quickly a food raises blood sugar levels after eating. Foods with a low GI are digested and absorbed more slowly, leading to a gradual release of glucose into the bloodstream. This helps to maintain steady energy levels, reduce hunger spikes, and improve satiety.

Examples of low GI, filling foods include:

• Porridge oats: Especially jumbo oats are slow digesting and rich in beta glucan fibre

• Boiled potatoes: Have a moderate GI and are very filling. For potatoes with the skin, they have additional fibre

• Lentils: High in fibre and some have additional proteins 

• Chickpeas: Versatile legumes that promote fullness and blood sugar control

• Wholegrain bread: Lower GI than white bread and provides more fibre and micronutrients

• Carrots: A vegetable that provides fibre and hydration

• Apples: A fruit with fibre and natural sweetness to help curb cravings

Including more lower-GI foods can support more balanced blood sugar levels and help keep you fuller between meals.

Water content

Foods high in water content add volume without extra calories, helping you feel full without overeating. They also support hydration, digestion and appetite regulation.

Examples of high water content, filling foods include:

• Cucumber: Over 95% water, low in calories and great for snacking

• Watermelon: Hydrating, sweet and satisfying, especially in warmer months

• Tomatoes: Juicy, low calorie and versatile in salads, sauces or as a snack

• Soups (broth based or with vegetables): High in water and volume, excellent for satiety

• Lettuce and leafy greens: High in water and fibre, great as a base for meals

• Oranges: High water content and fibre from the pulp, making them more filling than juice with vitamin C

• Courgette: Hydrating with fibre and easy to bulk out meals without extra calories

Choosing satiating foods with higher water content can help reduce overall calorie intake while keeping you full and energised.

What foods are the most filling?

The table shows the top 15 high satiety foods and highlights whether they contain protein, fibre and/or water. If they contain one or more of these nutrients, they tend to be more filling foods and can support better appetite regulation throughout the day.

Least filling foods to watch out for

Not all foods are created equal when it comes to keeping you full. Some are low on the satiety index, meaning they provide little satisfaction relative to their calorie content. These are often low in fibre, protein and high in refined carbs, added sugars, and unhealthy fats.

Many of these low satiety options are also high on the Glycaemic Index (GI), meaning they are digested quickly and can cause sharp fluctuations in blood sugar.

What happens when you eat high GI foods?

Foods with a high GI are broken down rapidly during digestion, causing a spike in blood sugar levels. This triggers a surge of insulin, which moves glucose into the cells for energy or storage.

However, this is often followed by a rapid drop in blood sugar, commonly known as a "sugar crash." As a result, you may experience feeling tired or sluggish, feeling hunger soon afterwards which often leads to a craving for more high sugar and high carb food in an attempt to boost your sugar levels. 

This pattern can lead to a cycle of blood sugar fluctuations, contributing to increased hunger, energy dips and poor appetite regulation. This can make it harder to maintain a healthy diet or manage weight effectively.

Examples of low satiety foods include:

• Cake: High in sugar and fat, low in fibre and protein

• Croissants and pastries: Small portions for a high calorie content

• White bread: Low in fibre and protein

• Sugary cereals: High in sugar and lacking in the nutrients that promote fullness

• Crisps: High in fat and salt, not very satisfying but easy to overeat

• Confectionery (chocolate, sweets, biscuits) – Packed with sugar and calories and low nutritional value

These foods are often less filling as they don't have protein or fibre that are the key nutrients that promote fullness. They tend to be high calories for smaller portions and are often quick to digest for short lived energy. By enjoying these foods in moderation and having a higher amount of healthy filling foods, this can help you stay fuller for longer and better regulate your appetite throughout the day.

What are the best foods for weight loss?

When it comes to weight loss, the quality of the foods you choose is just as important as the quantity. Foods that score high on the satiety index tend to keep you feeling full for longer, which helps naturally reduce your overall calorie intake by curbing hunger and preventing overeating.

Including a balance of starchy vegetables, legumes, lean proteins and plenty of non-starchy vegetables ensures your meals are both healthy filling foods and nutrient dense. Focusing on these types of foods helps you manage appetite more effectively, making it easier to maintain a calorie deficit without feeling deprived.

Satiety-friendly meal ideas

These meals are designed to be both nutritious and filling, combining protein, fibre and volume to maximise fullness. They focus on high satiety foods that help control appetite and can be easily adapted to suit different dietary needs by swapping ingredients while maintaining their satiating qualities.

Vegan

Hot meal: Lentil and vegetable stew

Cold meal: Quinoa edamame green salad

Vegetarian

Hot meal: Veggie omelette with cheese

Cold meal: Smashed chickpea avocado sandwich with wholemeal bread

Gluten-Free

Hot meal: Baked salmon with steamed veggies and potatoes

Cold meal: Chicken and peanut butter lettuce wraps with bell peppers

Dairy-Free

Hot meal: Spicy lamb and lentil soup with baby potatoes

Cold meal: Thai noodles with pork and a peanut lime dressing

High Protein

Hot meal: Grilled chicken with quinoa and spinach

Cold meal: Chicken and bacon salad

High-satiety snack ideas

These snack options focus on filling foods that keep hunger at bay between meals without excess calories. Like the meals, they offer flexibility to suit various diets without compromising on nutrition or satiety.

Vegan: Roasted chickpeas, hummus with carrots or oatmeal energy balls

Vegetarian: Greek yogurt with berries, boiled eggs or yoghurt bark with berries

Gluten-Free: Hard-boiled eggs, roasted chickpeas or hummus with celery sticks

Dairy-Free: Roasted chickpeas, oatmeal energy balls or avocado on rice cakes

High Protein: Egg muffins, Greek yogurt with almonds or tuna lettuce wraps

Weight loss support from Pharmacy2U

Losing weight can be challenging but with the right support, it becomes much more manageable. At Pharmacy2U, our clinicians can assess your health, offer personalised advice and discuss whether medical treatment is appropriate as part of a wide weight-management plan that also include nutrition, physical activity and lifestyle support. 

Supported by educational resources on appetite control and nutritious, filling foods, this comprehensive approach provides the tools and advice you need to confidently manage your weight loss journey.

Get support with weight management

If you’d like support with managing your weight, you can book a consultation with our clinical team. They will review your health, discuss lifestyle changes and, where appropriate, talk you through all suitable treatment options.