The reason that some fruits and vegetables are more filling than others is due to a high water, fat, and fiber content. Fiber-rich produce controls blood sugar, which reduces cravings.
Our top 5 fibrous fruits and veggies slow gastric emptying while being nutritious and delicious at the same time.
Avocados
This fruit has 13.5 grams of fiber and 15 grams of heart-healthy omega-6 fat. Avocado slows digestion, helping dieters feel fuller for longer. The satisfying “mouth feel,” of avocados helps to stave off cravings for creamy treats.
Prunes
Pitted prunes are ideal for colon cleansing as a cup contains 12.4 grams of fiber. Even though prunes are a natural laxative, they’re also fibrous enough to make you feel full. Consider prunes to be like sweet candy, but be careful not to over-indulge. Half a cup of prunes fills you up without provoking bowel discomfort.
Raspberries
Raspberries are a filling fruit because they contain 86% water and offer 8 grams of fiber per cup. They’re lower in sugar than other fruits, with only 5 grams per cup. Diabetics and dieters can fill up on raspberries, without feeling guilty.
Artichokes
Artichokes are a good appetizer for those who want to feel full and avoid a second helping at dinner. This antioxidant-rich vegetable has 7 grams of fiber, less than 1 gram of sugar, and is 85% water.
Pears
A single pear contains 5.5 grams of fiber, some of which is in the form of pectin. Pectin is a soluble form of fiber that helps to slow digestion, absorb toxins, and improve gut health. The pear’s water content, at 85%, will also promote a feeling of fullness.
Fill Up on These Choices Too
Other fruits and vegetables with a high fiber content include blackberries (7.6%), apples (4 grams), and blueberries (3.5 grams.) Produce that is rich in water are watermelon (92%), apples (85%), and bananas (75%). Keep these choices in mind the next time you’re in the produce aisle and choosing raw foods to stave off hunger pangs between meals.
