Learn the appetite science
Protein & appetite
Short-term research supports a role for protein in appetite suppression.
Energy density
Water-rich foods can make meals larger without proportionally increasing energy density.
Fibre
Fibre-rich foods can add bulk and structure, though effects differ by fibre type.
Whole fruit vs juice
Whole fruit preserves more structure and chewing.
Carbohydrates
Potatoes, oats, pulses and wholegrains can all contribute to satisfying meals.
The whole meal
Hunger is also affected by sleep, stress, health, medication and previous meals.