Satiety: How to Feel Full and Satisfied

The science of satiety is a balance of hormones and neural signals.

Gut peptide hormones like GLP-1, CCK, amylin, and PYY help regulate the feeling of fullness and hunger suppression.

These hormones tell the brain to reduce appetite and feel satisfied after eating.

Once we understand these mechanisms, we can better understand how certain foods and nutrients affect hunger and how they promote satiety.

Protein is the MVP in satiety. High-protein diets increase hormones like GLP-1 and CCK, which increase the feeling of fullness. They are anorexigenic hormones.

Protein intake also lowers ghrelin, the hormone that stimulates hunger.

Lean meats, poultry, eggs, salmon, and Greek yogurt are high in protein, which can boost satiety and reduce overall calorie intake.

Fiber also helps with satiety. Soluble fiber dissolves in water and produces a gel that helps digestion. 

It also decreases cholesterol and sugar levels in the bloodstream. 

It also helps in the feeling of abdominal fullness, decreasing hunger. 

Insoluble fiber goes into the intestinal tract undissolved and draws water in with it. 

This promotes softer stools with more bulk which are easier to pass through the intestinal tract.

High-fiber foods like oatmeal, high-fiber breads, and legumes (beans), take longer to digest and prolong the feeling of fullness. 

Whole grains such as barley, quinoa, brown rice, whole wheat bread, air popped popcorn, and whole wheat pasta are high volume, low-calorie foods with soluble fiber.

Other high fiber foods such as fruits and vegetables that are high in water and fiber are great for satiety and calorie reductions. 

By making us feel full for longer periods, high-fiber foods like fruits and vegetables can reduce overall calorie intake.

Healthy fats found in foods like avocados, nuts, and olive oil play another important part in regulating satiety and controlling appetite. 

Dr. Bruell, a board certified internal medicine specialist, says, “Fats can have a bad reputation, and are often completely omitted from the diet without regard to the possible helpful effects.”

It all depends on the kind of fat we’re referring to. 

Saturated fat, which is shown on every nutrition label, can increase cholesterol, and should be avoided. 

Saturated fats occur in animal products such as whole milk, cheese, and butter, and in oils from coconuts. 

Saturated fats also contribute to breast and colon cancer occurrence.

Monounsaturated and polyunsaturated fatty acids, including medium-chain triglycerides (MCTs), are more rapidly absorbed and connected to oxygen, which increases the feeling of fullness. 

They also aid in decreasing cholesterol. 

These are fats which come from nuts and vegetables, like olive oil, avocado, seeds, and peanut butter. 

Include these fats in your diet to prolong your satisfaction, prevent overeating, and aid in weight management and loss.

Gut hormones like GLP-1, CCK, amylin, and PYY are the primary regulators of satiety.

Ghrelin, known as the hunger hormone, is released when the stomach is empty and blood sugar is low.

After eating, PYY is released to stop eating and increase the full feeling. 

According to Dr. Bruell, “PYY is a perfect example of why obesity occurs in some people and not in others. 

PYY production is controlled by our genes, and low levels of production result in low satiety and weight gain. 

Higher levels of PYY means a robust response to eating, with fullness and no more hunger.”

CCK is released from the gallbladder to slow digestion and increase food breakdown.

Stomach stretch receptors play a big role in sending fullness signals to the brain.

When the stomach is stretched from food intake, these mechanoreceptors send signals via the vagus nerve to the brainstem, communicating with the hypothalamus to promote satiety and reduce appetite.

Eating balanced meals with a mix of macronutrients like protein, fiber, and healthy fats can slow down digestion and increase post-meal satiety.

Including protein in every meal, such as fish, vegetables, and legumes, can keep you full and satisfied and reduce your overall calorie intake.

Practicing mindful eating can increase feelings of fullness and prevent overeating. Try these suggestions:

Drinking enough water can increase satiety and differentiate between thirst and hunger.

Often, thirst is mistaken for hunger, and we consume unnecessary calories. 

Adequate hydration can prevent this confusion and help you manage your appetite better.

Increasing satiety can lead to natural calorie reduction by feeling full.

Diets with low-energy-density foods like vegetables can reduce overall calorie intake and still allow big portion sizes.

As mentioned above, simple tips like eating slowly and chewing food thoroughly can increase fullness and reduce excess calorie intake.

Preventing overeating is key to effective weight management.

Simple carbohydrates which are found in highly processed foods like sugar, syrup, fruit juice, and baked goods taste good, but don't contribute to an overall feeling of satisfaction.

Oftentimes, consumption of these foods leaves us feeling hungry, and we end up consuming excess calories.

High-satiety foods can prevent snacking between meals and help manage portion sizes better. 

Exercise can also increase sensitivity to satiety hormones to manage hunger and prevent overeating.

Satiety is the feeling of fullness that tells our brain to stop eating.

It is important for food intake, hunger control, and weight management by preventing overeating.

It plays a big role in our eating behavior and weight management.

Protein, fiber, and healthy fats are the satiety-boosting nutrients that increase fullness and satisfaction after meals and reduce overall calorie intake.

Increase satiety by eating balanced meals with protein, fiber, and healthy fats, mindful eating, and staying hydrated for more fullness.