Healthy Foods To Reduce Cravings (That Taste Good, Too)

Written by Daisy Whitbread
BSc (Hons) MSc DipION Medically Reviewed by
Dr. Patricia Shelton

Foods to Reduce Cravings

• 1. Water + Add
  Thirst signals can be confused with hunger signals (1), so simply staying hydrated and drinking plenty of water and other fluids throughout the day can help manage cravings. Sipping on 8 cups (2 liters) spread out across the day should be enough to manage cravings. Foods with a high water content such as soups, porridge, fruits, and vegetables are also useful, as they help keep you feeling full for longer (2).
  Nutrition Facts for Tap Water.
• 2. Oats + Add
  Oats and other whole grains are great for balancing blood sugar, as they release their energy slowly and gradually into the bloodstream. In contrast, refined carbohydrates such as white bread, white rice, and pastries release their energy quickly, causing blood sugar highs and lows, that can lead to cravings. Oats are especially good as they are high in soluble fiber, which is excellent for keeping you feeling full for longer (3).
  Nutrition Facts for Cooked Oatmeal.
• 3. Cinnamon + Add
  Cinnamon has been shown in some studies to help control blood sugar levels (4,5), which as mentioned, can help reduce cravings. The effects of cinnamon have been studied mainly in people with type 2 diabetes and pre-diabetes and it has shown promising effects on fasting blood glucose levels. An ideal breakfast could therefore be oatmeal porridge (see number 2 above), with cinnamon sprinkled on top plus some nuts, seeds, or yogurt for extra protein.
  Nutrition Facts for Cinnamon.
• 4. Spinach + Add
  Spinach and other green vegetables contain substances called thylakoids that have been shown to reduce hunger, increase satiety and reduce cravings for salty, sweet, and fatty snacks throughout the day (6). Thylakoids appear to promote the release of satiety hormones in the body, which leads to the aforementioned effects (7,8). The research has been done using extracts from leafy greens, but as these foods are also high in water, vitamins, and minerals, increasing their intake is certainly a good idea.
  Nutrition Facts for Cooked Spinach (Boiled, Drained).
• 5. Eggs + Add
  To balance blood sugar levels, it is important to include some healthy protein with meals (and snacks), such as eggs, fish, tofu, or beans, in combination with slow-releasing carbohydrates (whole grains, sweet potatoes, and other starchy vegetables). This is the winning combination for keeping blood sugar levels balanced, appetite in check, and banishing those cravings. Eating two eggs for breakfast has also been shown in studies to increase satiety and reduce short-term food intake (9).
  Nutrition Facts for Hard Boiled Eggs.
• 6. Probiotics + Add
  Live yogurt and other probiotic foods such as sauerkraut, kefir, and kimchi may help reduce cravings via their effects on gut bacteria. The balance of bacteria in the gut, known collectively as the 'microbiome' has far-reaching effects on many areas of health, including weight, appetite, and even food cravings. It is believed that certain bacteria could stimulate food cravings to motivate us to eat foods that either benefit them or suppress their competitors (as the gut environment is all about competition between different bacterial strains for space, food, etc) (10).
  Nutrition Facts for Non Fat Yogurt.
• 7. Pulses + Add
  Pulses such as beans, chickpeas, and lentils contain the perfect balance of slow-releasing carbohydrates, protein, and fiber, making them great for blood sugar balance and keeping you feeling full. Both of these effects will help reduce the likelihood of food cravings. Research shows that eating meals containing pulses, does keep people feeling full and satisfied for longer (11).
  Nutrition Facts for Cooked Lentils (Boiled) (Mature Seeds).
• 8. Chia Seeds + Add
  Chia seeds are a great source of satiating fiber, healthy fats, and plant protein. One study found that eating yogurt enriched with chia seeds as a mid-morning snack reduced hunger and desire for sugary foods while promoting satiety and reducing the amount eaten later that day (12). There is preliminary evidence that chia seeds may also support people trying to lose weight and improve various other health outcomes (13).
  Nutrition Facts for Chia Seeds.
• 9. Pistachios + Add
  One study found that eating 1.5oz (42g) of pistachios every day for 4 months helped people manage their weight and reduced the number of sweets they ate (14). Another found that snacking on pistachios every day mid-morning for 12 weeks reduced hunger and increased satiety (15). Nuts in general tend to be a highly satisfying snack, helping people control their appetite and eat less.
  Nutrition Facts for Dry Roasted Pistachio Nuts.
• 10. Avocados + Add
  One study found that eating avocados as part of a meal helped people feel more satisfied and reduced appetite following the meal. These effects were due to effects on satiety hormones and the hormone insulin, which is involved in blood sugar regulation (16). Another study found that eating half an avocado with lunch increased satiety by 23% and reduced the desire to eat by 28% for 3-5 hours (17).
  Nutrition Facts for Avocados.

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