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Written by Michelle Shelton
April 11, 2023
As you do the work to get back in touch with your body cues, the foods that you eat do matter. It helps to eat foods that trigger fullness when you are working to get back in touch with the sensation of fullness in your body. I am not a fan of lists of foods to eat or to avoid. All foods can fit into a nourishing, balanced diet. But there are some principles that can serve as guidelines to help facilitate fullness and satisfaction from eating.
Different foods have different effects on your experience of fullness and satiety. Making sure you include some of all of them at each meal and snack throughout the day can have a big impact on your satisfaction and satiation from eating.
I like to think about it as the big 3 - three core components that make up a balanced, satisfying plate. Every meal and snack should contain some protein, some fat, and some fiber. Not only does this help with fullness, but the variety of texture, color, and flavor also can make the meal more satisfying to the sensual experience of eating, leading to a more complete sense of fullness.
Protein: Protein is an important component of your diet when it comes to feeling your fullness. It slows digestion, moderates insulin response, and increases levels of hormones that trigger the experience of fullness in the brain. Numerous studies document the satiating power of protein. In nutrition research, protein intake has the most significant and consistent effect on satiety compared to fat or fiber. Simple sources of protein could include nuts, eggs, lean meats, beans and legumes, edamame, cheese, yogurt, milk, and lean meats.
Fat: Fat has a similar effect on slowing digestion and stimulating fullness hormones. However, studies are more mixed on the overall impact of fat on fullness. It depends on many factors. However, in general, it is a good idea to include some high quality fats in each of your meals. Oils that are liquid at room temperature are generally healthier for your heart and a good choice for a healthful diet. Most fats from plant sources - avocado, olives, nuts - are also a good bet. Try to avoid trans fats from hydrogenated oils and minimize saturated fats.
Fiber: Fiber binds to water and adds bulk as you eat and digest your food. This both slows digestion and also increases stomach distention, which triggers fullness. Fiber also has a number of other benefits, like lowering cholesterol and improving gut flora and overall gut health, which also leads to improved immune health. You really can’t go wrong with fiber! Fruits, vegetables, and whole grains are your best friends when it comes to fiber intake.
It might feel overwhelming to think about including all 3 at every meal and at every snack. I definitely get that. It’s so easy to just grab a box of crackers and be done - snack accomplished. Keeping it simple is key. If you want the crackers, grab the crackers. Then ask, what can I add to this to get my big 3? Maybe some cheese for some protein and fat and an apple for some fiber - plus the added bonus of all the phytochemicals, vitamins and minerals.
Another example, my kids have been working through their Easter candy at snack time. Simply adding a glass of milk and banana slices can balance it out and bring more satiety and balance to the snack.
Give it a try this week and see how it goes. Being intentional about incorporating these three elements into your meals can increase your satisfaction. You will feel your fullness more acutely, feel more completely that your needs have been met, and that you have been truly nourished.
References
https://pubmed.ncbi.nlm.nih.gov/23885994/
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