8 Foods That Will Legitimately Keep You Full for Hours, According to Nutritionists

Whole grains are high in fiber, which “basically tells your stomach to slow down and keep food in there longer, delaying digestion and calming your hunger hormones,” explains Kaufman. And “sprouted” grains (the trending term means the grain—or nut, seed, bean—had time to soak in water, swell, and crack its protective coating before being processed) make more important nutrients available to your body compared to regular varieties, including B vitamins, vitamin C, folate, fiber, and some essential amino acids, she adds. “Some people who have trouble digesting wheat may find sprouted grains easier to digest, as well,” notes Kaufman, since they offer more enzymes that help your bod break them down. In order to make grains even more filling, be sure to add a dose of healthy fat and protein, like a tablespoon of nut butter on toast, or a fried egg on your quinoa bowl.