4. Broth-Based Soups
No one really thinks of soup as filling, but it can be. In fact, studies show that some soup can be more filling than a solid-food meal with the same ingredients. Eating soup as an appetizer could increase your satiety to the point that you eat about 20% fewer calories overall in that meal.
5. Apples
Apples also score highly on the satiety index because they contain a soluble fiber called pectin that regulates digestion. They also contain a great deal of water – up to 85% per piece – which provides volume to make you feel full but not a lot of calories.
One study examined the results of consuming solid apple segments, applesauce, or apple juice at the beginning of a meal. The people who ate apple segments went on to consume 91 fewer calories than the applesauce group and 150 fewer calories than the apple juice group.
If you want to enjoy apple flavor and not gain weight, make sure to eat it whole. And if you get bored of apples, know that citrus fruits are also fairly high in pectin and water.
