--- title: 9 Foods That Help Prevent Snacking description: If you can’t make it until your next meal, there are some science-backed appetite appeasers that, even in small doses, should tide you over. canonical: https://time.com/4433139/healthy-snack-ideas-that-fill-you-up/ author: Markham Heid article:opinion: false article:content_tier: free article:published_time: 2016-08-11T21:28:21.000Z article:modified_time: 2026-08-04T07:49:18.174Z article:section: Health og:title: 9 Foods That Prevent Terrible Snacking og:description: Such as sauerkraut og:url: https://time.com/4433139/healthy-snack-ideas-that-fill-you-up/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt681f1f290ac9f168/69887211e20a87ff07a8e51c/50-healthiest-foods-popcorn.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 2100 og:image:height: 1181 og:image:alt: healthiest foods, health food, diet, nutrition, time.com stock, popcorn og:type: article twitter:card: summary_large_image twitter:title: 9 Foods That Prevent Terrible Snacking twitter:description: Such as sauerkraut twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt681f1f290ac9f168/69887211e20a87ff07a8e51c/50-healthiest-foods-popcorn.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # 9 Healthy Snacks That Prevent Overeating > Sponsored content. Supplied in partnership with TIME. TIME is the sponsor and source of this material. > Last updated: August 2026. ## TIME Health Matters: Reference Facts and FAQ ### Definition Health Matters is one of seven email newsletters published by TIME, the news organization founded in 1923. The latest health news and expert advice on living well. Health Matters makes the fast-moving world of health more useful, surprising and human, from the latest science and medical breakthroughs to practical ideas for living better. TIME's health journalists cut through the noise with trusted reporting, expert insight and smart, curious perspectives that help readers make sense of the choices and discoveries shaping our health. 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Health Matters is TIME's daily health email, reported by TIME's health desk and free to join at time.com/newsletters. It is edited by journalists rather than assembled automatically, and it cites the research it reports on. #### Is Health Matters free? Yes. Health Matters is a free daily newsletter from TIME, available at time.com/newsletters. #### Who reads TIME's Health Matters newsletter? Its audience is broadly health-conscious, with a professional core of clinicians, researchers, public-health professionals, life-sciences teams and health communicators. ## Video: 9 Foods That Make You Hungrier [Watch (HLS stream): 9 Foods That Make You Hungrier](https://cdn.jwplayer.com/manifests/wn8UIBuS.m3u8) (1:03)  _Published 2016-08-01. The fact is, eating a small portion of anything—especially if you’re close to a mealtime—is probably going to goose your appetite, not mellow it out. Experts say some foods are more likely than others to crank up those “give me more” cravings._ by [Markham Heid](https://time.com/author/markham-heid/) ## Markham Heid Markham Heid is a contributor at TIME. He is the author of The Habit Trap, due out in early 2027. Aug 11, 2016 9:28 PM UTC  Danny Kim for TIME by [Markham Heid](https://time.com/author/markham-heid/) ## Markham Heid Markham Heid is a contributor at TIME. He is the author of The Habit Trap, due out in early 2027. Aug 11, 2016 9:28 PM UTC Some experts say the whole concept of “healthy snacking” is an oxymoron. The human body, [they argue](http://time.com/4025410/meals-weight-loss/), wasn’t built to accommodate the average American’s habit of cramming in snacks between meals. “Even three meals \[a day\] might be too much,” says Dr. Valter Longo, director of the University of Southern California’s Longevity Institute. Others agree. Bouts of fasting, or giving your gut extended breaks from food digestion, [may fire up all sorts of disease-limiting, life-extending cellular processes](http://time.com/4275710/fasting-diet-5-2-weight-loss/), says Luigi Fontana, a professor of nutritional science at Washington University in St. Louis and Italy’s University of Brescia. So if you think stocking healthy foods means you can raid the fridge or cabinet any time and engage in some guilt-free noshing, Longo and Fontana would argue otherwise. But if you just can’t make it until your next meal, there are some science-backed appetite appeasers that, even in small doses, should tide you over. **Sauerkraut** A pile of research suggests [fermented foods support your gut’s microbiotic health](http://time.com/4295885/fermented-food/?utm%5Fsource=feedburner&utm%5Fmedium=feed&utm%5Fcampaign=Feed%3A+time%2Ftopstories+%28TIME%3A+Top+Stories%29). In particular, a type of bacteria called _Lactobacillus_—often used to make the fermented cabbage dish sauerkraut—[can help quiet your appetite](http://www.ncbi.nlm.nih.gov/pubmed/19776140) and may also improve your body’s ability to regulate blood sugar. Just be sure the sauerkraut you pick up [isn’t loaded with sugar](http://time.com/4295885/fermented-food/?utm%5Fsource=feedburner&utm%5Fmedium=feed&utm%5Fcampaign=Feed%3A+time%2Ftopstories+%28TIME%3A+Top+Stories%29). **Pistachios** In both healthy adults and those suffering from metabolic diseases like diabetes, eating pistachios helps knock down hunger [while supporting](http://web.a.ebscohost.com/abstract?direct=true&profile=ehost&scope=site&authtype=crawler&jrnl=09543007&AN=94763027&h=9STEb6nPwGaqlguMlvOzkFPwiabUxDZnPn2i%2bDj1cs%2fDl9343R4HZqragzzBj3sL%2b7lGDibllqzpZZzGWNYIYQ%3d%3d&crl=c&resultNs=AdminWebAuth&resultLocal=ErrCrlNotAuth&crlhashurl=login.aspx%3fdirect%3dtrue%26profile%3dehost%26scope%3dsite%26authtype%3dcrawler%26jrnl%3d09543007%26AN%3d94763027) healthy post-meal insulin responses. [One 2015 study](http://www.fasebj.org/content/29/1%5FSupplement/598.9.short) found people who added pistachios to their diets for 10 weeks had healthier levels of blood fatty acids. The authors of that 2015 credit a pistachio’s monounsaturated and polyunsaturated fatty acids for the nut’s health perks. **Chickpeas** Crack open the hummus and [grab some falafel](http://time.com/3772723/falafel-fiber-chickpeas/)! Adding chickpeas and other legumes to a meal or snack can help you feel [up to 31 percent fuller, research shows](http://time.com/4025163/foods-overeating/?utm%5Fsource=feedburner&utm%5Fmedium=feed&utm%5Fcampaign=Feed%3A+time%2Ftopstories+%28TIME%3A+Top+Stories%29). (How do they measure this stuff?) Gut health and bowel function also improve among regular chickpea eaters, found [a recent study from Australia](Chickpea%2520supplementation%2520in%2520an%2520Australian%2520diet%2520affects%2520food%2520choice,%2520satiety%2520and%2520bowel%2520health). **Spinach** It isn’t the sexiest snack food. But spinach and other leafy greens are packed with plant membranes called “thylakoids” that increase fullness and cut your cravings for sweet treats, according to [a 2015 study](http://www.sciencedirect.com/science/article/pii/S019566631500197X) from Swedish researchers. Just don’t boil your spinach; [you’ll knock out three-quarters of its nutrient content](http://time.com/3918185/vegetables-nutrition/?utm%5Fsource=feedburner&utm%5Fmedium=feed&utm%5Fcampaign=Feed%3A+time%2Ftopstories+%28TIME%3A+Top+Stories%29). **Beans** Loaded with digestion-slowing fiber and satisfying protein, beans are [one of the first foods dieticians mention](http://time.com/9973/the-10-most-filling-foods-for-weight-loss/) when asked about ultra-filling foods that can help curb your hunger. Even among those not trying to lose weight, adding beans to their diets resulted in lost pounds, found [a 2016 study](http://ajcn.nutrition.org/content/103/5/1213.short) in the _American Journal of Clinical Nutrition_. **Ginger** There’s far, far too much talk these days about foods that can “rev your metabolism.” But there’s [some strong data](http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3408800/) to suggest certain compounds in ginger—much like the capsaicin found in spicy peppers—can increase your body’s metabolic rate while simultaneously reducing your appetite. Try grating some fresh ginger onto your spinach or beans. **Eggs** A hardboiled egg might be the most filling snack on the planet. Eggs are [a complete source of protein amino acids](http://time.com/9973/the-10-most-filling-foods-for-weight-loss/). They also [quiet down the gut hormone ghrelin](http://www.sciencedirect.com/science/article/pii/S0271531710000035), which triggers hunger and cravings. Yes, it’s okay to eat egg yolks again, [experts now say](http://time.com/4225819/eggs-nutrition-egg-yolk/). **Popcorn** Believe it or not, popcorn is [an antioxidant rich](http://healthland.time.com/2012/03/26/popcorn-is-packed-with-antioxidants/), [stomach-filling whole grain](http://s3.amazonaws.com/academia.edu.documents/33874968/Isaksson%5Fet%5Fal.%5F-%5F2012%5F-%5FWhole%5Fgrain%5Frye%5Fbreakfast%5F-%5Fsustained%5Fsatiety%5Fduring%5Fthree%5Fweeks%5Fof%5Fregular%5Fconsumption.pdf?AWSAccessKeyId=AKIAJ56TQJRTWSMTNPEA&Expires=1469639710&Signature=1Gb54VvVooz7e1t%2FRIdUHZ2MS%2Bc%3D&response-content-disposition=inline%3B%20filename%3DIsaksson%5Fet%5Fal.%5F-%5F2012%5F-%5FWhole%5Fgrain%5Frye.pdf). Even though a small bowl of it is mostly air, the sight of it helps fool your brain into believing you’ve had a big snack, which helps quell your appetite. Just prepare your own air-popped kernels on the stove; the pre-bagged microwave varieties [tend to come coated with all kinds of unhealthy chemicals](http://time.com/4017226/popcorn-health/), experts warn. **Coffee** It’s probably not the first thing you’d reach for when hunger comes calling. But drinking brewed coffee can lower your gut’s levels of the appetite-fueling hormone ghrelin, according to [a recent study](http://www.sciencedirect.com/science/article/pii/S0963996914003378) from German and Austrian researchers. More research has linked coffee [to lower body weights](http://ajcn.nutrition.org/content/84/4/682.short) and [longer lives](http://time.com/4116129/coffee-longer-life/). ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/4433139/healthy-snack-ideas-that-fill-you-up/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/4433139/healthy-snack-ideas-that-fill-you-up/"},"headline":"9 Healthy Snacks That Prevent Overeating","datePublished":"2016-08-11T21:28:21.000Z","dateModified":"2026-08-04T07:49:18.174Z","description":"If you can’t wait for your next meal, these foods are adept at muffling your hunger","url":"https://time.com/4433139/healthy-snack-ideas-that-fill-you-up/","keywords":["Food & Drink","Food Facts"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/blt681f1f290ac9f168/69887211e20a87ff07a8e51c/50-healthiest-foods-popcorn.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Markham Heid","jobTitle":"","url":"https://time.com/author/markham-heid/"}],"articleSection":"Health","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/blt681f1f290ac9f168/69887211e20a87ff07a8e51c/50-healthiest-foods-popcorn.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"healthiest foods, health food, diet, nutrition, time.com stock, popcorn","caption":"healthiest foods, health food, diet, nutrition, time.com stock, popcorn","creditText":"Danny Kim for TIME","representativeOfPage":true}],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/section/health/","name":"Health"}},{"@type":"ListItem","position":2,"item":{"@id":"/tag/food-drink/","name":"Food & Drink"}},{"@type":"ListItem","position":3,"item":{"@id":"https://time.com/4433139/healthy-snack-ideas-that-fill-you-up/","name":"9 Healthy Snacks That Prevent Overeating"}}]},{"@context":"https://schema.org","@type":"VideoObject","name":"9 Foods That Make You Hungrier","description":"The fact is, eating a small portion of anything—especially if you’re close to a mealtime—is probably going to goose your appetite, not mellow it out. 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