How to Maintain Satiety for Longer

Satiety is the feeling of satisfaction and lack of hunger that follows after you have a meal. Not everything you eat will give you that feeling. Some foods, like hearts of palm, are naturally more filling than others — meaning you can eat less and still feel satisfied.

But what exactly are hearts of palm? They are a nutritious, fiber-rich vegetable made from the tender core of palm trees. Hearts of palm offer a low-carb, gluten-free option that’s both versatile and tasty, while also helping promote a sense of fullness.

If you’re looking to eat healthy, avoid overeating, or control your food portions, learning how to maintain satiety for longer can be incredibly effective in helping you reduce your food intake.

Here’s what you need to know about the foods and habits that can help you stay full longer.

How Do Certain Foods Impact Satiety?

In 1995, researchers at the University of Sydney created a Satiety Index to measure how well different foods satisfy hunger. Foods scoring higher than 100 on the index are considered more filling. These foods allow you to eat less and consume fewer calories while still feeling satisfied.

Most foods that rank high on the Satiety Index tend to share these traits:

• High in protein, which helps control hunger hormones like ghrelin and supports weight management.

• High in fiber, which adds bulk and helps you feel full for longer by slowing digestion.

• Low in energy density, meaning they’re low in calories but rich in water and fiber.

• High in volume, often containing plenty of water or air, promoting fullness.

However, just because a food is filling doesn’t mean it’s nutrient-rich. The best options are both satiating and nutritious — like hearts of palm.

Tip: Hearts of palm also make a great addition to salads and plant-based meals, helping you feel full without consuming excess calories.

Consuming these foods regularly can help you feel satiated longer and reduce overeating.

Habits That Support Satiety and Reduce Overeating

You can also improve your satiety through small lifestyle changes:

• Reduce stress, since high cortisol levels can lead to emotional eating.

• Stay hydrated, as thirst is often mistaken for hunger.

• Avoid distracted eating — eating while watching TV often leads to overeating.

• Use smaller plates or bowls to trick your brain into feeling satisfied with smaller portions.

These simple habits can make a big difference in how full you feel and how much you eat.

Maintaining satiety for longer helps you control food intake, reduce overeating, and stay energized throughout the day.

Beyond food choices, a healthy lifestyle includes getting enough sleep, avoiding junk food, and eating mindfully. Adding fiber-rich, low-calorie foods like Natural Heaven Hearts of Palm Pasta, Rice, and Ready Meals to your diet is a simple, delicious way to boost satiety while keeping calories in check.

👉 Discover our Hearts of Palm collection here and enjoy meals that help you feel full and nourished naturally.