How many times have you just gotten done eating a when thirty minutes later, you hear that familiar and taunting sound of your stomach gurgling?  Don’t worry you’re not alone.  It happens to the best of us!  In an effort to not ruin your diet–don’t reach for a snack!  Instead, here are a few foods that help you stay more full for longer periods of time. Eat up and enjoy!

Water - That’s right, you know it and we know it.  Just drink more water!  It keeps your organs, joints, tissues and the digestive system functioning fluidly. If you drink enough of it it can also curb hunger.  Try to drink two cups of water before every meal and you’ll end up eating roughly seventy-five to ninety fewer calories.

Almonds – The nut with the most fiber per serving , the almond should be your new favorite food.  Wake up in the morning late and don’t have time for breakfast?  Four more hours till lunch? A handful of almonds can get your metabolism going, and also curbs your hunger until its time for your next meal. Just be sure not to overdo things, too much of a good thing can do you harm.  In this case, too many almonds throughout your day may lead to spoiling your appetite for your next meal, or causing too much calorie intake per day.

Avocados – These just might be the perfect food.  The avocado is delicious and packed with fiber and heart-healthy monosaturated fat.  Avocados’ oleic acid (another monosaturated fat) tells your brain that your stomach is full.  How about that? Just be sure that if you are snacking on the avocado to only eat half of it as it has 140 calories, alone.

Eggs – Eggs are perfect for filling us up because they are the perfect combination of protein and fat.  They give people lower levels of ghrelin, an appetite-stimulating hormone that tells the brain to eat, and higher levels of PPY, a hormone that helps stomachs feel full.  Also, even though eggs yolks have a high cholesterol content, they aren’t the main culprit in raising blood cholesterol, but if you would still rather stay clear, then egg whites can also stave off your hunger.

Legumes – Know what sounds good? A great combo of protein, complex carbs and good fats!  Know what has all this? A serving a beans, lentils, chickpeas, or peanuts! These all add up for a great way to keep blood sugar stable, helping you feel full enough to keep on going.

Soup – If you eat more soup, you’ll experience fewer cravings.  Just try starting your day off with a low-calorie chicken and rice soup as a morning snack.  You won’t want to eat as much when lunch rolls around. The high water content and the fibrous vegetables found in soups help keep you feeling good. Keep in mind, this only applies with broth-based soups.

Greek Yogurt – Perfect way to feel satiated.  Greek yogurt has a high calcium content, low sugar content, and a six oz. serving has fifteen to twenty grams of protein. Definitely add this to your grocery list.