The following is a list of the top 5 foods that help to keep you full longer, from Jovanka Ciares:

#1 - Chia Seeds - Chia seeds expand and become like a gel as they get in contact with water in your stomach, making you feel full for hours. They are a source of complete protein and contain omega-3 fatty acids, antioxidants and fiber.

#2 - Vegetable Soups - Water is one of the best appetite suppressors there is. Have a glass of water when you’re hungry, and the hunger will go away for awhile. Soups can help you control or suppress your appetite even longer and provide a wonderful opportunity to add nutritious ingredients like whole grains and vegetables to your daily routine.

#3 - Whole Grain Oats - Whole grain oats are very high in fiber and very low on the glycemic index, which means that they take longer to digest, helping you feel fuller, longer. Make sure you choose the whole grain type; not the oats doused in sugar. Top your oats with cinnamon, walnuts or pine nuts, which can help curb your appetite even further.

#4 - Quinoa - Quinoa is considered a complete protein, it’s a great source of fiber, calcium and other nutrients, and it is very easy to digest.

#5 - Apples - Apples are low on the glycemic index and will make you feel full for a long time. Apples contain a lot of a bulky type of fiber which has the ability to expand in your stomach, making you feel full longer than other fruits, and far longer than other processed snacks.

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