Fifteen healthy foods that will curb your appetite

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Regular snackers can find themselves eating unhealthy sugary foods
Alternatives such as nuts can reduce appetite and give a feeling of fullness
Some contain hunger-regulating hormones, others are low in calories

Published: 03:41 EST, 17 July 2015 | Updated: 09:08 EST, 17 July 2015

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The next time you find your stomach grumbling between meals, it's worth knowing that there are many healthy snacks that naturally stave off hunger.

Options like edamame beans or avocado can stop us grazing on foods laden with fat and calories - and even smelling a bar of dark chocolate could be enough to satisfy cravings.

FEMAIL examines the 15 snacks that act as natural appetite suppressants - and stop you reaching for a packet of crisps.

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Nuts are one of the hunger-curbing snacks that will keep you feeling fuller for longer

1. NUTS

As well as containing healthy fats, nuts are packed full of fibre and protein, which release their energy slowly into the body, keeping you fuller for longer.

According to studies, pine nuts also contain a unique fatty acid called pinolenic acid which also reduces appetite signals in the body.

2. OATS

Oats contains the hormone cholecystokinin, which according to experts helps digestion and reduces appetite in the body.

The starch's slow impact on blood sugar, along with its soluble fibre, is the key - particularly if you eat them raw.

Edamame beans are high in protein, fibre and water which contributes to feelings of satiety

How to get the most health benefits from your avocado

3. AVOCADO

Packed with heart-healthy monounsaturated fats, avocados are experiencing a boom in popularity.

Scientists at Yeshiva University in New York have also looked at how the oleaic acid contained in avocados activates a brain area that increases the feeling of fullness and satiety.

4. EDAMAME

The little green beans contain folate, manganese, phosphorus and vitamin K, which promote good bone health and weight loss.

They are also high in protein, fibre and water content, which all contribute to sustained feelings of fullness.

5. LEAFY GREENS

Nutrient-rich leafy greens such as kale and spinach contain sac-like membranes called thylakoids, which, according to researchers at Lund University in Sweden, decrease feelings of hunger and help us feel sated.

Eating or even smelling dark chocolate decreases levels of 'hunger hormone', ghrelin

6. APPLES

The antioxidant pectin is found in high-concentration in apples.

As well as regulating digestive movements, it reduces the amount of sugar and calories absorbed into the blood stream after a meal.

This prevents the sugar 'crash' that can often leave you craving more food.

7. DARK CHOCOLATE

In a study in 2010, it was shown that women who ate or even smelled dark chocolate displayed decreased appetites and also showed decreased levels of the 'hunger hormone', ghrelin.

It is shown to be a far better option than milk chocolate, which is laden with calories and sugar - and its rich flavour boosts the sense of satiety, which means you consume less.

8. FLAX SEED

Packed with vitamins, minerals and essential fatty acids, flax seed contains dietary fibres which are shown to increase feelings of fullness.

Sprinkle over your cereal or porridge at breakfast to decrease your desire to delay your next bout of hunger pangs.

Pickles are filling yet substantially low in calories, which makes them the perfect snack

9. CHIA SEEDS

With its mild, nutty taste chia seeds are easy to incorporate into a diet or sprinkle on to a snack.

The tiny seeds expand in the stomach once consumed which helps fill you up and prevent mindless snacking.

Stir into a yoghurt to added goodness.

10. GREEK YOGHURT

Greek yoghurt has the whey strained out of it, which creates its thicker texture.

It also has about twice the amount of normal protein as regular yoghurt, which makes for a more stomach-satisfying snack. Add bananas and honey to sweeten it up.

11. BEANS

As well as peas, lentils and chickpeas, beans are an excellent source of slow-digesting protein and extremely versatile.

Packed with fibre and with a low glycaemic index, so they don't cause a blood sugar spike, they will help keep cravings or sugar urges at bay.

Greek yoghurt has twice the amount of protein as regular yoghurt, making it much more satisfying

12. VEGETABLE JUICE

Vegetable juice has a high vitamin, antioxidant and mineral content, that will not only boost the immune system but also help keep hunger pangs at bay.

Its thought to pack the body with the necessary enzymes in order to stabilise blood sugar levels and reduce cravings.

13. PICKLES

Pickles may be sizable, but an entire jar contains less than 100 calories in total, leaving you feeling satisfied without having overdoing it.

Opt for organic natural pickles only, to avoid additional sugars and artificial food colouring.

Prunes lower levels of glucose and regulate blood sugar which can curb cravings

14. PRUNES

In a 2009 study by San Diego State University, scientists suggested that a prune is more successful at curbing appetite than a biscuit.

The dried plums are thought to lower 'glucose or appetite-regulating hormones' to help take your mind off your stomach.

15. SPICES

Spices such as cayenne pepper increase body temperature, metabolism and the rate at which the body burns calories.

On top of that a 2011 study showed that participants were less hungry after eating the spice, and even had fewer cravings for sweet, salty and fatty foods.