12 Most Filling Fruits and Vegetables, According to Nutritionists

Artichoke

Fruits and vegetables are the cornerstone of any healthy eating or weight loss plan, but they can also be challenging if you’re looking to curb your hunger. After all, if you’re starving soon after eating them, you’ll be less likely to stick to your goals. So which fill you up best? The secret is in the fiber. “Fiber helps keep us feeling fuller longer, as it slows gastric emptying, keeping food in our stomach as it breaks down,” says Bridget Murphy, MS, a registered dietitian at NYU Langone Medical Center. “It is estimated that the average American consumes only about 12 grams of fiber per day—less than half the recommendation of 25 to 30 grams of fiber per day for women, and 30 to 35 grams for men.” One fiber-filled veggie she recommends is artichoke—one cup of artichoke hearts has nearly nine grams! Plus, according to the University of Michigan, they aid digestion, making your stomach feel full but not uncomfortable. Find out why artichokes sweeten water, and other foods that trick your taste buds.