10 Foods That Make You Hungrier, According to RDs

Have you ever had a snack only to feel hungrier afterwards than you were initially? Same. This predicament is not uncommon, and many food companies have taken notice. But for those of us looking to feel satiated and appropriately full after we eat something, not hungrier than we started, there are plenty of tactics to accomplish this.

We talked with two dietitians to help us identify which foods will leave us feeling increased hunger pangs after eating, and why.

Eating for Satiety

When it comes to choosing foods that will keep us feeling full, there are some classic nutrients associated with increased satisfaction. “Protein, fiber and healthy fats are nutrients that promote satiety, as they take longer to digest. You’ll get even more bang for your buck if you pair these nutrients together,” says Alyssa Smolen, MS RDN CDN.

Given this information, we can reasonably deduce that foods low in or free from these nutrients won’t leave us feeling very full after enjoying them. “Generally, low fiber carbohydrates will make you feel hungrier after eating, as they lack the fiber and protein to keep you full and satisfied,” explains Meggie Connelly MS, RDN, LDN.

“Regularly exercising, taking certain medications, being pregnant, going through puberty, and having certain medical diagnoses can also increase hunger,” Smolen adds. Calorie restriction and eating small portions often rev appetite as well, priming you to be more likely to eat something else soon after finishing whatever you’re noshing on.

Foods That Make You Hungrier

With this information, we’ve rounded up 10 foods that are likely to have your stomach growling even more strongly after eating them.

Cake and Cookies

Cakes and cookies often leave you craving more thanks to their low nutritional value. In fact, a 2013 study found that low glycemic index foods, like these classic desserts, can actually stimulate and exacerbate hunger. Thankfully, cakes and cookies can be made more satisfying (and healthier!) with the use of whole wheat flour, nut butters, chopped nuts, seeds, and dried fruit. “If you can consume those simple or refined carbs with a balanced meal, like having dessert at the end of your meal instead of two to three hours later, you could benefit from the fiber and protein consumed at the meal to keep you full and satisfied,” Connelly shares.

Fruit Juice

Compared to other options on this list, 100 percent fruit juice actually does contain some nutrients like vitamins, minerals, and plant compounds. However, what it lacks are the nutrients that are going to satisfy you, like fiber, fat, and protein. Instead, opt for a whole piece of fruit or a smoothie made with whole fruit, as both options contain the fiber you need to feel full.

White Bread

While white bread can bring back nostalgic memories of childhood, this refined carbohydrate is likely to leave you feeling ready for another snack after consuming it. “Simple or refined carbohydrates lacking fiber don’t do a great job of keeping you full and satisfied,” says Connelly. And although white bread can certainly fit in moderation in a balanced eating routine, a great alternative that will leave you feeling more satisfied is whole grain bread. Bonus points if it’s seeded for added healthy fats.

Candy

Though those of us with a sweet tooth can’t resist candy every now and again, don’t expect it to leave you feeling full after finishing it. “The lack of fiber in candy allows for it to be digested quickly, spiking your blood sugar rather quickly where it will drop just as fast afterwards, causing you to feel hungry again,” Connelly says. While not as exciting, a great alternative would be dried fruit that has no added sugar. Dried mango and cherries offer a punch of sweetness that can often satisfy your hankering for a sugary treat.

Potato Chips

Few snack foods are as popular as potato chips. But the old adage of ‘you can’t eat just one’ is a true expression of how chips actually leave us feeling hungrier. While some potato chips will have a higher fat content, it often isn’t enough to satisfy hunger. Better options include baked fries, potato wedges, or jacket potatoes (all with the skins on), as these will offer enough fiber to fill you up.

Alcohol

When we drink alcohol, the liver is charged with metabolizing it. This can interfere with the glucose-regulating mechanisms of the organ, which can sometimes result in lower blood sugar levels and leave us feeling very hungry—for blood sugar-balancing carbs especially. Plus, many alcoholic beverages contain sugary mixers that will also stimulate hunger. Ways to mitigate this would be to make sure you eat before and/or while drinking alcohol, or instead choose water, a mocktail, or a more filling beverage like a smoothie.

White Rice

Similarly to white bread, white rice is another beloved simple carbohydrate that has little else to offer nutritionally. This will have many of us scooping out another serving soon after we’ve finished our first. Brown rice is a fantastic swap, as it’s rich in fiber and just so happens to have the most delicious, nutty flavor.

Sugary Cereal

Whoever invented sugary breakfast cereal certainly wasn’t aware that this classic way to start the morning actually increases hunger. This is thanks to its low fiber, protein, and fat content, as well as its ultra high sugar content. Thankfully, there are many tasty whole grain cereals with dried fruit and nuts that are sure to fill you up while offering a touch of sweetness, starting your day off on a better foot.

Sugar-Free Products

While sugar-free products seem like a great workaround for the increased hunger felt after eating sugar, unfortunately that isn’t the case. This is because when we eat artificially-sweetened foods, the reward centers in our brain are activated without the anticipated caloric intake, tricking our brain in a way that leaves us feeling hungrier after the fact. “Plus, restricting calorie intake increases ghrelin, increasing hunger sensations,” says Connelly. Instead, try to choose products naturally sweetened with fruit, honey, or maple syrup that also contains some type of fiber, protein, and/or healthy fat source.

Egg Whites

And finally we have egg whites as our last food of the list. While egg whites do contain protein, the fat found in egg yolks is often what causes us to feel full after finishing a portion of eggs. Instead, opt for the whole egg, emerging research has found that consuming egg yolks may not be as risky for heart health as once thought.