They’re filled with fiber and plant-based protein, as well as immune-boosting antioxidants and bloat-busting minerals. Chickpeas easily go in soups, stews, salads, and side dishes. Plus, chickpea flour is a great baking alternative for a more nutrient-dense and filling end result.
Peanut butter packs 8 grams of protein and up to 4 grams of fiber per serving, making it an ideal snack to help you fill up and stay satisfied (particularly in stabilizing a glycemic load). A published review of research in the Journal of Food Science and Technology highlights the fact that peanut butter can help people feel more satisfied compared to “carbohydrates snacks like race cakes in equal quantities.” Peanuts in particular contain an amino acid that improves blood flow throughout your body by helping blood vessels “relax” — all of which can help to mitigate fluid retention.
With more fiber than quinoa and more potassium than a banana, pumpkin puree is one of your best bets for snacking and cooking purposes. Try this the next time you’re craving sweets: add pureed pumpkin to unsweetened Greek yogurt with cinnamon and chopped pears for a nutritious dessert.
A cup of peas packs 8 grams of protein and tons of key bloat-reducing nutrients. It’s got nearly all of what you need daily for vitamin C, plus magnesium, potassium , and iron — all of which aid in counterbalancing sodium and bringing oxygen to blood cells.
It doesn’t get any better than the healthy fats in this fish when it comes to hearty protein, alongside salmon and sardines. They’re filled with omega-3s and lean protein, helping you fill up at meal time and dodge sneaky snack attacks later in the day or night.