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.
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.
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.
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.
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.
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.
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.
