One reason you could be feeling constantly peckish is if you’re eating too many refined, high-sugar carbohydrates. Ultra processed carbohydrates like white bread, sugary cereals and pastries are quickly digested and absorbed, sending blood sugar levels soaring. This gives a short burst of energy, or temporary feeling of fullness. The body responds by producing a large among of insulin. Too much insulin causes blood sugar levels to come crashing down shortly after. This rollercoaster of highs and lows brings with it cravings for more sugary foods and only leaves you feeling ravenous later.

Stress also intensifies cravings due to a hormone called cortisol. Stress causes cortisol levels to rise and with it appetite increases. Cortisol also encourages your brain to seek out refined carbohydrates and sweets because they increase dopamine – the feel good brain chemical. That's why high levels of stress and feeling overwhelmed could end with you ransacking the cupboards for snacks, looking for a pick-me-up.

Emotions influence on our eating habits too, as many of us turn to food for comfort. If we're feeling low or bored, we might want to eat as a way to feel better in the short term. However, emotional eating may cause you to feel guilty or ashamed, rather than leaving you feeling satisfied. To help break the cycle, try to be mindful of your feelings and ask yourself ‘am I really hungry right now?’ This can help to work out if it’s true hunger or something else driving you to eat.

Or could it be thirst? Often we confuse dehydration for hunger, so it’s worth trying a glass of water or cup of tea to see if that helps the hunger pangs. When you do eat, make sure you include plenty of water-rich foods like fruits, vegetables and yogurt.

Also don’t forget the power of a good night’s sleep. Two important hormones involved in hunger and satiety (feeling full) are called leptin and ghrelin. Lack of sleep can send these two out of balance, leaving you more likely to reach for snacks to satisfy cravings.

Restrictive diets – and continually eating very little – will no doubt leave you feeling hungry. Food provides every cell in the body with energy, a bit like petrol that you put in the car. Without fuel, a car wont start, and without food, our bodies struggle to function. Food restriction can slow the metabolism to conserve energy. At this point, appetite increases along with cravings for the foods which have been restricted. For some this leads to a cycle of yo-yo dieting, where periods of restriction are followed by excess/bingeing on unhealthy foods. To lose weight in a sustainable way, its about eating the right foods which keep you feeling full, provide key nutrients and nourish your health.

Let’s take a deeper look at the best foods to eat if you’re always hungry.

Oats are packed with soluble fibre, which turns into a gel-like substance in your gut and keeps you full for hours. Add some protein, in the form of Greek yogurt, nut butter or chia seeds for bonus points. Avoid the pre-sweetened instant packets of oats and instead choose jumbo/steel cut oats.

It’s all about the protein and eggs are a great source. A couple of eggs in the morning can keep hunger at bay until lunchtime. Eggs are rich in high-quality protein, which takes longer to digest than carbohydrates. Plus, they are super versatile – boiled, scrambled, poached or included in pancakes, they are guaranteed to fill you up.

Thick, creamy and filling, Greek yogurt is protein packed, contains gut friendly probiotic bacteria and is delicious as part of a meal. Protein is the most satiating macronutrient, and Greek yogurt is a great source. Add some to fruit and nuts for breakfast, or add a dollop to a bowl of curry or warm soup.

Avocados are rich in healthy fats and fibre which is like the double whammy when it comes to keeping hunger at bay. Mash them up and add to toast, or chop and add to salad, avocados are loaded with good fats and nutrients to keep you feeling tip top.

Legumes are loaded with fibre, protein and complex carbohydrates making them the ultimate hunger buster. If you think beans are boring, you need to try our delicious chickpea curry.

Small, but mighty, nuts and seeds are worth including on your shopping lists. Almonds, walnuts, chia seeds, pumpkin seeds – they are all high in healthy fats and protein to deliver lasting fullness.

Cottage cheese is typically associated with dieting. It’s a high-protein, low-fat choice so it can certainly help you feel full. Cottage cheese is certainly having a moment, and for the right reasons. Blitz it into pancake mix for a light and fluffy pancakes that can be eaten sweet or savoury.

Say goodbye to white bread, pasta and rice and hello to brown rice, quinoa and sourdough bread. They are rich in fibre and nutrients meaning they take longer to digest and keep you full.

Dark green leafy vegetables like broccoli, kale, spinach and chard are low in calories but high in fibre, which means you can eat a lot of them. Add hummus, mashed avocado, or a drizzle of olive oil and you’ll find they fill you up, too.

Interestingly, research shows that soup can increase satiety, especially when it’s full of vegetables, legumes and perhaps topped with Greek yogurt. Soup is mostly water, which adds volume, without many calories.

Being hungry all the time doesn’t mean something is wrong with you. But if your diet is full of refined carbohydrates and light on the nutrients that actually fill you up, such as protein, fibre and fats, you’ll always be seeking out your next snack.

They key to staying full isn’t necessarily eating more, it’s eating smarter. Load up on protein, fibre and healthy fats. Eat whole foods and drink plenty of water. Don’t forget that sometimes your food craving is in response to an emotion or stress, so try to take some time to relax and find things you enjoy doing that don’t involve food.

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Jo is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Since graduating from the University of Westminster in 2010, Jo has worked in a variety of public and private contexts, delivering weight management programmes, community cookery projects, and corporate wellness packages.

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