satiating

Satiating describes the property of a food or meal to induce a sense of fullness and reduce subsequent food intake in the hours after eating. In nutrition science, satiating effects are distinguished from satiation, which is the process that ends a meal, and from satiety, which refers to the ongoing suppression of hunger after eating.

Factors that influence satiating power include macronutrient composition, energy density, fiber and water content, and food structure. Protein tends to be the most satiating macronutrient per calorie, followed by high-fiber carbohydrates and minimally processed foods. High energy density and liquid calories often reduce satiety. Including soluble, viscous fiber and foods with high volume can extend fullness by slowing gastric emptying and delaying digestion.

Physiological mechanisms involve gastric distension, signaling to the brain via the vagus nerve, and hormonal responses such as cholecystokinin (CCK), peptide YY (PYY), glucagon-like peptide-1 (GLP-1), and insulin. Leptin and ghrelin modulate long-term appetite. The gut-brain axis mediates post-ingestive effects, and the overall response is influenced by carbohydrate quality, fat type, and meal timing.

Researchers assess satiation and satiety with methods such as satiety indices, visual analog scales, and measurements of subsequent intake. In practice, emphasizing satiating foods can aid weight management and improve diet adherence, though individual variation is substantial. Factors such as genetics, habitual diet, age, sex, and metabolic state influence how satiating a given food is for a person.