Do you feel like you're constantly hungry again even shortly after you’ve just had a satisfying meal? You might find yourself needing frequent snacks between meals or waking up hungry even after a full dinner. If this sounds familiar, You may have a hungry gut.

This phenotype is characterized by faster gastric emptying and reduced production of gut hormones like GLP-1 that signal feelings of fullness. In other words, food moves through your stomach quickly, and your gut doesn’t send strong signals to tell your brain you’re full—making you feel hungry more often.

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Why High-Protein Snacks Are Key for a Hungry Gut

Protein slows down how quickly your stomach empties and helps boost your body’s natural  production of hormones like GLP-1 and PYY. This allows for better appetite control, and more success sticking to your weight loss goals. 

High-Protein Snacks That Help Your Hungry Gut Stay Satisfied

These snack ideas combine digestive-slowing protein with balanced fats or fiber to promote fullness without excessive calorie intake.

1. Sprouted Grain Toast with Low-Fat Cheese & Tomato

The fiber from sprouted grains plus protein from cheese makes this a balanced snack.

1 serving: 2 bread slices, 2 cheese slices (Cheddar / Colby), 4 tomato slices

Per serving: 270 calories, 7.2g fiber, 25g protein

2. Edamame Beans

Edamame beans are rich in plant-based protein and fiber, both of which help stimulate fullness hormones like GLP-1.

1 serving: 1 cup of edamame beans

Per serving: 188 calories, 8.1 g fiber, 18.5g protein

3. Turkey & Avocado Roll-Ups ‍

Turkey provides lean protein, while avocado adds fiber and healthy fats for sustained energy.

1 serving: 5 turkey slices, ½ an avocado

Per serving: 198 calories, 4.6g fiber, 13g protein

4. Low-fat Greek Yogurt with Berries and Almonds ‍

Greek yogurt is a high-protein, gut-friendly snack that pairs perfectly with fiber-rich berries.

1 serving: 1 6 oz yogurt, ½ cup of mixed berries, 8 almonds

Per serving: 227 calories, 3.4g fiber, 17g protein

5. Low-Fat Cottage Cheese with Pineapple and Walnuts

Cottage cheese is packed with casein protein, which digests slowly, keeping you full for hours.

1 serving: ½ cup of cottage cheese, ½ a handful (~15g) of walnuts, ½ a cup of chunked pineapple

Per serving: 240 calories, 1.5g fiber, 14g protein 

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Additional Tips for Supporting a Hungry Gut

• Prioritize Protein at Every Meal – Aim for 2-2.5 g of protein / kg of body weight each day. 
• You can determine how many kg you weigh by dividing the number of pounds you weight by 2.2. 
• Avoid Empty Carbs – Simple sugars and refined carbs digest quickly, add excess calories, and don’t satisfy nutrient needs
• Consider Meal Timing – Smaller, protein-forward meals every 3–4 hours may be more effective than large, infrequent meals.

By prioritizing protein, you give your Hungry Gut the fuel it needs to slow digestion and enhance fullness signals—helping you feel more in control of your hunger and more successful with your weight loss.