There are probably several times a day when I feel like I need to eat something.  The craving is typically for something salty or sweet.  The cause could be from boredom to nervousness or thirst.

The best way to combat the munchies is to eat something with fiber. Fiber is a necessary tool for fighting weight gain.  Fiber foods keep you full longer, thereby curbing your appetite.

Fiber foods also digests slower keeping your blood sugar levels steady, reducing fat storage (see glycemic index). Fiber has zero calories, so when you get the craving eat some fruits or vegetables (see snack ideas).  If you got to have those chips or crackers, eat a piece of fruit first.

Some Alternative Food Ideas to Tame the Appetite

  • Bowl of Salad
  • Soup Broth
  • Untraditional but delicious fruits
    • Acai
    • Guava (excellent with sharp cheese)
    • Passion fruit
    • Star Fruit (Carambola)
    • Mango
    • Papaya
    • Pomegranate
    • Kiwi Fruit
  • Soluble fiber, found in cucumbers, blueberries, beans, and nuts, dissolves into a gel-like texture, helping to slow down your digestion. This helps you to feel full longer, which can help with weight control


  • Insoluble fiber, found in foods like dark green leafy vegetables, green beans, celery, and carrots, does not dissolve at all and helps add bulk to your stool. This helps food to move through your digestive tract more quickly for healthy elimination.

The problem with fruits generally is the sugars and high carbohydrates. It would be better if you lean towards more vegetable than fruit when your feeling hungry.