Research shows that potatoes contain a protein called PI2 (proteinase 2) that reduces appetite and helps you feel full longer. (Source: Getty Images)

Below are foods that keep you full for a long time, recommended by health experts at Verywell Health to add to your daily menu.

1. Potatoes

Potatoes are rich in fiber, vitamins and minerals, making them a great addition to your daily diet. Research shows that potatoes contain a protein called PI2 (proteinase 2) that helps control appetite.

2. Oatmeal

Oats contain the soluble fiber beta-glucan, which helps slow down digestion and maintain a feeling of fullness. Oats are recommended for breakfast to lose weight.

3. Eggs

Eggs are rich in protein, vitamins, and omega-3 fatty acids. One egg provides about 5 grams of protein, which helps increase feelings of fullness.

Research published in the journal Nutrients found that eating two eggs a day for four weeks effectively reduced levels of the hunger hormone ghrelin.

4. Fish

Research shows that protein in fish helps create a feeling of fullness for longer than protein in other food sources. Fish also provides omega-3 fatty acids, which promote the process of burning excess fat.

5. Lean meat

Lean chicken, beef, and pork contain high levels of protein, helping to maintain a feeling of fullness and effectively controlling appetite.