Overeating episodes involve repeated intake of food beyond physiological energy needs and are influenced by satiety signaling, meal composition, food texture, circadian timing, hydration status, stress biology, gut microbiome activity, and glycemic response patterns. Satiety is regulated through mechanical stomach distension, fiber fermentation, blood glucose stability, intestinal nutrient sensing, and hormone signaling between the digestive tract and the brain. Meals low in intact fiber and high in rapidly absorbed calories may reduce fullness perception while increasing reward-driven eating patterns. The digestive tract and hypothalamus communicate through hormones including leptin, ghrelin, GLP-1, peptide YY, insulin, cholecystokinin, and adiponectin. Fiber-rich plant foods slow gastric emptying, increase chewing time, improve meal volume, and enhance satiety signaling. Soluble fibers also support short-chain fatty acid production by beneficial gut microbes, which may influence appetite regulation pathways and inflammatory signaling systems linked to overeating behavior. Whole legumes, intact grains, vegetables, berries, seeds, and water-rich fruits naturally provide lower calorie density while maintaining greater physical volume within meals. Beans, lentils, oats, quinoa, broccoli, apples, berries, flax seeds, chia seeds, and leafy greens support slower digestion and steadier post-meal glucose responses. Resistant starches and fermentable fibers may also support gut microbiome diversity associated with satiety-related hormone signaling. Highly processed foods lacking intact fiber structure may bypass normal fullness mechanisms by concentrating calories into smaller physical volumes. Rapid glucose excursions followed by reactive appetite signals may increase cravings and repeated eating patterns. Chronic stress signaling and irregular sleep may further alter ghrelin, cortisol, dopamine, and insulin signaling involved in appetite regulation and food reward pathways. A whole food plant-based dietary pattern emphasizing legumes, vegetables, intact grains, seeds, mushrooms, and fiber-rich fruits may help support fullness signaling, metabolic balance, gut microbiome diversity, glycemic stability, and appetite regulation biology. Structured meals centered on high-fiber whole foods may also support slower eating behavior, improved meal satisfaction, and reduced exposure to highly processed hyperpalatable foods associated with overeating episodes.