Food With Fiber And Protein


The topic of food with fiber and protein can be a bit confusing, since everyone seems to have a different opinion on what foods are healthy or not. This article will help you figure out your best options when it comes to food with fiber and protein.


Food With Fiber And Protein

A lot has been said about weight loss and diet. This makes it difficult for people to believe what actually holds true. Well, an important tip which all the nutritionists and experts have also claimed is that a combination of foods works best for weight loss. For instance, proteins combined with healthy carbohydrates or proteins combined with fiber-rich foods. When it comes to diet, one should always focus on smart choices. Also, when it comes to weight loss, one always think that fancy foods or certain super foods work the best. But that is not the case, even common everyday foods can help you achieve your weight loss goals. Nutritionist Rupali Dutta gives some perfect food combinations that can help speed up your weight loss goals.


Diet is extremely important when it comes to weight loss
Photo Credit: iStock

These proteins combined with high-fiber foods can help in quick weight loss:

1. Lentils and rice

Lentils are high in fiber and protein, which helps in keeping the blood sugar levels in check. Rich in proteins and fiber lentils also help to remove belly fat. You can have lentils and rice to make it a complete meal rich in proteins and fiber. Lentils are also rich in iron and vitamin. Also, you can add some vegetables like peas, carrots, onions and cauliflower in your rice to make it all the more nutritious.


You can have lentils and rice to make it a complete meal rich in proteins and fiber. 
Photo Credit: iStock

2. Fruit and yoghurt

Yoghurt is loaded with proteins and calcium. In addition, it also helps in maintaining your gut health. You can add some healthy fruits in your yoghurt to enhance the flavour of your yoghurt. A fresh fruit smoothie can be a perfect evening snack.

3. Chicken and assorted vegetables or fruits

Chicken is rich in proteins and an extremely healthy food. A very simple meal could be a basic chicken salad. Chicken slices along with bell peppers, dark green leafy vegetables or even fruits like berries, apples or pears could be a nutritious weight loss meal. The meal will help you keep full for longer and control your hunger pangs.

Also read: Did You Know These Fish Have The Highest Protein Content? Even Better, They Aid In Quick Weight Loss

4. Quinoa and vegetables

Whole grains like quinoa or amaranth are high in fiber and extremely healthy. Quinoa is usually bland in taste. You can add some nutritious vegetables like potato, peas, carrots or capsicum. Vegetables are rich in fiber and other essential nutrients like vitamins and minerals.

5. Eggs and whole grain bread

Whole eggs are loaded with several nutrients which are beneficial for your overall health. Moreover, they have few calories and therefore, will not lead to weight gain. Proteins in eggs will promote fullness and aid in weight loss. You can combine eggs with whole grain or multi-grain bread.


High-Fiber Foods


Green Peas Up Your Fiber and Provide Essential Vitamins

Green Peas high fiber

Martin Barraud/Getty Images

The veggie may be tiny, but peas boast an impressive amount of fiber — around 4 g per ½ cup, according to the USDA, which is 14 percent of the daily value (DV). “Tossing in a few handfuls of frozen peas is an easy way to add green veggies to pasta and rice dishes,” says Johannah Sakimura, RD, who’s based in Summit, New Jersey. Other ways to work with peas? “You can mash them into dips and spreads for toast or crackers,” says McMordie.

In addition to fiber, “peas supply vitamin A, which may help support healthy skin and eyes, and vitamin K, which may help maintain bone strength,” says Sakimura.


Artichokes Are Full of Fiber and Low in Calories

Artichoke high fiber


We’re sorry to report that you probably won’t get lots of fiber from artichoke dip. But you can if you eat the actual vegetable. Half an artichoke (the edible part at the bases of the petals) clocks in at 3 g of fiber, according to the USDA, which is 11 percent of the DV. You’ll also get only 30 calories if you eat that amount.

If you’ve never cooked an artichoke, worry not — you can still enjoy this veggie and reap the fiber rewards. “They can be a little tricky since most people are not comfortable cooking fresh ones, but canned artichoke hearts are easy to cook with and can be used in salads and pasta dishes or made into dips,” says McMordie.

And if you are up for the challenge, try steaming an artichoke with a little olive oil, garlic, and rosemary or stuffing them with feta and sundried tomatoes before roasting in the oven.

A bonus perk of artichokes? They are considered a high-potassium vegetable, according to the Academy of Nutrition and Dietetics. When a food is “high” in a nutrient, it provides at least 20 percent of the DV, per the Academy.


Avocados Pack Ample Fiber and Heart-Healthy Fats

Avocado high fiber


Avocado lovers, rejoice! Here’s a good excuse to order avocado toast: Half of one avocado has about 5 g of fiber, according to the USDA, and that’s 18 percent your DV. You’ll also want to embrace the avocado’s fat. “Most of the fat in avocados is monounsaturated fat, the same heart-healthy kind found in olive oil,” says Jonny Bowden, PhD, of Los Angeles, the author of The 150 Healthiest Foods on Earth.

When you think of avocados, your mind may go right to guacamole and avocado toast, but there are plenty of other ways to put them to use. “Avocados are a nutrient-dense, versatile fruit that can be eaten alone or used in a variety of tasty recipes from soups to salad to smoothies.” says Marisa Moore, RDN, who’s based in Atlanta. “I like to add them to smoothies for creaminess and to boost fiber intake,” she adds.


Edamame Makes Filling Up on Fiber Easy and Fun

Edamame high fiber


Having a snack attack? Instead of opening a bag of chips, why not reach for edamame? Edamame is a tasty, fiber-rich snack, boasting about 5 g per ½ cup, according to the USDA, which is 18 percent of the DV. “It provides the coveted trifecta of protein, fiber, and healthy fat in one package. Okay, lots of little packages!” says Sakimura.

There are more edamame perks: An article detailing findings from three past studies, and published in the March 2020 issue of Circulation, concluded that people who ate foods with isoflavones, like edamame or tofu, had a moderately lower risk of developing heart disease.

Enjoy edamame straight from the pod as an afternoon snack, order them as a side with your sushi or Thai entrée, or throw them in grain bowls and salads.


Beans Are a Versatile, Fiber-Rich Food With Protein and Iron, Too

Beans (Navy, Kidney, Garbanzo)

David Loftus/Getty Images

When people think of high-fiber foods, likely beans come to mind — and for good reason. According to the USDA, ½ cup of navy beans has 7 g of fiber, which offers 25 percent of the DV.

Black beans, pinto beans, and garbanzos — as mentioned, all part of the pulses family — are fiber-packed, too. “By far, pulses of all kinds are my go-to high-fiber foods,” says Moore. “Black beans are a staple for side dishes, bean burgers, and skillets, and chickpeas are another staple — I love to roast and season them for a crunchy snack,” Moore adds.

Beans are protein-packed, and come with iron that can help fight conditions like anemia, according to the American Academy of Nutrition and Dietetics. One study in the journal CMAJ found that beans may help lower LDL or “bad” cholesterol levels.

Consider tossing beans into a salad or adding them to any soup or salsa. They can also serve as the main event — think bean-based soup, bean burritos, and rice and beans.

13 healthy high-protein, high-fiber snack ideas

These delicious, nutritionist-approved snacks are filling and satisfying — and can be made at home or bought in the store.

Hummus with vegetables and tortilla chips

Look for a snack between 100 to 300 calories with at least 3 grams of fiber. Claudia Totir / Getty Images

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When you’re stuck at home all day, the line between snacks and meals is getting blurrier so it’s more important than ever to choose filling and nutritious options. Your best chance of getting through the day without distracting hunger is to choose a protein- and fiber-rich snack. Snacks that contain whole food sources of protein and fiber (say, from some combo of nuts, veggies, fruits, beans, eggs, or yogurt) offer a winning formula that keeps you full for hours. Plus, if your snack is dominant in protein- and fiber-rich food sources, these healthful ingredients are likely crowding out less healthful ones, namely added sugar and refined grains. Here are some pointers for picking a healthy, high protein, high fiber snack, along with some tasty options that fit the parameters.

It’s not necessary to tether yourself to a calorie counting app, but it’s a good idea to be calorie aware and to energize (another way of saying consume calories) in line with your activity and needs. There’s a wide range of calorie needs, and your requirements may vary depending on the day (maybe you had a light lunch or maybe you participated in a killer workout or you might have a long stretch before dinner). Be realistic about your needs and goals. A good snack range is between 100 to 300 calories. Here are some ideas to get you off and running.

Healthy snacks at grocery store

In a pinch, you can find plenty of snacks that offer hunger-taming amounts of protein and fiber for grab-and-go eating.

Beanitos Hint of Lime Chips

You’ll score 4 grams of fiber and 5 grams of protein in this restaurant style tortilla chip. The first ingredient is whole great northern beans, which provide the protein and fiber punch. Dip a serving of chips into some jarred, no added sugar salsa to boost the nutrition content while sticking close to the 130-calorie count from the chips.

Beanitos Hint of Lime Bean Chips with Sea Salt, Pack of 6

Beanitos Hint of Lime Bean Chips with Sea Salt

Wholly Guacamole Minis Classic Mild

Or, stash a a mini guac from Wholly Guacamole in your office fridge to pair the chips with some plant-based fats.

Wholly Guacamole Minis Classic Mild, 6 count, 2 oz

Wholly Guacamole Minis Classic Mild

BelGioioso Parmesan Powerful Snacking Cheese

This is like string cheese’s sophisticated cousin, with a nutty, full-bodied flavor that happens to deliver 7 grams of protein per snack-size package. Pair it with a cup of strawberries to hit your fiber targets, or serve it with some grain and seed crackers, like these Mary’s Gone Crackers.

Mary's Gone Crackers Original Crackers, Organic Brown Rice, Flax & Sesame Seeds (Pack of 6)

Mary’s Gone Crackers Original Crackers

RXBAR Protein Bar

A bar made from whole food ingredients can tide you over in a pinch. These bars get protein from eggs and fiber from nuts, so they’re about the next best thing to a DIY snack. Each RXBAR has 12 grams of protein and 5 grams of fiber, and they’re sweetened with dates instead of added sugar. For a lighter snack that’s just as tasty and portable, their kiddie version supplies 7 grams of protein and 3 grams of fiber for fewer calories.

RXBAR Chocolate Sea Salt Protein Bars - 10ct

RXBAR Chocolate Sea Salt Protein Bars

Wonderful Almonds

A snack pack of almonds might be just what you need to get through a hangry afternoon. The 250-calorie snack-size portion supplies 5 grams of fiber and 9 grams of protein. You can pair the bag — either all of it or just half of it — with a fruit or veggie of your choice for a more balanced, protein- and fiber-rich snack.

Wonderful Almonds, Roasted and Salted, 1.5 Ounce Bags (Pack of 24)

Wonderful Almonds, Roasted and Salted

Lemon Tofu Creme over Strawberries

Lemon Tofu Creme over Strawberries
Lemon Tofu Creme over StrawberriesCourtesy of Lauren Harris-Pincus

Love it or hate it, you can’t argue with tofu’s versatility. Here, it channels lemon crème sauce, yet it’s vegan, dairy- and gluten-free. Serve it atop strawberries (as shown) and you’ll get 5 grams of protein and fiber. Top with nuts and you’ll get even more of both nutrients.

Pumpkin Pie Smoothie

Pumpkin Pie Smoothie
Pumpkin Pie SmoothieCourtesy of Lauren Harris-Pincus

Smoothie shop smoothies can be a great way to amp up your fruit and veggie intake, but their calorie counts are often closer to a meal than a snack. If you have a blender handy, you can make this luscious treat, which has 9 grams of protein and 4 grams of fiber for just 100 calories. And don’t forget about canned pumpkin once the weather warms. Pumpkin puree is an all-star staple that bumps up the nutrition in smoothies and other dishes.

Chocolate Banana Kefir Chia Pudding

Chocolate Banana Kefir Chia Pudding
Chocolate Banana Kefir Chia PuddingCourtesy of Lindsey Janeiro

This chocolate treat might become your new snack hero. It checks all the boxes! Chocolate? Check! Naturally sweetened? Check! Protein and fiber? Check, check with 8 grams and 9 grams respectively. It’s also great for your gut since it contains both pre- and probiotics.

Lemon Ginger Hummus

Lemon Ginger Hummus
Lemon Ginger HummusCourtesy of Lindsey Janeiro

You can buy hummus from the store (no shame!) or you could easily whip up your own flavorful version, like this one. A serving has 4 grams of fiber and 5 grams of protein, but you can boost both further depending on the dipper you choose.

3-Ingredient Cocoa Almond Truffles

3-Ingredient Cocoa Almond Truffles
3-Ingredient Cocoa Almond TrufflesCourtesy of Marisa Moore

They may sound like a treat, but these no-added-sugar bites are made with wholesome ingredients, like almonds and dates. A snack like this — with both 5 grams of protein and fiber — is the perfect way to satisfy a sweet tooth and chase away hunger. Bonus: The cocoa dusting has brain-boosting antioxidants.

Crunchy Roasted Chickpeas

Crunchy Roasted Chickpeas
Crunchy Roasted ChickpeasCourtesy of Natalie Rizzo

You can buy ‘em in a bag, but roasted chickpeas are also really easy to make from scratch. This recipe has two seasoning suggestions, but feel free to get creative. (Smoked paprika is a personal fave.) Once roasted, these nibbles are a perfect crunchy snack on their own, but they also play well with others; use them instead of (or in addition to) nuts in trail mixes. A serving has 5 grams of both protein and fiber.

Bell Pepper and Egg Salad Stuffed Celery

Ever heard of ants on a log? This is the grown up version, with protein-packed egg salad smothered over a celery log. Two stuffed stalks have 3 grams of fiber and 8 grams of protein, plus loads of veggie goodness.

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