Food With High Fiber And Protein


Food with high fiber and protein is a topic that is often discussed among dieticians and nutritionists. Many people don’t get enough fiber or protein into their daily diets which can lead to health problems. In this article, we will tell you about some foods with high fiber and protein that are essential for maintaining a healthy diet.

Sometimes easy snacks are just as easy to forget, and snacks that can be a meal in one bite are coveted by anyone trying to eat right, so we’re setting out to change that! From date night to the evenings after the gym, these high protein and fiber snacks will satisfy those cravings and keep you going strong. Below are the health benefits of dietary fiber.

If you’re eating right, chances are you’re already consuming plenty of high-fiber foods. That’s good news because these foods not only help keep your heart and digestive system healthy, but they also provide a host of other benefits to your health and well-being including having a reduced risk of cancer. This article will discuss high-fiber foods and how you can incorporate them into your everyday diet.

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Food With High 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 that 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 thinks that fancy foods or certain superfoods 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

1. Lentils and rice

Lentils are high in fiber and protein, which helps in keeping 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 to your rice to make it all the more nutritious.

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

2. Fruit and yogurt

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

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3. Chicken and assorted vegetables or fruits

Chicken is rich in proteins and 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 potatoes, 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

I eat high-fiber foods because they are healthy, delicious, and easy to prepare. And, I don’t have to worry about increasing my fiber intake because there is always something high-fiber to eat. Read on for some awesome suggestions if you aren’t already eating a high-fiber diet.

Green Peas Up Your Fiber and Provide Essential Vitamins

Green Peas high fiber

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.

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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 them in the oven.

A bonus perk of artichokes? They are considered high-potassium vegetables, according to the Academy of Nutrition and Dietetics. When 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 of 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, Ph.D., 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.

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

Beans (Navy, Kidney, Garbanzo)

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.

High Fiber High Protein Snacks

When you’re on the lookout for high-fiber high protein snacks, you normally want to turn to your favorite healthy food sources. But that could often be a dangerous path to take as these foods are usually not very tasty.

Hummus with vegetables and tortilla chips

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.

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 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

Wholly Guacamole Minis Classic Mild

Or, stash 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

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)

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

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)

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 pumpkins 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

Importance of Protein and Fibers

You’ve probably heard about the importance of proteins and fibers in our diet. And, you’re probably also wondering why. Well, that’s what this article is for! Let’s take a look and see what good these nutrients can do for you. So without wasting time further, let’s start.


Proteins are considered the building blocks of the human body. There are several healthy reasons to make sure that we get enough protein in our diet. Protein sources include eggs, poultry, lean meat, seafood, soy products, seeds, etc. Dairy products are also a good source of protein.

Protein Helps Build:

Protein is an integral part of building bones, muscles, cartilage, and skin. It helps in the formation of new cells, tissues, and other body chemicals. As a matter of fact, human hair and nails are also composed mostly of protein.

Protein Helps Repair:

The human body uses protein to build and repair tissues.

Protein Oxygenates:

The protein compound present in human RBCs helps to carry oxygen to the entire body, thereby also supplying nutrients required by cells and tissues.

Protein Helps Digest:

The protein we consume in our diets acts as a building block of enzymes that aid in digestion and boosts metabolism. It helps in the formation of new cells, tissues, and other body chemicals.

Consuming more proteins in our diet helps in losing fat and maintaining muscle mass. It thereby helps in weight management while supplying the right nutrients to our cells.

Protein Helps Regulate:

Protein regulates hormones especially during the transformation and development of cells during the puberty period.

Do you know our body uses extra protein for energy?
The dietary protein from plant sources provides fiber along with other health-promoting nutrients. Fiber and Protein maintain satiety level and keeps us full longer.

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Fibers are an essential ingredient in a healthy diet. They are best known for their ability to prevent and relieve constipation. Dietary fibers are mainly found in fruits, vegetables, legumes, and whole grains. It is often difficult to find tasty foods that contain fiber.

Fiber helps in Bowel Movement:

Dietary fiber softens your stool and increases its weight, making it easier to pass through the colon, thereby reducing constipation. On the other hand, fiber also adds bulk to the stool and solidifies it in diarrhea cases.

Fiber controls Blood Sugar Levels:

The soluble fibers reduce the rate of sugar absorption, thereby improving blood sugar levels. The sugar present in food rich in fiber is absorbed slower, because of which the blood glucose levels rise at a slower pace. This is good because a sudden increase in glucose levels also falls rapidly making you feel hungry very soon thereby resulting in overeating.

Fiber lowers Cholesterol Levels:

The soluble fibers present in oats, flaxseeds, and beans help lower low-density lipoprotein, or “bad,” cholesterol levels, ultimately total blood cholesterol levels.

Fiber Cleanses the Colon:

Fibers act like a scrub brush to clean out bacteria and other build-ups from the intestines and are very likely to reduce the risk of colorectal cancer.

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Health Benefits of Dietary Fiber

Plenty of studies and scientific journals have found multiple benefits for those who increase their daily consumption of dietary fibers:

1. Lower Cholesterol Levels

It is well established that dietary fiber can lower cholesterol levels, particularly LDL (bad) cholesterol. One study found out of all the fiber-rich foods tested, oats had the greatest effect on lowering low-density lipoprotein (LDL) cholesterol. 

2. Lower Blood Sugar

As mentioned above, soluble fibers slow down digestion and form a gel that traps sugars in after they’ve been consumed. This helps insulin maintain more steady glucose levels throughout the day which prevents spikes and crashes in energy. Studies have also shown soluble fiber to be helpful for individuals suffering from diabetes, especially type 2. 

3. Weight Loss

Bulkier foods tend to help people feel full faster so when you eat more dietary fibers your stomach stays fuller for longer and you’ll naturally consume fewer calories. 

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4. Decreased Risk Of Diverticulosis 

Studies have found a strong connection between increased dietary fiber intake and decreased risk of developing the painful condition known as diverticulosis. 

This condition occurs when small pouches form in the intestine and get inflamed. One way to avoid this is to eat foods high in soluble fiber which forms a gel that coats intestinal walls preventing inflammation from occurring.

5. Improved Digestion 

Soluble fibers increase the water content in stools which makes them softer and easier to pass through your digestive system without feeling constipated or bloated. On the other hand, insoluble fibers speed up the passage of food through your system, which can help reduce constipation.

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