12 of the best high-protein, high-fiber foods you can eat

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Getting the right balance of nutrients in your diet is essential to staying in top shape. This is especially true for protein and fiber, two important nutrients essential for good health. Whole foods rich in fiber and protein have no shortage of health benefits, from aiding digestion to boosting immune function, improving gut health, and supporting muscle growth.

But with so much misinformation out there, it can be difficult to know which high-protein, high-fiber foods are best for your health and well-being. To cut through the noise online, we spoke to registered dietitians to reveal the best high-protein, high-fiber foods.

Proteins are often called the building blocks of life, and for good reason. This macronutrient is essential for tissue repair and healing, building muscle, and supporting a healthy immune system. Fiber is essential for digestive health, regulating blood sugar levels, and reducing the risk of chronic disease. Both protein and fiber are great for increasing satiety, helping you stay fuller longer and curbing your appetite and overeating.

Whether you want to improve your gut health, manage your weight, or feel more energized throughout the day, eating these high-protein, high-fiber foods will help you reach your health and fitness goals. Masu. For more information, don’t miss our nutritionist’s 16 Healthiest Low-Sugar Protein Bars.

Black bean

Black beans are a versatile legume that can be made into burger patties or added to burritos, stir-fries, soups, and salads. A lesser-known benefit of black beans is that they contain antioxidants, which can help reduce the risk of chronic diseases such as cancer and heart disease.

Gianna Masi, CPT, RDN“Black beans are high in protein and fiber, making them great for heart health and digestion. Their low glycemic index makes them not only versatile, but also stable in blood sugar levels.” It is also beneficial.” . ”

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lentil

Lentils are rich in soluble fiber, which feeds the beneficial bacteria in your gut. This helps improve digestion, reduce bloating, and boost gut health. “Lentils contain more than 25 percent protein and are rich in B vitamins, especially folate, copper, manganese, and iron.” Destini Moody, RDN, CSSD, LD, Garage Gym reviews from registered dietitians and sports nutritionists. “One cup of cooked lentils provides almost half of your daily fiber needs. They can also be made into vegan or Greek salads, added to green salads, or made into a variety of soups. It is also a versatile food.”

barley

“Barley is a nutritious whole grain containing soluble and insoluble fiber, which helps lower cholesterol and promotes a healthy digestive system. Its chewy texture and nutty flavor It’s a great addition to soups, stews, and salads. Barley can also be used as a healthier alternative to rice in dishes like risotto and pilaf, adding a unique twist while adding nutritional value.” explains Masi.

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Edamame

Edamame are young soybeans that have just entered the pod. Research shows that they are a good source of isoflavones, which are antioxidants that may reduce the risk of certain cancers. “Not only are edamame beans a fun snack that’s high in protein and fiber, they’re also rich in vitamins and minerals like vitamin K and folate,” Moody explains. “Edamame can be boiled or steamed with a pinch of salt, added to salads, or added to stir-fries.”

oats

Oats contain beta-glucan, a soluble fiber that helps lower cholesterol levels. “The unique thing about oats is that they contain not one, but two types of fiber (soluble and insoluble). Both types play their roles, including improved blood sugar control, healthy Includes digestive support and appetite regulation. Can be used raw or rolled. Add oats to make snacks like protein bites, or add texture and fiber if you’re looking to build muscle. , or add it to smoothies for an extra calorie boost,” says Moody.

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almond

“A great snack to eat in the car, at your desk, or during a long hike, almonds are a great (and portable) source of fiber and protein,” says Moody. “Just 1 ounce provides half your daily requirement of vitamin E, an important antioxidant. Almonds can be eaten alone or used as a topping for smoothie bowls or oatmeal.” Research shows. Vitamin E can enhance skin health by helping maintain healthy skin cells and protecting against skin damage and aging.

linseed

Flaxseed is an excellent source of protein, fiber, and omega-3 fatty acids. One type of omega-3 found in flaxseed is alpha-linolenic acid (ALA), which can help reduce your risk of heart disease. “These tiny seeds are easy to incorporate into your diet. Add ground flaxseed to smoothies, yogurt, baked goods like muffins and breads, or use it as a crunchy topping on salads and cereals. ” says Masi.

Quinoa

Quinoa is unique because it is a complete plant-based protein source, meaning it contains all nine essential amino acids needed for optimal health. “Quinoa is rich in nutrients such as manganese, magnesium, and phosphorous. It has recently become popular as an excellent source of vegan plant protein. Although quinoa is classified as a whole grain, , it’s technically a seed, which means it’s gluten-free, which is good news for people with sensitive stomachs or allergies,” says Moody.

pistachio

In addition to being a high-protein, high-fiber nut, pistachios promote eye health because they are rich in lutein and zeaxanthin, two antioxidants that support vision and reduce the risk of macular degeneration. There is a possibility.

“Pistachios are a great on-the-go snack that can boost the flavor and nutritional value of a variety of dishes. Chopped into salads, crushed as skin for fish or chicken, or added to baked goods for a nutty crunch, Try mixing it with something like that,” Masi says. Say.

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chia seeds

“Chia seeds are rich in omega-3s, which are essential nutrients that are good for heart and brain health,” Moody explains. The most common way to eat chia seeds is to make chia seed pudding, but this is a versatile breakfast idea that you can also add other nutritious foods as toppings like fruit or almond butter. ” It is rich in antioxidants and reduces inflammation.

Tempe

Tempeh is a fermented soy product rich in protein, fiber, and probiotics that promotes gut health. “Tempe has a firm texture and nutty flavor,” Masi explains. “It’s also a great meat alternative for vegetarians and vegans. Tempeh can be grilled, sautéed, or added to sandwiches and salads, making it a versatile and healthy addition to your diet.”

Related: 15 tempeh recipes that will change the game6254a4d1642c605c54bf1cab17d50f1e

Chickpea

Chickpeas are another versatile legume rich in protein and fiber. They’re also a good source of soluble fiber, which can help lower cholesterol levels and improve heart health, according to a 2016 study.

“You can add chickpeas to soups and salads, or use them to make curries and hummus,” says Moody. “You can also sprinkle with cinnamon and sugar for sweetness before roasting, or season with ranch or curry powder for more flavor. Depending on your appetite, this can be a hearty snack to enjoy all day long.” Or maybe at night? ”