12 Best High Protein and Fiber Foods You Can Eat

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Achieving the right balance of nutrients in your diet is essential to feeling your best. This is especially true for protein and fiber, two vital nutrients crucial to good health. Whole foods rich in fiber and protein offer health benefits, from aiding digestion and boosting immune function to improving gut health and supporting muscle growth.

But with so much misinformation out there, it can be hard to know which foods high in protein and fiber are best for your health and well-being. To help us sift through the noise online, we spoke to registered dietitians who revealed the best foods high in protein and fiber.

Protein is often called the building block of life, and for good reason. This macronutrient is essential for tissue repair and healing, muscle building, and supporting a healthy immune system. Fiber is crucial for digestive health, regulates blood sugar levels and reduces the risk of chronic diseases. Both protein and fiber are great at increasing satiety, meaning they can keep you fuller for longer and help curb cravings and overeating.

Whether you’re looking to improve your gut health, manage your weight, or feel more energized throughout the day, eating these protein- and fiber-rich foods can help you reach your health and fitness goals. Read on to learn more, and then don’t miss the 16 healthiest low-sugar protein bars, according to nutritionists.

black beans

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

Gianna Masi, CPT, RDNa certified personal trainer and registered dietitian with Barbend, says, “Black beans are a powerhouse of protein and fiber, which makes them great for heart health and digestion. Their low glycemic index makes them not not only versatile, but also beneficial for stabilizing blood sugar levels.”

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Lentils

Lentils are high in soluble fiber, which feeds the beneficial bacteria in the gut. This can help improve digestion, reduce bloating and increase gut health. “Lentils are more than 25 percent protein and packed with nutrients, including B vitamins, especially folate, along with copper, manganese and iron,” he says. Destini Moody, RDN, CSSD, LD, a registered dietitian and sports nutritionist with Garage Gym Reviews. “One cup of cooked lentils provides almost half of your daily fiber needs. They are also a versatile food as they can be made into vegan Greek-style salads, added to a vegetable salad or made into various soups” .

barley

“Barley is a nutritious whole grain that offers soluble and insoluble fiber, which can help lower cholesterol and promote a healthy digestive system. Its chewy texture and nutty flavor make it a great addition to soups, stews and salads. Barley can also be used as a healthier substitute for rice in dishes like risotto or pilaf, adding a unique twist while increasing the nutritional content,” explains Masi.

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Edamame

Edamame are young soybeans still in the pod. According to research, they are an excellent source of isoflavones, an antioxidant that can help reduce the risk of certain cancers. “Edamame are not only a fun snack that’s high in protein and fiber, but they’re also rich in vitamins and minerals, including vitamin K and folate,” Moody explains. “Edamame can be enjoyed boiled or steamed with a little salt, added to salads or incorporated into stir-fries.”6254a4d1642c605c54bf1cab17d50f1e

oats

Oats contain beta-glucans, a soluble fiber that can help lower cholesterol levels. “Oats are unique in that they contain not one, but two types of fiber: soluble and insoluble. Both have their roles. This includes helping to improve blood sugar control, support healthy digestion, and regulate appetite. You can use raw, rolled oats to make snacks like protein bites or add them to smoothies for texture, fiber and a calorie boost if you’re trying to gain muscle,” says Moody.

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Almonds

“A great snack to have in the car, at the desk, or on a long walk, almonds are a wonderful (and portable) source of fiber and protein,” says Moody. “Just one ounce provides half of your daily needs for vitamin E, an important antioxidant. You can have almonds on their own or as a topping for smoothie bowls and oatmeal.” Studies suggest that vitamin E can improve skin health by helping to maintain healthy skin cells and protecting against skin damage and aging.

Flaxseed

Flaxseeds are an excellent source of protein, fiber and omega-3 fatty acids. The type of omega-3 in flaxseeds is called alpha-linolenic acid (ALA), which may help reduce the risk of heart disease. “These tiny seeds are easy to incorporate into your diet. You can add ground flaxseed to smoothies, yogurt, and baked goods like muffins and bread, or use them as a crunchy topping for salads and cereal,” says Masi .

Quinoa

Quinoa is unique in that it is a complete source of plant protein, meaning it contains all nine essential amino acids needed for optimal health. “Quinoa is rich in nutrients such as manganese, magnesium and phosphorus. It has recently gained popularity as a great vegan source of plant protein. Quinoa is classified as a whole grain, but it is technically a seed. This means that it does not it has gluten, which is good news for those with sensitive stomachs and allergies,” Moody tells us.

pistachios

In addition to being a nut high in protein and fiber, pistachios can also promote eye health due to their high content of lutein and zeaxanthin, two antioxidants that support vision and reduce the risk of macular degeneration.

“Pistachios are a great on-the-go snack and can enhance the flavor and nutritional profile of a variety of dishes. Try them chopped in salads, crushed as a crust for fish or chicken, or mixed into baked goods for a crunchy nine”, Masi. he says

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Chia seeds

“Chia seeds are high in omega-3, an essential nutrient that’s good for heart and brain health,” Moody explains. The most popular way to eat chia seeds is by making chia seed pudding, a versatile breakfast idea that can also include other nutrient-dense foods for toppings like fruit or almond butter.” Chia Seeds they have also been associated with a lower risk of cancer due to their high antioxidant content, which helps reduce inflammation.

Tempeh

Tempeh is a fermented soy product rich in protein, fiber and probiotics, which can boost gut health. “Tempeh has a firm texture and a nutty flavor,” explains Masi. “It’s also an excellent meat substitute for vegetarians and vegans. Tempeh can be grilled, sautéed or added to sandwiches and salads, making it a versatile and healthy addition to meals.”

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chickpeas

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

“You can add chickpeas to soup and salad or use them to make curry or hummus,” says Moody. “You can also roast them and make them sweet by coating them in cinnamon and sugar before roasting, or you can make them savory by topping them with ranch or curry powder. Depending on your preferences, this makes a hearty snack that you can enjoy every day or at night.”