Better together: How to pair protein and fiber
A well-rounded meal needs a good supporting cast, and protein and fiber deserve starring roles.
Protein helps your body build and repair muscle and other tissues, while fiber supports digestive health and can help you feel full longer. Including both in your diet doesn’t have to make mealtime complicated.
“Protein and fiber have different jobs, and together they can help you build a satisfying, well-rounded meal or snack,” says Karen Gonzalez, a dietitian with Aurora Education Services. “Some foods naturally provide both, but you can also pair different foods to get the benefits of each.”
Foods that do double duty
Many plant-based foods naturally contain protein and fiber. Try adding these to your routine.
- Beans, peas and lentils – Toss beans into a salad, add lentils to soup or use chickpeas in a grain bowl.
- Nuts and seeds – Add them to a salad or grab a handful for a snack.
- Soy foods – Edamame provides protein and fiber and works well as a snack or addition to salads and bowls.
- Whole grains – Oats, quinoa and other whole grains can provide some protein along with fiber.
Build your own protein-fiber pair
One food doesn’t have to provide everything. Pairing protein- and fiber-rich foods can give you the benefits of both while offering plenty of options for meals and snacks.
Some simple combinations include:
- Greek yogurt with berries
- Eggs with whole-grain toast
- Chicken with beans or vegetables
- Hummus with raw vegetables
“Plan ahead rather than relying on willpower,” Gonzalez says. “Don’t wait until you’re already hungry to decide what to eat. Set yourself up for success by eating three small balanced meals that include protein in all three and non-starchy vegetables at least twice a day.”
Keep it simple
You don’t need to count every gram of protein and fiber to make nutritious choices. Instead, look for opportunities to include a little of each throughout the day.
“There is not a single food I would say to never eat, but how much you have and what you have with it can make a big difference,” Gonzalez says. “Starting with protein and fiber helps you feel satisfied sooner without going overboard on low-nutrient food.”
Are you trying to watch your weight? Take a free online quiz to learn your healthy weight range.
