10 Nutrient-Packed Foods High in Fiber and Protein

Protein and fiber are two of the most important nutrients we need—they benefit our health in so many ways. And while many seek out these macros from separate foods, there are actually many foods high in both fiber and protein. This increased nutrient density helps you get more bang for your buck from your food choices, ultimately saving you a bit on money and prep time, plus keeping you satisfied long after eating.

What Is Fiber, and Why Is It Important?

“Fiber is a complex carbohydrate found in plant-based foods that the human body cannot fully digest or absorb,” explains Rhyan Geiger, RDN, registered dietitian and Founder of Phoenix Vegan Dietitian. “Unlike other carbohydrates, including sugars and starches, fiber passes through the digestive system relatively intact, providing various health benefits, including lowering cholesterol and improving blood sugar regulation.”

Fiber also slows digestion, promoting fullness and satisfaction for a longer period of time after eating. 

“However, its most well-known benefit, of course, is keeping the gut regular,” Geiger says. Fiber helps treat and prevent both constipation and diarrhea, but it also positively influences the gut microbiome. This is because soluble fiber (one type of fiber) acts as a prebiotic, or food for the healthy gut bacteria in the biome. A thriving microbiome is linked  not only to better digestive health but to a variety of other benefits including improved immunity and brain function.

On a daily basis, adult women need around 25 grams of fiber per day, while adult men require about 38 grams, according to the Academy of Nutrition and Dietetics.

“Fiber only comes from plant-based foods. It’s not naturally found in any animal-based products,” Geiger says. The best sources of fiber include fruits, veggies, whole grains, nuts, seeds, herbs, spices, and seaweeds.

What Is Protein, and Why Is It Important?

Meanwhile, protein is another of the three major macronutrients, alongside carbohydrates and fat. “One of its main functions is building and growing muscle, but protein is also important for providing energy for our bodies,” Geiger explains. 

Protein makes up most other tissues in the body, too, ranging from hair, nails, and skin to vital organs, hormones, and enzymes. And similarly to fiber, protein also decelerates digestion and increases satiety after eating.

Protein needs are more individualized than fiber needs, dependent on a variety of factors including age, activity level, sex, and others. However, by multiplying your body weight in kilograms by 0.8, you'll get a good estimate of the number of grams of protein to aim for every day. For the most accurate protein recommendation for your body, health needs, and lifestyle, it’s best to meet with a nutrition professional, like a registered dietitian, for individualized recommendations.

Historically, animal-based foods are excellent sources of protein, however, they aren’t your only option. In fact, many plants and plant-based foods are packed with protein. So while poultry, eggs, dairy, red meat, and fish are certainly great sources of the macronutrient, so are nuts, seeds, whole grains, legumes, and certain veggies—and the best part is that many plant foods provide both protein and fiber!

Foods High in Fiber and Protein