12 Best High-Protein, High-Fiber Foods You Can Eat (95% save for sugar)

12 Best High-Protein, High-Fiber Foods You Can Eat (95% save for sugar)

Nutritionists recommend the best protein and fiber-rich foods for improving your health.

Getting the right balance of nutrients in your diet is critical for feeling your best. This is especially true for protein and fiber, two vital nutrients required for good health. Whole foods high in fiber and protein provide numerous health benefits, including improved digestion, immune function, gut health, and muscle growth.

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

Protein is often referred to as the “building blocks of life,” and with good reason. This macronutrient is necessary for tissue repair and healing, muscle growth, and immune system function. Fiber is essential for digestive health, blood sugar regulation, and chronic disease prevention. Protein and fiber are both excellent satiety boosters, which means they can keep you fuller for longer periods of time while also helping to curb cravings and excessive eating.

Whether you want to improve your gut health, lose weight, or feel more energized throughout the day, eating these high-protein, high-fiber foods can help you reach your health and fitness objectives. Read on to find out more, and don’t miss The 16 Healthiest Low-Sugar Protein Bars, According to Dietitians.

1:Black Beans

Serving size: 1/2 cup.
Calories: 70.
Protein: 5 grams.
Fiber: 7 grams.
Black beans are a versatile legume that can be made into burger patties or used in burritos, stir-fries, soups, and salads. One lesser-known advantage of black beans is their antioxidant content, which can help lower the risk of chronic diseases such as cancer and heart disease.

Gianna Masi, CPT, RDN, a certified personal trainer and registered dietitian with Barbend, says, “Black beans are high in protein and fiber, making them beneficial to heart health and digestion. Their low glycemic index makes them not only versatile, but also useful for regulating blood sugar levels.

2:Lentils

Serving Size: 1/2 cup
calories: 115
Protein: 9 g.
Fiber: 8 g.
Lentils are high in soluble fiber, which feeds your gut’s beneficial bacteria. This can improve digestion, reduce bloating, and promote gut health. “Lentils are over 25% protein and are high in nutrients such as B vitamins, particularly folate, copper, manganese, and iron,” says Destini Moody, RDN, CSSD, LD, a registered dietitian and sports dietitian at Garage Gym Reviews. “One cup of cooked lentils contains nearly half of your daily fiber requirements.They’re also a versatile food because they can be used in vegan, Greek-style salads, green salads, and soups.

3:Barley

Serving size: 1/4 cup.
CALORIES: 5.
Protein: 5 grams.
Fiber: 7 grams.
“Barley is a nutritious whole grain that contains both soluble and insoluble fiber, which can help lower cholesterol and promote a healthy digestive system. Its chewy texture and nutty flavor make it an excellent choice for 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 nutritional content,” Masi explains.

4:Edamame

Serving size: 100 grams.
Calories: 121.
Protein: 12 grams.
Fiber: 5 grams.
Edamame are young soybeans still in their pods. According to research, they are a good source of isoflavones, an antioxidant that may help lower the risk of certain cancers. “Edamame are not only a fun snack high in protein and fiber but are also rich in vitamins and minerals, including vitamin K and folate,” Moody says. “Edamame can be enjoyed boiled or steamed with a pinch of salt, added to salads, or incorporated into stir-fries.”

5:Oats

Serving Size: 1 cup (raw)
CALORIES: 307.
Protein: 11 grams.
Fiber: 8 grams.
Oats contain beta-glucans, which are soluble fibers that can help lower cholesterol levels. “Oats are unique in that they contain both soluble and insoluble fiber. Both types play a role. This includes aiding in blood sugar control, promoting healthy digestion, and controlling appetite. You can make raw, rolled oats into protein bites or add them to smoothies for texture, fiber, and a calorie boost if you’re trying to gain muscle,” Moody says.

6:Almonds

Serving size: 23 whole almonds (28 grams).
Calories: 164
PROTEIN: 6g
Fiber: 4 grams
“A great snack to have in your car, at your desk, or on a long hike, almonds are a wonderful (and portable) source of fiber and protein,” Moody says. Just one ounce contains half of your daily vitamin E requirement, an important antioxidant. You can eat almonds on their own or as a topping on smoothie bowls and oatmeal.” According to studies, vitamin E can improve your skin’s health by promoting healthy Skin cells are protected from skin damage and aging.

7:Flaxseed

Serving Size: 1 tablespoon, whole (10 grams)
Calories: 55.
Protein: 2 grams.
Fiber: 3 grams.
Flaxseeds are a great source of protein, fiber, and omega-3 fats. Flaxseed contains alpha-linolenic acid (ALA), a type of omega-3 that may help reduce the risk of heart disease. “You can easily incorporate these tiny seeds into your diet. Ground flaxseeds can be mixed into smoothies, yogurts, and baked goods such as muffins and bread, or used as a crunchy topping on salads and cereals, according to Masi.

8:Quinoa

Serving Size: 1 cup (cooked)
Calories: 222
Protein: 8 grams.
Fiber: 5 grams.
Quinoa is unique in that it is a complete plant-based protein source, which means it contains all nine essential amino acids necessary for good health. “Quinoa contains nutrients such as manganese, magnesium, and phosphorus. It has recently gained popularity as an excellent vegan source of plant protein. Quinoa is classified as a whole grain, but it is actually a seed. This means it’s gluten-free, which is great for people with sensitive stomachs and allergies,” Moody explains.

9:Pistachios

Serving size: 49 kernels (28 grams).
Calories: 159.
Protein: 6 grams.
Fiber: 3 grams.
Pistachios, in addition to being a high-protein, high-fiber nut, may benefit eye health because they contain high levels of lutein and zeaxanthin, two antioxidants that support vision and reduce the risk of macular degeneration.
“Pistachios are an excellent on-the-go snack that can boost the flavor and nutritional value of a variety of dishes. Masi recommends using them chopped in salads, crushed as a crust for fish or chicken, or mixed into baked goods for a nutty crunch.

10:Chia Seeds

Serving size: 1 ounce (28 grams).
Calories: 138
Protein: 5 grams.
Fiber: 10 grams.
“Chia seeds are high in omega-3s, an essential nutrient that’s good for your heart and brain health,” Moody says. The most common way to consume chia seeds is to make chia seed pudding, a versatile breakfast option that can also include other nutrient-dense foods as toppings such as fruit or almond butter.” Chia seeds have also been linked to a lower risk of cancer because of their high antioxidant content, which helps to reduce inflammation.

11:Tempeh

Serving size: 3 ounces (85 grams).
Calories: 190.
Protein: 20 grams.
Fiber: 4 grams.
Tempeh is a fermented soybean product rich in protein, fiber, and probiotics that can improve gut health. “Tempeh has a firm texture and a nutty flavor,” Masi says. “It’s also a great meat substitute for vegetarians and vegans.” Tempeh can be grilled, sautéed, or added to sandwiches and salads, making it a versatile and nutritious addition to meals.

12:Chickpeas

Serving Size: 1/2 cup (cooked)
CALORIES: 135.
Protein: 8 grams.
Fiber: 7 grams.
Chickpeas are another versatile legume high in protein and fiber.  According to 2016 research, they also contain soluble fiber, which can help lower cholesterol 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 to make them sweet by coating them in cinnamon and sugar before roasting, or savory by seasoning them with ranch or curry powder.” Depending on your cravings, this is a filling snack that you can eat day or night.