Foods High in Protein & Fiber

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While protein-rich, animal-based foods like meat, poultry, seafood and dairy products don't contain fiber, a number of plant foods that are also high in protein do. The more you substitute plant sources of protein for animal ones, the less likely you will be to develop heart disease, hypertension, obesity or high cholesterol, reported an article published in 2013 in the Permanente Journal. In addition, eating plenty of fiber throughout the day can lower your risk of stroke, diabetes and digestive disorders.

Bowl of oatmeal with sliced bananas.
Bowl of oatmeal with sliced bananas. (Image: Viktorija Kuprijanova/iStock/Getty Images)

Have High-Protein Whole Grains at Breakfast

Quinoa, a native South American seed that can be used as a whole-grain cereal substitute, contains 8 grams of protein and 5 grams of fiber in each cooked cup. Unlike most plant foods, the protein supplied by quinoa is complete -- it contains all of the essential amino acids your body requires. Instead of having cooked oatmeal at breakfast, try quinoa cooked in water or nonfat milk. As a quicker alternative that's still a good source of protein and fiber, have high-protein toast spread with nut butter. Some commercial high-protein breads can contain as much as 14 grams of protein and 2 grams of fiber per slice.

Bowl of quinoa.
Bowl of quinoa. (Image: VeselovaElena/iStock/Getty Images)

Incorporate Beans Into Lunch

Beans and legumes such as lentils and peas are some of the richest natural sources of fiber. One-half cup of cooked kidney beans contains almost 8 grams of fiber. Navy beans have nearly 7 grams per 1/2-cup serving, and black and pinto beans supply 6 grams. They're also an excellent source of protein. Pintos have the most with 11 grams in each 1/2 cup, but most other beans and legumes provide 7 to 9 grams a serving. The protein in beans is incomplete. To obtain the rest of the amino acids you need, eat them with a whole grain. A lunch that's filled with fiber and complete protein could be a mixed bean and barley soup, corn tortillas filled with seasoned beans or a bean burger on a whole-grain bun.

Plate of kidney beans.
Plate of kidney beans. (Image: HandmadePictures/iStock/Getty Images)

Enjoy Soy at Dinner

Most soy products, including tofu, are high in protein but low in fiber. Green soybeans, also known as edamame, are an exception. One cup of cooked edamame supplies you with approximately 17 grams of protein and 8 grams of fiber. If you're a 31- to 50-year-old man, that's 30 percent of your recommended daily protein intake and 26 percent of your fiber. If you're a woman of the same age, it's 37 percent of your day's protein and 32 percent of your fiber. Stir-fry edamame with a variety of chopped vegetables like bell peppers, onions, mushrooms, broccoli and carrots and serve the mixture on brown rice or whole-wheat noodles for a high-protein, high-fiber dinner.

Large square of tofu.
Large square of tofu. (Image: TUGIO MURATA/amanaimagesRF/amana images/Getty Images)

Snack on Nuts and Seeds

When you're craving a snack, reach for raw or dry-roasted nuts or seeds instead of commercial packages of chips, crackers or baked goods that are high in fat, sodium and sugar and low in both protein and fiber. An ounce of dry-roasted sunflower seed kernels has 5 grams of protein and 3 grams of fiber. Raw almonds offer 6 grams of protein and nearly 4 grams of dietary fiber per ounce. Just be careful to keep your nut and seed consumption under control -- both are high in calories and can cause you to exceed your caloric needs and gain weight if not eaten in moderation.

Small spoonful of raw almonds.
Small spoonful of raw almonds. (Image: silverjohn/iStock/Getty Images)

Additional Considerations

You can include high-protein, high-fiber foods in every meal of the day, though go slowly if you aren't accustomed to consuming lots of fiber. Too much too soon can cause cramps, gas and bloating. Drink at least 8 glasses of water daily and increase your fiber intake gradually over a period of weeks. Also, be aware that a high-protein diet isn't necessarily a good thing. Over time, eating more protein than you need can contribute to kidney or gallbladder problems, heart disease, obesity and gout.

Woman drinking from bottle of water.
Woman drinking from bottle of water. (Image: AmmentorpDK/iStock/Getty Images)

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