Do you often feel bloated? Is your digestive system a bit sluggish at times? Many of us can relate to these issues on some level. A diet high in fiber and protein, especially fiber, can help solve constipation, high cholesterol, and more.
In addition, if you have trouble losing stubborn fat, protein and fiber can help combat weight gain and keep the weight off!
These nutrients are essential for a long healthy life.
Why Do You Need a High Protein, High Fiber Diet?
A study showed that participants on a high fiber, high protein diet lost more body weight than participants who were not. However, the benefits of a high fiber, high protein diet extend beyond weight loss. For instance, protein is an integral part of building muscles, bones, cartilage, and skin.
Furthermore, protein helps to form new cells, tissues, and other bodily chemicals.
Fun fact: your hair and nails are made of mostly protein! So eating enough protein is essential for your well-being.
Why Do You Need Protein?
Protein has many benefits for your well-being.
- A high-protein diet can help reduce hunger
- Weight loss
- Boost the metabolism.
- Lower Blood Pressure
- Maintain weight loss
- Reduces ages related muscle loss
Why You Need Fiber
- Reduces cancer risk
- Promotes blood sugar control
- It helps to maintain a healthy weight
- Helps improve digestion
- It helps improve gut health
It is important to note that a high-fiber diet works best in combination with drinking water. Otherwise, you can find yourself bloated.
What Foods Are Fiber and Protein-Rich?
The academy of nutrition and dietetics recommends consuming about 24 grams of fiber for women and nearly 38 grams for men. However, most Americans are getting about half of their daily recommended dose of fiber.
Including fiber in your diet is an easy way to increase your fiber intake to get your recommended daily amount.
Foods Rich in Fiber:
- Apples
- Green beans
- Collard greens
- Broccoli
- Sweet potato
- Raspberries
- Chia Seeds
- Almonds
- Oats
- Quinoa
- Legumes
Foods Rich in Protein:
- Chicken Grass-fed beef
- Garbanzo beans
- Nuts
- Fish
- Eggs
- Spinach
- Broccoli
- Bok choy
Why Eat Fiber and Protein Together?
Eating these two nutrients together will help to reduce your cravings for lake night snacking and help you feel full longer. In addition, a diet high in fiber and protein can also help one to lose weight. Again, this is in large part due to reduced cravings.
These two vital nutrients also promote longevity, as protein helps to reduce age-related muscle deterioration. In addition, fiber promotes gut health because your body cannot digest it. Once in the colon, fiber feeds friendly bacteria that support our bodies’ health.
Bottom Line
Fiber and protein have some overlapping benefits. However, they have a different way of proving these benefits. When combined, you can feel fuller longer, with fewer calories. You can increase your protein and fiber intake with foods like chicken, grass-fed beef, garbanzo beans, nuts, fish, and dark leafy greens, to name a few.
Resources
Importance of Protein & Fibers – Blog by Datt Mediproducts
10 Science-Backed Reasons to Eat More Protein (healthline.com)
Weight Loss: Pair These Protein-Rich Foods With Fiber For Quick Weight Loss (ndtv.com)
22 High-Fiber Foods You Should Eat (healthline.com)
How Do Protein & Fiber Work Together? (sfgate.com)
Protein and Fiber Benefits – BarnDad Innovative Nutrition (barndadnutrition.com)
4 Proven Ways to Lose Belly Fat Overnight – Community Health Network – Blog (mychn.org)
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