Protein has become a go-to nutrient for those looking to improve their health, build muscle, or shed some pounds. But there's another nutrient that deserves just as much, if not more, focus: fiber. So, what’s the ideal situation? Consuming foods that are rich in both protein and fiber.

In a video posted by Dr. Rajan, an NHS surgeon and health content creator, on March 15, he discussed why fiber is crucial for our diets.

7 foods that are rich in both fiber and protein

He put together a video featuring another creator who said, “Honestly, you should focus more on reaching your fiber goal rather than your protein goal. It's not protein deficiency that's causing issues for young people; it's colon cancer.” Dr. Rajan then recommended some foods rich in both protein and fiber, joking that he wasn’t just referring to beans.

Check out all the food items recommended by Dr. Rajan.:

1. Chia seeds pack a punch with 6 grams of protein and 10 grams of fiber

Dr. Rajan points out that just 2 tablespoons of chia seeds pack in 6 grams of protein and 10 grams of fiber. He reassures gym enthusiasts that chia seeds provide all nine essential amino acids, including histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine, making them a complete protein source. Additionally, the omega-3 fatty acids in chia seeds, specifically ALA (alpha-linolenic acid), can aid in reducing gut inflammation.

2. Oats provide 10 grams of protein and 8 grams of fiber

A cup of oats packs in 10 grams of protein and 8 grams of fiber. It also has beta-glucan, a unique prebiotic fiber known for its health benefits. Consuming just 3 grams of beta-glucan each day can help reduce LDL cholesterol levels.

3. Edamame packs a punch with 9 grams of protein and 4 grams of fiber

Edamame is a hidden gem in the superfood world, packing 9 grams of protein and 4 grams of fiber in just a half-cup serving. Plus, it’s rich in isoflavones, which could help boost the good bacteria like bifidobacterium and lactobacillus in your gut.

4. Soy Protein

Dr. Rajan mentions that a meta-analysis from 2019 discovered that consuming 25 grams of soy protein daily can lower LDL cholesterol levels by about 3-4 percent.

5. Tempeh packs in 9 grams of protein and 6 grams of fiber

Tempeh contains 9 grams of protein and 6 grams of fiber for every 100 grams. Being a fermented food, it’s packed with natural probiotics and various bioactive compounds that promote gut health. Dr. Rajan noted that the fermentation process enhances the bioavailability of the nutrients.

6. Nutritional yeast packs in 5 grams of protein and 4 grams of fiber

Nutritional yeast packs 5 grams of protein and 4 grams of fiber in just 2 tablespoons. This deactivated yeast is rich in beta-glucan, like what you find in oats, which can help boost your gut's immune system. Plus, it’s loaded with beneficial B vitamins that support gut health.

7. Plant-based protein

Plant proteins aren't lesser; they're just different in a great way. Each type of plant protein offers its own set of phytonutrients, antioxidants, and various types of fiber. This variety helps to build a stronger microbiome.

Read Also: Jaggery for Skin: 6 Creative Ways to Incorporate This Natural Sweetener into Your Beauty Routine

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