Sources of protein and fiber

Sources of protein and fiber

Fiber is essential for the proper functioning of the digestive system. It improves intestinal motility, promotes the utilization of feces and cleansing the intestinal walls, is a substrate for the vital activity of beneficial intestinal microflora.

Proteins are the building blocks of all body tissues. The condition of hair, nails, immunity, muscle tissue, skin and all organs and systems depends on their amount in the diet.

The body needs both substances. Moreover, it is more useful to use them at the same time. Why?

  1. A high-protein diet can provoke the processes of putrefaction in the intestines and increase the risk of cancer. Fiber helps to avoid this development of events.
  2. Foods rich in protein and fiber prolong the feeling of fullness and speed up hunger. This is due to a slowdown in gastric emptying.
  3. Such food slows down the rate of conversion of carbohydrates to sugar. This reduces the amount of sugar converted to fat and the “glycemic response”, which is the level of insulin spike.


Attention! A healthy adult should consume 20-30 g of dietary fiber and about 0.8 g per 1 kg of protein per day. With active physical activity, the norm in protein increases.

Sources of protein and fiber

Many vegetables and fruits are sources of protein and fiber. For example, asparagus, bananas, avocados, spinach. Also, these components are found in beans, chickpeas, whole grains, brown rice. There are many of them in seeds and nuts. For example, 1 cup of cashews contains about 20 grams of protein and 4 grams of fiber.

All these foods should form the basis of the diet, however, for the full functioning of the body, it is important to also consume complete proteins contained in animal food. They can be obtained from milk, cheese, eggs, fish, seafood, meat.

Sources of protein and fiber

Sample menu for the day

Try to cook meals that contain both protein and fiber. A great example is a warm salad with chicken fillet and tomatoes, cucumbers, lettuce.

An option for a daily menu rich in fiber and protein:

  • Breakfast – 2 boiled eggs, salad with avocado and tomatoes, raspberries.
  • Lunch – brown rice, baked salmon, vegetable salad, or sprouted grains and tuna salad.
  • Dinner – turkey, baked vegetables, 2 egg omelet or fish, rye bread.
  • Snacks – nuts, dates, fruits, or fresh vegetables.


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