How do protein and fiber work together in your diet?

Have you heard? Protein and fiber are total besties. Each is perfectly good on its own, but when you put these nutrients together, research shows they can help you:

• Feel fuller after meals
• Improve your digestive health
• Support healthy aging

If you’re not getting both — or you’ve been thinking of protein and fiber as doing their own thing — here’s our question: Why can’t they be friends? Let’s consider the potential benefits of pairing protein and fiber consistently throughout your day.

Why is it beneficial to eat protein and fiber together?

Protein promotes muscle health and gives you that feeling of fullness after you eat it, meaning you’re less likely to get the urge to eat more. Meanwhile, fiber can complement that effect by slowing down digestion and can help manage blood sugar levels.

If you’re making lifestyle changes, these are the kind of positive attributes you’re looking for — ones that promote weight loss maintenance and cardiometabolic health.

Protein also assists with muscle repair and body tissue maintenance, and fiber helps nourish the gut and assists with metabolism.

They complement each other so nicely because they support you in so many positive ways.

What are some sensible ways to get enough protein and fiber throughout the day?

The goal isn’t to overload during one meal, says Bridget Cassady, PhD, RDN, LD, a registered dietitian and a scientist at Abbott. It’s to build consistency into all your meals. “I like to keep it simple with a ‘small adds, not big changes’ mindset,” she says.

Start small:

• Add a protein source (for example, yogurt, eggs or a shake)
• Pair it with a “fiber friend” (fruit, whole grains or beans)

Talk to a registered dietitian or health professional whenever possible before making any major changes to your diet. But if you keep rounding out your meals with both protein and fiber, it sets you up to reap the rewards over time.

“Getting your protein and fiber steadily throughout the day by intentionally adding them to your meals and snacks can help support steady energy, promote fullness and may impact how your body uses protein,” Dr. Cassady says.

I know how to get my protein. What are sources of fiber that can help meet daily goals?

A lot of dietary fiber comes from plant-based foods:

• Fruits such as berries, apples and pears
• Vegetables like broccoli, carrots and leafy greens
• Whole grains including oats, brown rice and whole wheat products
• Legumes such as beans, lentils and chickpeas

You can also find fiber in nuts and seeds. Incorporating a variety of these foods across meals and snacks puts you on a good path to meet your goals.

Most Americans fall short of recommended fiber intakes (approximately 25 to 38 grams per day, depending on age and sex) — no secret there.

While those whole foods are ideal “fiber friends” for your protein, you can find additional sources in the form of supplements and nutrition shakes that are formulated with added fiber. Abbott’s Ensure Max Protein, for example, has 4 grams of fiber and 30 grams of high-quality protein to help you add those friends to your diet.

Are there foods that have both protein and fiber?

Lentils, chickpeas and edamame are quality all-in-one options.

But, as Dr. Cassady mentions above, strive for balance and consistency. If there’s one thing true besties love, it’s more time together.