Protein and fiber are both important parts of a healthy diet. Fiber aids in digestion and disease prevention, while protein helps feed muscles and body tissue. There are two types of protein: complete and incomplete. Complete proteins have all of the essential amino acids, molecules critical for life. Incomplete proteins are missing at least one of the nine essential amino acids. There are also two types of fiber: soluble and insoluble. Soluble fiber helps maintain healthy blood cholesterol and blood sugar. Insoluble fiber aids in digestion.
High-Fiber Foods
Beans, fruits and oat bran are high in soluble fiber. Whole grains and vegetables are high in insoluble fiber. An easy way to increase daily fiber intake is replacing white rice with brown rice. One cup of white rice has 1.4g of fiber whereas brown rice has 3.5g. Another way to increase fiber is to replace white bread and pasta with whole-wheat alternatives. Eating oatmeal or whole-grain cereal for breakfast also adds to fiber. One cup of cooked oatmeal has 4g of fiber. According to the U.S. Department of Agriculture, adult men should consume 38g of fiber daily and adult women, 25g.
High-Protein Foods
Complete protein foods include milk, cheese, eggs, fish, meat, yogurt and poultry. One cup of nonfat milk has 8.4g of protein. A large hard boiled egg has 12.5g of protein. For vegans, soybeans are the only animal-free complete protein, according to MedlinePlus. A cup of cooked soybeans has a full 22g of protein. Incomplete proteins are more diverse and include nuts, beans, grains, peas, peanut butter, seeds and vegetables. There are 8g of protein in just 2 tbsp. of peanut butter. Tofu has 10g of fiber in a 100g block. MedlinePlus recommends combining incomplete proteins to get adequate intake of all nine amino acids. Combining rice and beans or having a peanut butter sandwich using wheat bread gives a complete range of amino acids.
Foods High in Protein and Fiber
Some foods or meals are power foods, high in both protein and fiber. A grilled chicken or beef salad incorporates both protein and insoluble fiber. A cup of diced chicken has 43g of protein. A 13 oz. flank steak has 106g of protein. A cup of salad greens, a large tomato or a medium-sized cucumber add 3.5g of fiber per cup Nuts contain high doses of both fiber and protein. A cup of cashews has 4g of fiber and 21g of protein. Sandwiches made with poultry or meat on whole-wheat or whole-grain breads are also nutritional powerhouses.
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