A high protein, high fiber diet is rich in plant foods, which provide both quality protein and dietary fiber, such as beans and legumes, soy foods, nuts and seeds, and high-protein whole grains, such as quinoa and bulgur. The Recommended Adequate Intake (AI) level for dietary fiber for adults is 14 grams per 1,000 calories, and for protein, the Recommended Dietary Allowance (RDA) is 0.8 g per kilogram of body weight (minimum).
Beans and Legumes
Beans and legumes are the richest food source of both protein and dietary fiber. On average, a 1/2-cup serving of most starchy beans, including white, navy, red kidney, pinto and black beans, as well as other varieties, offers 8 g of protein and 7 to 9 g of fiber. Similarly, half a cup of cooked lentils provides 9 g of protein and 8 g of fiber. Peanuts are a protein- and fiber-rich legume. A 1/4-cup of dry-roasted peanuts offers approximately 8 g of protein and 4 g of fiber.
Soy Foods
Soy products--such as soybeans--are the only vegetarian protein source that offers all nine essential amino acids, making it a "complete protein" food choice comparable to meat. Because soy is a plant food, it also contains dietary fiber. Soy-based meat extender has been used in school food service to decrease costs while retaining nutrition. A 1/4-cup serving, or about 22 g, offers 8 g of protein and 4 g of fiber. A 1/2-cup serving of soybeans, cooked, provides 15 g of protein and 5 g of fiber while 1 soy-based veggie patty offers 10 g of protein and 3 g of fiber.
Nuts and Seeds
Many varieties of seeds and nuts are high in protein, fiber and many essential minerals. A 1/3-cup serving of roasted pumpkin seeds offers 25 g of protein and 3 g of fiber. The same serving size of sesame seeds, toasted, offers 7 grams each of protein and fiber. A 1/4-cup serving of whole, roasted almonds provides 7.5 grams of protein and 4 grams of fiber. Pistachios are another good choice. A 1/3-cup serving of these nuts, dry roasted, provides nearly 9 g of protein and 4.5 g of fiber.
Whole Grains
All plant foods, including whole grains, offer some protein and are rich in dietary fiber. Certain whole grains are even higher in protein. For example, 1/2-cup of buckwheat offers nearly 13 g of protein and more than 8 g of fiber. Quinoa is one of the highest protein whole grains. One cup, cooked, provides 8 g of protein and 5 g of fiber. A 1-cup serving of cooked bulgur offers 6 g of protein and 8 g of fiber. Oats and oat bran are protein-rich. One cup of cooked oat bran offers 7 g of protein and 6 g of fiber.
Putting It All Together
A 140-pound adult female consuming 1,800 calories daily should consume at least 25 g of dietary fiber and 65 g of protein. The protein calculation is based on weight (.8 g/kg body weight), but can also be calculated based on a percentage of total calories. The Acceptable Macronutrient Distribution Range (AMDR) for protein for an adult is 10 to 35 percent of total calories. On a 1,800 calorie-diet, 20 percent of calories from protein would be 90 g. Eating two 3-oz. servings of meat, poultry or fish (about 42 g of protein), one or more serving(s) of fiber-rich legumes/soy foods, nuts/seeds and at least 5 servings of whole grains (including higher protein choices) in combination with fruits and vegetables, satisfy high protein, high fiber diet requirements.
References
- USDA Food and Nutrition Information Center: Dietary Reference Intakes
- Nutrition Data
- "Nutrition for Foodservice and Culinary Professionals"; K.E. Drummond and L.M. Brefere; 2007
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