Protein keeps muscle tissue healthy and provides fuel for the body. Fiber helps us feel full and can reduce the amount of calories the body absorbs. Requirements for good health vary by gender, activity level and several other factors. HealthCalculators.org will calculate your age, weight, height and activity level and determine how much fiber and protein you need in your diet.
The Benefits of Protein and Fiber
Eating soluble fiber reduces the risk of developing heart disease by lowering levels of bad cholesterol. Soluble fiber can ease of constipation, digestive problems and hemorrhoids. The University of Colorado recommends a high-fiber diet for people who want to lose weight. The University website says "fiber itself has no calories, yet provides a 'full' feeling because of its water-absorbing ability." A study published in the Journal of Nutrition found that "increasing fiber intake decreased the digestion and absorption of both fat and protein."
Protein is important because it provides the body with energy, and helps rebuild and repair the body's cells and tissues. Without enough protein, we can become fatigued, can lose muscle mass and even lose the ability to fight disease and infection.
Good Sources of Fiber and Protein
Soluble fiber moves bulk through the intestines and promotes gastrointestinal health. You can get soluble fiber from green beans; green, leafy vegetables and whole wheat products. Insoluble fiber bonds with fatty acids. This is the kind of fiber that makes you feel fuller longer. Insoluble fiber can be found in bran, peanuts, peas, lima beans and fruits like apples and oranges.
While some fruits, vegetables, grains and nuts are good sources of protein, they do not have all of the nine essential amino acids necessary to qualify them as complete proteins. All animal proteins are complete proteins, including foods like milk, eggs, cheese, fish. Certain nuts, soybeans (including tofu) and germ of grains also provide complete proteins.
How to Increase Protein and Fiber in A Healthy Way
While you can get some fiber in white bread, you'll get a lot more in whole wheat bread. Many foods in our diet can be substituted with similar foods that have higher fiber content including whole grain bread, brown rice, fresh fruit and vegetables, bran cereal and whole wheat flour.
Soy, whey, and egg substitute are healthy, complete proteins that provide an alternative to meat and cheese, which are high in proteins but can contain unhealthy amounts of fat and cholesterol. And unlike plant-based proteins (excluding soy), they contain the nine essential amino acids.
Considerations
Avoid eating foods like white bread, instant rice, canned fruits and juice, and white flour-based foods. These foods can easily be substituted with a counterpart that is high in fiber.
Red meat, eggs, whole milk and full-fat dairy foods are complete proteins, but can raise cholesterol levels and are high in fat. They can easily be substituted with healthier proteins like dairy products that are low fat or skim, lean fish and skinless chicken and turkey.
The Risks
Your body cannot store excess protein. After the body digests and metabolizes all the protein it needs, the leftovers are broken down into amino acids, and are then converted into fat and excreted through the kidneys which can lead to dehydration, reports an article titled "Too Much Protein is No Good," published by the Nutrition Research Center.
Too much fiber can also have adverse effects. According to Go Ask Alice, a health service provided by Columbia University, "When the intake of fiber is too high, it can replace other energy and nutrients that you need in your diet." Too much fiber can cause stomach discomfort, flatulence and diarrhea.
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