When we think of Foods High in Fibre, we tend to automatically think of high carbohydrate foods rather than fibre rich foods high in protein.
This is because the foods we hear most about are foods high in fibre. These tend to be the high carbohydrate wholegrain foods such as oats and wheat and, of course, bran.
Fruits and vegetables are also included in high-fiber foods. Although they are beneficial for us, they are also essentially carbohydrates and don’t generally contain high protein levels.
While many of us are trying to consume less high carbohydrate foods due to their effect on blood sugar stability, insulin resistance, and weight gain, we all know the importance of having foods high in fiber.
Foods High in Fibre Is Essential For:
Bowel Health
Reducing the risk of irritable bowel/diverticulitis/bowel cancer.
Reducing the Risk of Heart Disease
For maintaining healthy cholesterol levels and reducing the risk of atherosclerosis.
Improving the absorption of nutrients and supporting a healthy Immune system.
Protein Is An Essential Food.
Protein is required in the body for the healthy renewal of cells and a good immune system. It is also necessary for muscle and bone health, hormone stability, and other important body functions.
Sometimes it can be hard to get the right balance nutritionally when we try to eat the best possible diet for our health, not overdo the sugars, keep our fibre up and get good protein levels.
Fortunately, there are many foods with good levels of good quality protein and have good levels of fiber.
High Protein Foods High in Fibre
These foods include
- Nuts such as almonds, Walnuts.Pecans and Pistachios
- Beans such as Pinto Beans, Lima Beans, and Soybeans
- Seeds and such as Pumpkin Seeds, Chia seeds and grains such as Quinoa
Below is a list of a few of these
High Protein High Fibre Foods List
A comparison with oat bran (at the end of this table) can be made as this is a popular high fibre or fiber, high carbohydrate food.
Walnuts (Mg per 100 grams) Amino Acids: 15,230 Dietary Fibre: 6,700
Raw Soybeans (mg of per 100grams ) Amino Acids: 36,490 Dietary Fibre 9,300
Lima Beans (mg per 100 grams) Amino Acids: 6,840 Dietary Fibre 4,900
Quinoa (mg of per 100 grams ) Amino Acids 14,120 Dietary Fibre 7,000
Raw Almonds ( mg per 100grams ) Amino Acids: 21,260 Fibre: 11,800
Pumpkin Seeds (mg per 100 grams ) Amino Acids: 24,540 Fibre: 3,900
Chia Seeds ( mg per 100 grams ) Amino Acids: 19,000 Soluble Fibre 5,000
Raw Oat Bran (mg per 100 grams) Amino Acids: 17,300 Fibre: 3900
It is recommended that Women consume approximately 20-25 grams of Dietary Fibre per day and Men between 25 and 35 grams per day.
A worthy contributor to dietary fiber worth considering would be Flaxseeds. Although lacking the protein, it certainly has a lot to offer in a great array of nutrients.
Body requirements for all nutrients will vary on the needs of each individual. However, everyone should include various foods in their diet, including high fibre, high protein foods, vegetables, fruits, nuts, and seeds.