The best foods to boost your protein and fiber intake naturally

Protein and fiber are two essential nutrients that play key roles in overall health. Protein helps build and repair muscles, supports the immune system and hormone production, while fiber promotes healthy digestion, helps control blood sugar and cholesterol levels, and keeps you feeling full for longer.

Experts recommend adults consume at least 0.8 grams of protein per kilogram of body weight each day, along with 22 to 34 grams of fiber, depending on age, sex and activity level.

Here are six foods that provide a healthy combination of both nutrients:

Lentils: A half-cup serving of cooked lentils provides nearly 9 grams of protein and almost 8 grams of fiber. They are also rich in iron, folate, magnesium and potassium, while helping support healthy blood sugar and cholesterol levels.

Soybeans and other legumes: Cooked soybeans contain more than 15 grams of protein and over 5 grams of fiber per half-cup. Other legumes, including black beans and chickpeas, also offer a nutritious mix of protein and fiber.

Whole grains: Quinoa, amaranth, barley and bulgur provide varying amounts of protein and fiber. Quinoa and amaranth are complete plant proteins, containing all essential amino acids.

Nuts: Almonds, walnuts, hazelnuts and peanuts are convenient sources of protein, fiber and healthy fats, making them a nutritious snack option.

Seeds: Chia, flax, sunflower and sesame seeds deliver protein and fiber along with beneficial nutrients such as omega-3 fatty acids, calcium and magnesium.

Vegetables: Spinach, kale and broccoli are among the vegetables highest in both protein and fiber, while also supplying vitamins and minerals that support overall health.

Experts recommend getting protein and fiber primarily from whole foods rather than supplements. Eating a variety of legumes, whole grains, vegetables, nuts and seeds can help meet daily nutritional needs while supporting heart health, digestion and long-term wellness.