The fibre and protein fix 🧠

The best foods to help you hit both goals in one bite

Most people aren’t getting enough fibre.

Yet so much of the health and wellness world focuses on protein.

So why not eat more foods that do both?

This isn’t about replacing meat (unless you want to). It’s about quietly boosting your fibre and protein, using everyday ingredients already sitting on your supermarket shelf.

I sifted through the UK and US nutrition databases to find the top fibre-protein foods - the quiet overachievers.

Some of them may surprise you.

What we’ll cover today:

• How much protein and fibre do you need? A quick recap

• The trick to hitting both: fibre-rich plant proteins

• Top fibre-protein foods (plus, try this one simple hack)

• Recipe inspo and PDF shopping list (paid subscribers)

How much protein and fibre do you need? A quick recap

I've gone into more detail on both protein and fibre before, so feel free to catch up if you missed them: [protein], [fibre].

Let’s start with the good(-ish) news.

On average, people in the UK and US are getting enough protein above the minimum protein requirements (0.8g per kg of body weight). But most of us still fall short of the optimal 1.2–1.4g per kg range.

The not-so-good news? In the UK, 93% of people aren’t reaching their fibre needs (Adults: 30g fibre per day). And in the US, on average, people are eating only half of what they need.

The solution? Eat more plant protein

We could benefit from a little more protein, but it’s fibre that really needs our attention.

Plant proteins are a simple way to get both.

Not all plant proteins are created equal though, when it comes to fibre. Tofu, while a great source of plant-based protein, only has around 2g of fibre per 100g.

In the past, plant proteins were seen as suboptimal for health and muscle gains, mostly due to the idea that they’re “incomplete.”

But this is outdated, and yes, while some plant proteins are lower in one or two amino acids, as long as you’re eating a variety of plant-based foods across the day, your body can mix and match what it needs.

A small side note for meat lovers: You don’t need to cut out animal foods, it’s simply about adding more fibre-rich plant protein (read on for how).

An easy win, make your grains do the work

Swapping in higher fibre-protein grains, is a simple easy way for an extra hidden fibre and protein boost.

Why? We tend to eat large amounts of them, and we eat them at most meals.

Try these:

• Rolled porridge oats

• Spelt grains

• Bulgar wheat

• Shredded wheat cereal

• Whole wheat pasta (check the nutrition panel, some can have up to 12g of protein and 9g of fibre per 100g)

Whole grains are naturally higher in both fibre and protein because they keep all parts of the grain, like the bran, germ, and endosperm.

Small but mighty fibre-protein foods

Looking for foods that pack both fibre and protein into a small handful?

Try these:

Quantities per 100g:

• Hemp seeds: Fibre 30g, Protein 24g

• Chia seeds: Fibre 34g, Protein 25g

• Flaxseeds: Fibre 20g, Protein 23g

• Wheat germ: Fibre 15g, Protein 29g

• Peanuts: Fibre 8g, Protein 28g

• Pumpkin seeds: Fibre 7g, Protein 30g

• Almonds: Fibre 13g, Protein 21g

• Sesame seeds: Fibre 12g, Protein 21g

• Pistachios: Fibre 10g, Protein 21g

A 30g handful of nuts and larger seeds gives you around 6–9g of protein and 2–4g of fibre.

A generous tablespoon (about 15g) of small seeds like chia, flax, or hemp gives you 2–4g of protein and 3–5g of fibre. Sprinkle over porridge, or your morning yoghurt with fruit.

Beans go with (pretty much) everything

Beans are great for you, budget-friendly, and a breeze to use, especially if you go for canned.

And they’re incredibly versatile too. Stew or soup? Add beans. Salad or roast veg? Add beans. You get the idea.

Here are a few higher fibre-protein favourites to keep on hand:

• Broad beans

• Red kidney beans

• Butter beans

• Chickpeas

• Edamame beans

• Mung beans

• Red lentils

When cooked, 100g (cooked weight) of these beans pack in around 6–11g of fibre and 8–12g of protein.

Recipe inspo and free shopping list PDF download

A simple shopping list to take with you to the supermarket, packed with foods that are high in both fibre and protein.

Plus, get straight into using them with recipe ideas, including one of my own, my Tex Mex tuna, mango and spelt salad - an easy crowd favourite I come back to time and time again.