Both protein and fiber: 4 foods worth adding to the menu

Protein and dietary fiber star in almost every conversation about a healthy diet, and not by chance. The protein is essential, among other things, for building and maintaining the muscles and tissues of the body, while the fibers contribute to the feeling of satiety and normal activity of the digestive system.

The advantage is that you don’t always have to choose between them. Quite a few plant protein sources also contain a good amount of dietary fiber. True, some of them have less protein than some animal foods, but the fiber they provide gives them an additional nutritional advantage.

So what foods give us both? Here are four easy and affordable options, each with at least 7 grams of protein and 3 grams of fiber per serving.

Lentils: satisfying and easy to combine

Lentils are one of the most useful ingredients in the kitchen. You can add them to soups, salads, meatballs and stews – and easily get a dish rich in protein and fiber.

A quarter cup of dry lentils contains about 12 grams of protein and about 5 grams of fiber. For some people, they may also be easier to digest than other legumes.

No time to cook? You can also use prepared or canned lentils. In such a case you should check the amount of sodium, and if it is a canned product – filter and wash before eating.

Black beans: lots of protein

Half a cup of black beans contains about 10 grams of protein and about 7 grams of fiber. Beyond that, it is a legume that is very easy to combine in a variety of dishes.

You can add it to a salad, soup, vegetable stew or a Mexican dish. And you can even take it in a less expected direction: black beans are used in some recipes as a base for brownies, thus adding fiber and protein to the dessert.

If you are not used to eating legumes, you should start with a relatively small amount and gradually increase it, to reduce swelling and discomfort in the digestive system.

Adamama: the ultimate snack

Edema beans have long become a popular appetizer, but nutritionally speaking they offer much more than a mealtime snack. Half a cup of adamama contains about 9 grams of protein and about 4 grams of fiber.

Because it is a soybean, edamame provides a complete protein that contains all the essential amino acids. Soy also contains isoflavones – plant compounds that have been studied, among other things, in the context of heart health, cholesterol levels and sugar balance.

You can eat the edamame as it is, add it to salads or combine it in stir-fried dishes.

Chickpeas: lots of nutrients

Half a cup of cooked chickpeas provides about 7 grams of protein and about 6 grams of fiber, along with other nutrients such as iron and folic acid.

Hummus contains soluble and insoluble fibers, which contribute to the activity of the digestive system and intestinal health. The combination of protein and fiber also makes it a particularly satisfying addition to a meal.

And you don’t have to be satisfied with hummus on the plate: you can add the grains to salads and dishes, bake them in the oven until they are crispy or choose pasta made from hummus flour.

bottom line: To add more protein and fiber to the menu, you don’t need to look for “superfoods” or prepare complicated recipes. Lentils, black beans, red beans and chickpeas are readily available and versatile foods that can be easily incorporated into daily meals.

It’s just worth remembering that if your menu is relatively low in fiber, it’s better to increase the amount gradually and make sure to drink water at the same time. This way the digestive system gets time to adapt, and the chance of swelling and discomfort is small.

Inbal Markowitz Weiman, Clinical Dietitian, Assuta Medical Centers