However, we might be missing the woods for the (more fibrous) trees.
At the same time, around 93 per cent of people in the UK aren’t hitting the recommended fibre intake of 30 grams a day for example, only reaching an average of 20 grams a day instead. And this is having a big impact on our health: from our ability to regulate our appetites to the increased risk of colorectal cancer.
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Here are the 11 best examples of superfoods rich in both protein and fibre.
One serving (30g – about 20) of raw or roasted almonds contains about 6 grams of protein and 3 grams of fibre while the majority of its fat is monounsaturated – the healthy type found in avocados and olive oil. They are a particularly good source of vitamin E, which acts as an antioxidant and might protects cells from free radicals.
About three passion fruits contain 100g of protein and a significant amounts of fibre (Photo: Sutthiwat Srikhrueadam/Getty)
Wholegrain toast, and other grains
You may not have been aware that when tucking into your daily bowl of porridge you’re actually enjoying a great source of protein. In fact any whole grain, like amaranth, sorghum, bulgar wheat, or products made with whole wheat will contain protein alongside their fibre.
The humble garden pea has its fair share of nutritional benefits, containing a good source of vitamin C, B1 and folate, as well as calcium and iron – along with protein (5.4 grams per 100g) and 5.5 grams of dietary fibre.
Lentils (both red and French)
Cooked red lentils pack in 22.5 grams of protein per 100g – just a bit less than you get from chicken – as well as 28 grams of fibre. They are a great source of B vitamins which we need for a healthy nervous system and formation of red blood cells, and potassium, important for muscles and heart function. Plus, they’re easily added to a multitude of soups and stews as they cook and lose their shape, melting into any sauce.
Seeds, like beans, are one of those food categories that can absolutely claim to be a nutritional powerhouse. When it comes to pairing protein with fibre, there are two particular standouts.
While 100 grams of cooked quinoa (which we may eat like a grain but is in fact a seed) contains 4.4 grams of protein and 2.8 grams of fibre, as well as a small amount of heart healthy omega-3 fatty acids.
Pinto beans
Spinach is lauded in vegetarian/vegan circles as a good source of iron, which can be hard to get enough of without animal sources. But spinach also has the bonus of being a good source of fibre – at 2.2 grams per 100g, and 2.9 gram protein per 100g. It all adds up.
Broccoli
Soy is a key protein source for vegetarians and vegans, so it probably isn’t a surprise that edamame (immature soybeans) are also a great source of protein. They contain 12 grams of protein per 100g, as well as 5.2 grams of fibre per 100g. They are rich in vitamins such as thiamine, riboflavin and vitamin E.
Mushrooms
Guava and passion fruit
Though it’s far more common for vegetables to be protein rich, some fruit offer some – guava takes the title for the highest level of protein in a fruit at 2.6 grams of protein per 100g or per guava. Passion fruit, at 2.2 grams per 100g, comes a close second. About three passion fruits is the equivalent of 100g. Guava also contains 5.4 grams of fibre per 100g and a lot of vitamin C, while passion fruit has significant amounts of fibre (10.4 grams) and the vitamin B9, aka folate.
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