3 Simple Ways to Meet Your Daily Protein and Fiber Goals: A Top Scientist

• Tim Spector, a renowned nutrition scientist, said that most people get enough protein but not fiber.
• He recommended that people focus on increasing the amount of fiber they eat each day.
• Her tips include replacing meat with beans and eating different types of plant-based proteins.

Foods rich in protein from granola bars to pasta, have taken over grocery store shelves as people try to eat more macronutrients. But a leading nutrition scientist says fiber should be our priority.

According to the U.S. Department of Agriculture’s Dietary Guidelines for Americans 2020 to 2025, more than half of Americans meet or exceed the minimum daily protein requirement, which is 0.36 grams per pound of body weight.

Yet guidelines indicate that more than 90% of women and 97% of men in the United States do not meet the recommended dietary fiber intake.

Tim Spector, a British epidemiologist who co-founded the nutrition company Zoe, told Business Insider that people wanting to improve their diet should focus on eating more fiber than protein. Fiber is great for gut health, can improve heart health, and help relieve constipation, among other things.

Rosa Becerra-Soberon, a registered dietitian at Top Nutrition Coaching, told BI that people should aim to eat a well-balanced diet with enough fiber and protein. Those who are particularly active and want to build or maintain lean muscle mass may need more protein than the amount recommended by the U.S. government, fitness experts have previously told BI.

Spector shared three tips on how to meet your protein goals while still getting enough fiber.

Favor natural protein sources

Spector doesn’t eat meat often, but he writes in his cookbook, due out in the United States in 2025, that he still consumes about 1 gram of protein per kilogram of body weight per day, mostly from plants. and whole foods.

Although plant-based protein sources generally contain less protein than meat, they contain more fiber. According to the U.S. Department of Agriculture, 100 grams of fried tofu contains approximately 18 grams of protein and 4 grams of fiber.

Becerra-Soberon said if you don’t eat meat, you should make sure you get all the essential amino acids by eating grains and seeds.

Replace meat with beans and lentils

Spector wrote that replacing meat with legumes is a great way to increase your fiber intake while still meeting your protein needs. Legumes such as beans and lentils are high in protein but higher in fiber and generally better for the environment than meat.

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For example, canned chickpeas contain about 8 grams of protein per 100 grams, as well as 7 grams of dietary fiber. Chicken contains 22 grams of protein per 100 grams but no fiber, according to USDA data — and it tends to be more expensive than chickpeas.

Longevity researcher Dan Buettner previously shared dietitian-approved legume recipes with BI.

Variety is key

Because plants generally contain less protein than meat, Spector wrote that he incorporates “a good mix” of plant-based protein sources into his diet throughout the day. That’s because different whole foods contain different amounts of protein, so you may need to eat “a variety of nutrient-dense whole foods to meet your protein needs,” he wrote.

For example, Spector’s go-to breakfast of yogurt, kefir, berries, nuts and seeds contains about 30 grams of protein from multiple sources. He can also eat butter beans with quinoa for lunch and a serving of tofu for dinner, he said.

Dr. Will Bulsiewicz, Spector’s colleague at Zoe, previously shared with BI his favorite bean and chili recipe, which he eats for lunch every day. The recipe includes beans and farro, both of which are good sources of protein and fiber.

Becerra-Soberon also recommended adding little protein to meals throughout the day, such as sprinkling them with hemp seeds, which contain 31 grams of protein and 4 grams of fiber per 100 grams, or eating almond butter as a snack, which contains about 21 grams of protein and 10 grams of fiber per 100 grams.