Fiber vs. Protein: Which One Should You Prioritize for Better Health?

Jessica Swirble, PharmD
Aug 25
4 min read

Fiber and protein are both necessary nutrients needed for a healthy diet. Both protein and fiber can help promote a healthy weight, so prioritizing one over the other will depend on your current health goals, diet, and lifestyle.

Protein vs. Fiber: Which Should You Choose?

Both protein and fiber should be part of a healthy, balanced diet. They both offer numerous health benefits and can promote and maintain a healthy weight. Getting enough protein and fiber can help you feel full, reduce your appetite, and promote or maintain weight loss.

Pairing a lean protein with fiber-rich foods such as fruits, vegetables, and whole grains will create a balanced meal, while also providing vitamins, minerals, and nutrients. Consider adding foods to your diet that contain both fiber and protein. Examples of foods containing both protein and fiber:

Beans
Chia seeds
Chickpeas
Edamame
Lentils
Oats
Quinoa

When increasing your fiber intake, go slow. Increasing too quickly can cause uncomfortable gas and bloating. Significantly changing your diet can impact certain health conditions.

Speak with your healthcare provider before making drastic changes to your diet.

Protein

Protein is an energy source from food that provides calories and nutrients. Protein is essential for the growth, development, and repair of body tissues. Proteins are made up of amino acids. The body requires nine essential amino acids to function, and those must come from food. Protein is found in a variety of plant and animal sources.

Animal proteins, such as eggs, milk, meat, and seafood, contain complete proteins. These sources contain all of the essential amino acids the body needs. Most plant sources of protein contain incomplete proteins. These proteins lack some of the nine essential amino acids.

Benefits of Protein

The recommended daily amount of protein is 46 grams for females ages 19 and above and 56 grams for males 19 and above. Getting adequate protein in your diet offers the following benefits:

Healthy bones: Adequate protein intake is essential for both children and adults. In children, protein is necessary for proper bone growth. Deficiencies in protein can lead to stunted growth and decreased bone mass. As adults age, they are more prone to developing osteoporosis. Sufficient protein intake, along with calcium, helps to maintain bone mass and prevent osteoporosis.
Healthy immune system: Amino acids are necessary components of immune cells, such as cytokines and antibodies, which help to fight off infections and keep you healthy.
Healthy weight: According to research, protein can help you feel fuller compared to foods with carbohydrates or fat. Protein also leads to decreases in ghrelin, the hunger hormone. Together, this can reduce your appetite and help you lose weight or maintain a healthy weight.
Strong muscles: Amino acids are the building blocks of strong muscles. They help repair current muscles and build new muscle tissue.

Sources of Protein

Food sources of protein:

Beans
Beef
Cheese
Chicken
Eggs or egg whites
Fish
Lentils
Milk
Nuts and nut butters
Pork
Shrimp
Tofu
Turkey
Yogurt

Fiber

Fiber is a carbohydrate found in plant-based foods, such as fruits, vegetables, whole grains, seeds, and nuts. There are two types of fiber, soluble and insoluble. Soluble fiber dissolves in water and includes foods such as oatmeal, chia seeds, nuts, beans, apples, and blueberries. Soluble fiber helps to form a gel-like substance in the gut. This slows down digestion, making you feel full longer.

Insoluble fiber does not dissolve in water and includes foods such as whole grains, legumes, leafy green vegetables, and fruits with edible skins. Insoluble fiber helps to bulk up stool and move it through the digestive tract.

Benefits of Fiber

Most Americans do not get enough fiber. The recommended daily amount of fiber is 22 to 28 grams for females depending upon age and 28 to 34 grams for males based on age. Adding fiber to your diet offers many benefits, including:

Lowers cholesterol. Soluble fiber can lower total cholesterol and low-density lipoprotein (LDL) cholesterol by binding with cholesterol in the small intestine so that it isn’t absorbed in the bloodstream.
May protect against colon cancer. Eating a diet rich in fruits, vegetables, whole grains, and legumes provides you with vitamins, minerals, and antioxidants. The nutrients keep you healthy and can get rid of cancer-causing free radicals.
Prevents constipation. Both soluble and insoluble fiber help with constipation. Soluble fiber helps to soften and bulk up the stool so it is easier to pass. Insoluble fiber helps to move food through the gastrointestinal tract and adds bulk.
Prevents excess weight gain. Fiber-rich foods are often low in calories and can help you feel full. This can prevent overeating and weight gain.
Promotes a healthy gut microbiome. Some types of fiber contain prebiotics. Prebiotics serve as food for probiotics and help the good bacteria in the gut thrive. Examples of fiber-rich foods that contain prebiotics include almonds, bananas, peas, eggplant, artichoke, beans, and oats.
Slows digestion. Soluble fiber absorbs water and creates a gel-like substance. This slows down the movement of food through the gastrointestinal tract and makes you feel full longer. This also prevents spikes in blood sugar.