- Leading nutritional scientist Tim Spector said most people eat enough protein but not enough fiber.
- He encouraged people to focus on increasing the amount of fiber they eat each day.
- His tips include swapping meat for beans and eating different types of plant-based proteins.
high protein A variety of foods, such as cereal bars and pasta, are taking over grocery store shelves as people try to get more of their macronutrients. But a leading nutritional scientist said the focus should be on dietary fiber.
According to the U.S. Department of Agriculture’s 2020-2025 Dietary Guidelines for Americans, more than half of Americans meet or exceed the minimum daily requirement for protein (0.36 grams per pound of body weight). I am.
However, according to the guidelines, more than 90% of women and 97% of men in the United States do not meet their recommended dietary fiber intake.
Tim Spector, a British epidemiologist and co-founder of nutrition company Zoe, told Business Insider that people looking to improve their diets should focus on eating more fiber than protein. . Fiber is great for gut health, improves heart health, helps relieve constipation, and more.
Rosa Becerra Soberon, registered dietitian at Top Nutrition Coaching, told BI that you should aim for a balanced diet with enough fiber and protein. As fitness experts previously told BI, people who are especially active and want to build or maintain lean muscle may need more protein than the amount recommended by the U.S. government.
Spector shared three tips on how to meet your protein goals while getting enough fiber.
Prioritize natural protein sources
Spector recommends replacing meat with plant-based protein sources like beans, legumes, and nuts. Tanya Ivanova/Getty
Although Spector doesn’t eat much meat, she still gets about 1 gram of protein per kilogram of body weight per day, mostly from plants and whole foods, she writes in her cookbook, which is scheduled to be released in the U.S. in 2025. writes.
Plant-based protein sources tend to have lower overall protein content than meat, but contain more fiber. According to the USDA, 100 grams of fried tofu contains about 18 grams of protein and 4 grams of fiber.
Becerra-Soveron said if you’re not consuming meat, you should eat grains and seeds to ensure you’re getting essential amino acids.
Replace meat with beans and lentils
Spector writes that replacing meat with legumes is a great way to increase your fiber intake while meeting your protein needs. Pulses such as beans and lentils are high in protein, but also rich in fiber and generally more environmentally friendly than meat.
For example, canned chickpeas contain about 8 grams of protein and 7 grams of dietary fiber per 100 grams. According to USDA data, chicken contains 22 grams of protein per 100 grams, but contains no fiber and tends to be more expensive than chickpeas.
Longevity researcher Dan Buettner previously shared a nutritionist-approved recipe for legumes with BI.
Diversity is key
Plants generally have lower protein content than meat, so Spector writes to incorporate “the right mix” of plant-based protein sources into your diet throughout the day. This is because different whole foods contain different amounts of protein, and “you may need to eat a variety of nutritious whole foods to meet your protein needs,” he writes.
Spector eats yogurt with fruits, nuts, and seeds for breakfast. Ann del Socorro/Getty Images
For example, Spector’s classic breakfast includes yogurt, kefir, berries, nuts, and seeds, and has about 30 grams of protein from multiple sources. He said he also sometimes eats butter beans and quinoa for lunch and tofu for dinner.
Spector’s colleague at Zoe, Dr. Will Brusiewicz, previously shared with BI his favorite recipe for bean chili, which he eats every day for lunch. The recipe includes beans and farro, both of which are good sources of protein and fiber.
Becerra Soberon also recommended adding a little protein to your meals throughout the day, like sprinkling on hemp seeds, which have 31 grams of protein and 4 grams of fiber per 100 grams, or eating almond butter as a snack. 21 grams of protein and 10 grams of dietary fiber per 100 grams.
