Eating enough fiber — not protein — should be your focus, a top nutrition scientist said. He shared 3 easy ways to hit your goals for both macronutrients.
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- Top nutrition scientist Tim Spector said that most people get enough protein, but not fiber.
- He recommended people focus on increasing the amount of fiber they eat each day.
- His tips include switching meat for beans and eating different types of plant-based protein.
High-protein foods from cereal bars to pasta have taken over grocery store shelves as people try to eat more of the macronutrient. But a top nutrition scientist said that fiber should be our focus.
More than half of Americans meet or exceed the minimum daily requirement of protein — 0.36 grams per pound of body weight each day, according to the US Department of Agriculture's Dietary Guidelines for Americans 2020-2025.
Yet the guidelines state more than 90% of women and 97% of men in the US don't meet the recommended intake for dietary fiber.
Tim Spector, a British epidemiologist and cofounder of the nutrition company ZOE, told Business Insider that people who want to improve their diet should focus on consuming more fiber than protein. Fiber is great for gut health, can improve heart health, and can help ease constipation, among other things, BI previously reported.
Rosa Becerra-Soberon, a registered dietitian at Top Nutrition Coaching, told BI that people should aim to have a well-balanced diet containing enough fiber and protein. Those who are particularly active and want to build or maintain lean muscle may need more protein that the amount the US government recommends, fitness experts previously told BI.
Spector shared three tips on how to hit your protein goals while getting enough fiber.
Prioritize natural protein sources
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Spector doesn't eat meat often but wrote in his cookbook, which will be released in the US in 2025, that he still consumes around one gram of protein per kilogram of his body weight per day, mostly from plants and whole foods.
While plant-based protein sources tend to contain less protein overall than meat, they contain more fiber. According to the US Department of Agriculture, 100 grams of fried tofu contains about 18 grams of protein and 4 grams of fiber.
Becerra-Soberon said that if you don't consume meat, you should make sure you get all the essential amino acids by eating grains and seeds.
Swap meat for beans and lentils
Spector wrote that replacing meat with legumes is a great way to increase your fiber intake while meeting your protein needs. Legumes like beans and lentils are protein-heavy, but higher in fiber and typically better for the environment than meat.
For example, canned chickpeas contain about 8 grams of protein per 100 grams, as well as 7 grams of dietary fiber. Chicken has 22 grams of protein per 100 grams, but no fiber, according to USDA data — and tends to be more expensive than chickpeas.
The 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. This is because different whole foods contain different amounts of protein, so you might have to eat a "variety of nutrient-dense whole foods to take care of your protein needs," he wrote.
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For example, Spector's go-to breakfast of yogurt, kefir, berries, nuts, and seeds contains about 30 grams of protein from multiple sources. He might also have butter beans with quinoa for lunch and a portion of tofu for dinner, he said.
His colleague at ZOE, Dr. Will Bulsiewicz, previously shared with BI his favorite bean 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 making little additions of protein to meals throughout the day, such as by sprinkling on 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.