When I first discovered how much stronger I felt following a higher-protein diet, fiber took a backseat.
I sidelined my berry oatmeal for cottage cheese eggs. My weekly plant-based meals, like tempeh stir-fries or lentil curries, were replaced by a thick wedge of salmon. As I started running longer distances, I also favored more carbs over fiber, which are more energizing and easier on the stomach during training runs.
At first, I felt stronger and faster than when I followed a more plant-based diet. Then, I developed colon cancer-like symptoms and got a pricey colonoscopy — all to learn that I had hemorrhoids, which could be caused by a lower-fiber diet.
As I later learned, most Americans don’t eat enough fiber, which is crucial for a healthy gut and, in turn, reduces the risk of colon cancer.
To aim for my recommended 25 grams of fiber a day (without sacrificing the 53 recommended grams of protein a day), I’d have to get creative.
I stick to a fiber-filled breakfast, even if it’s boring
My husband, who’s always been a fiber fan, makes us the same breakfast every weekday: oatmeal with frozen berries, peanut butter, and chia seeds.
After years of this, it got boring for me. I started enticing us with local pastries or the aforementioned cottage cheese eggs. Or, when I’d go to the office, I’d skip the at-home breakfast for — deep breath — one of those fun-sized bowls of Frosted Flakes in the communal kitchen.
However, oatmeal with fibrous toppings is nutritionally tough to beat. That breakfast got me to about 10.5 grams of protein and 17 grams of fiber — already half my recommended amount. On strength training days, when I need a little more protein, I’ll add some protein powder and high-protein milk to my coffee.
Is my high-protein, high-fiber breakfast as exciting as a lox bagel or breakfast tacos? No. But it helps me start off on a great note — and makes me stressed about getting all my nutrients in for the rest of the day.
I load up on veggie sides and grains
Instead of experimenting with fancy, decadent dinners, I simplified my meal-prep: I make virtually the same sheet-pan dinner every week.
Salmon is rich in protein and heart-healthy fat, while seasonal vegetables and grains like farro or quinoa add fiber in addition to carbs and extra protein.
The above meal would clock in at about 31 grams of protein and 9 grams of fiber.
Leaning more on plant-based protein
It’s definitely easier for me to hit my protein goals with animal-based products — a piece of salmon gets me to at least one-third of the way.
However, plant-based protein sources like beans or lentils all have more fiber. So if I’m eating salmon for lunch, I’ll usually opt for a vegetarian meal for dinner, like a salad or stew.
A recent salad I made included multiple protein sources: tempeh, quinoa, chickpeas, walnuts, and roasted butternut squash seeds. Combined with the fiber-packed veggies (arugula, beets, and butternut squash), meals like this help me feel full while also assuring I eat a diverse range of foods, which is important for good gut health.
I don’t hit every nutrient target perfectly every day. If I go out to dinner, I’m probably getting the cheesiest pasta on the menu. But striking the right fiber-protein balance with the meals I make at home makes it that much easier to unwind the rest of the time.
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