10 Best High-Protein, High-Fiber Foods You Can Eat

Black Beans:

Black beans are incredibly versatile and can be made into burger patties, or added to burritos, stir-fries, soups, and salads. Beyond their culinary uses, black beans are rich in antioxidants that help reduce the risk of chronic diseases like cancer and heart disease.


Lentils are packed with soluble fiber that supports gut health by feeding beneficial bacteria. "Lentils are over 25% protein and full of essential nutrients, including B vitamins, copper, manganese.


Barley is a whole grain rich in soluble and insoluble fiber, which can help lower cholesterol and promote a healthy digestive system. "Its chewy texture and nutty flavor make it a great addition to soups, stews, and salads," explains Masi.


Edamame, or young soybeans, are an excellent source of protein and fiber. "Edamame are rich in vitamins and minerals, including vitamin K and folate," notes Moody.


Oats contain beta-glucans, a soluble fiber that helps lower cholesterol. "Oats offer both soluble and insoluble fibers that aid in blood sugar control, digestion, and appetite regulation," says Moody.


Almonds are a convenient and nutritious snack, providing fiber, protein, and half your daily vitamin E needs in just one ounce. "Almonds are great for skin health and can be eaten alone or as a topping for smoothie bowls and oatmeal," according to Moody.


Flaxseeds are rich in protein, fiber, and omega-3 fatty acids. "The omega-3 in flaxseed, alpha-linolenic acid (ALA), can help reduce heart disease risk," Masi says. Incorporate ground flaxseeds into smoothies, yogurts, baked goods.


Quinoa is a unique, complete plant-based protein source containing all nine essential amino acids. "Quinoa is rich in manganese, magnesium, and phosphorus, and is a great vegan source of plant protein," says Moody.


Pistachios are a high-protein, high-fiber nut that also supports eye health due to their lutein and zeaxanthin content. "Pistachios are a fantastic on-the-go snack that can enhance various dishes," Masi says.

Chia Seeds:

Chia seeds are high in omega-3s and fiber. "Chia seeds are great for heart and brain health and can be used to make chia seed pudding," explains Moody. Their high antioxidant content helps reduce inflammation and may lower cancer risk.