Just when I started eating enough protein, I skimped on fiber. Here are 3 ways I balance both crucial nutrients.
In her insightful article, Julia Pugachevsky reflects on her journey to balance high-protein and high-fiber diets, revealing the challenges and strategies she employed to improve her overall health. Initially, Pugachevsky embraced a higher-protein diet, which made her feel stronger and more energetic, especially as she engaged in longer running distances. However, this shift came at a cost: she found herself consuming significantly less fiber, which is essential for maintaining a healthy gut and reducing the risk of colon cancer. After experiencing alarming symptoms that led to a colonoscopy—only to discover she had hemorrhoids—she recognized the importance of reintroducing fiber into her diet.
To meet her daily fiber goal of 25 grams without sacrificing her protein intake, Pugachevsky got creative with her meals. She emphasizes the significance of starting her day with a fiber-rich breakfast, opting for oatmeal topped with berries, peanut butter, and chia seeds, which provides a substantial 17 grams of fiber and 10.5 grams of protein. While she admits that this breakfast may not be as exciting as a lox bagel or breakfast tacos, it sets a positive tone for her day. Pugachevsky also simplifies her meal prep, often preparing a sheet-pan dinner with salmon, seasonal vegetables, and fiber-rich grains like farro, achieving a nutritious balance of protein and fiber.
Moreover, Pugachevsky highlights the importance of incorporating plant-based protein sources into her diet. While animal-based proteins like salmon help her meet her protein goals, she finds that legumes, beans, and lentils not only contribute to her fiber intake but also promote gut health. A recent salad she prepared featured a mix of tempeh, quinoa, chickpeas, and fiber-packed veggies, showcasing her commitment to a diverse and nutritious diet. Although she acknowledges that she doesn’t hit every nutrient target daily—occasionally indulging in richer meals when dining out—her focus on achieving a fiber-protein balance at home makes it easier for her to maintain overall health and wellness. This article serves as a valuable reminder of the importance of dietary balance and the creative ways one can achieve it.
I load up my high-protein breakfast with high-fiber toppings and eat more plant-based protein sources for extra nutrients.
Julia Pugachevsky
When I started eating more protein, I realized I stopped getting as much fiber as I used to.
I started eating more fiber again to help reduce my
colon cancer risk
.
I squeeze in more fiber where I can and lean more on plant-based protein sources.
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
Oatmeal with berries, peanut butter, and chia seeds is packed with fiber and protein.
Julia Pugachevsky
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
I always include at least one vegetable with a fiber-rich grain, like farro.
Julia Pugachevsky
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
Lentils are filling and packed with both fiber and protein.
Julia Pugachevsky
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.
Read the original article on
Business Insider
