This Is the Best Time of Day to Eat Fiber and Protein
When you eat might play a much bigger role in managing your health, weight, and appetite.
Matt Armendariz
To the delight of registered dietitians everywhere, both fiber and protein have gone viral. By now, you’ve no doubt heard all about the benefits of each one. For fiber, this includes gut health, weight loss, and the decreased prevalence of type 2 diabetes. For protein, this includes building muscle, immune system support, and regulating appetite. But is there an optimal time to eat fiber? Protein? A combination of the two? A newly published study might hold the answer.
The Study
The study, which was published in the British Journal of Nutrition, sought to determine if what you eat and when you eat it could lead to weight loss. It examined a small, randomized control group of 19 adults, who were clinically diagnosed as being overweight or obese. The study followed these individuals as they ate a high-fiber or high-protein diet for 28 days, after which they then swapped diet plans.
For each of these diets, the most calories — 45% of them to be exact — were consumed at breakfast; additionally, 35% of the calories were consumed at lunch, and 20% at dinner. Subjects on the high-fiber diet plan ate at least 30 grams of fiber per day. Those on a high-protein diet ate a combination of poultry, fish, red meat, eggs, and dairy; their fiber intake was also limited to no more than 15 grams per day. (Both eating plans were based on a 2,000-calorie diet.)
The Results
Researchers found that those on a high-fiber diet lost an average of 10.7 pounds, while those on a high-protein diet lost an average of 8.5 pounds. In addition, those on a high-fiber diet experienced greater gut health benefits. Researchers also concluded that the high-protein diet was superior in suppressing a person’s appetite.
Bottomline: As this study shows, fiber and protein each have specific health benefits; as such, you should be consuming both at breakfast time. Not sure where to begin? Check out the recipe suggestions below.
6 Fiber- and Protein-Packed Breakfasts
English-Muffin Breakfast Pizza
Canadian bacon and mozzarella bring the protein, while a whole-wheat English muffin and tomato add fiber to this quick breakfast pizza. Each serving delivers 17 grams of protein and 6 grams of fiber — plus it comes together in just 17 minutes.
High-Protein Cottage Cheese Pancakes
This recipe boosts the protein and fiber in your morning pancakes by combining cottage cheese, peanut butter powder, and oats. Each serving packs 21 grams of protein and 5 grams of fiber. For an additional boost of fiber, top them with fruit!
Breakfast Burrito
Thanks to the combination of protein-filled eggs, plus the fiber and protein in beans, you’ll get 12 grams of fiber and 23 grams of protein in this easy grab-and-go breakfast.
Berry-Oatmeal Bake
Oats, almonds, and berries come together in this breakfast bake to deliver 10 grams of fiber and 14 grams of protein. Top with cottage cheese, Greek yogurt, or Skyr for an extra protein boost.
Healthy Breakfast Smoothie
This fiber- and protein-packed smoothie comes together in under 5 minutes. Milk and Greek yogurt provide the protein, while fruit, spinach, oats, and flaxseed deliver the fiber — adding up to 16 grams of protein and a whopping 11 grams of fiber.
High-Protein Vanilla Chia Pudding
This protein- and fiber-packed pudding delivers an impressive 8 grams of fiber and 16 grams of protein, thanks to chia seeds, vanilla Greek yogurt, and ultra-filtered whole milk. Top with fruit for even more fiber.
