From trendy fiber bars to Starbucks protein coffee, Americans’ obsession with these two macronutrients seems to only be growing.
Both fiber and protein are necessary for a balanced diet, of course. But is there one that you should be prioritizing, particularly as you start your day?
“When it comes to breakfast, fiber and protein are a power duo,” Erin Palinski-Wade, RD, CPT, a New Jersey-based dietitian and author, told Health. “Fiber helps keep digestion and blood sugar on track, while protein is key for staying full, supporting muscle, and boosting metabolism.”
But here’s what you need to know about how each of these nutrients affects your body—especially at breakfast—so you can pick a winner based on your personal health goals.
Fiber has a ton of health benefits, and is an especially good choice first thing in the morning.
For one, consuming fiber helps with digestion by adding bulk to stools and softening them, which helps ease constipation.
Fiber can also “keep you feeling fuller for longer,” said Megan Meyer, PhD, a communication consultant and nutritional immunology researcher based in North Carolina.
The benefits have longer-term effects, too—the nutrient helps boost your metabolic health by maintaining blood sugar levels and promoting weight management. Fiber also supports heart health by lowering cholesterol and triglyceride levels.
“Fiber also serves as food for the gut microbiome, supporting a diverse and healthy gut flora,” Meyer told Health. This may reduce the risk of irritable bowel syndrome, irritable bowel disease, diabetes, and other issues linked to gut microbiome imbalance.
How Much Do You Need Per Day?
Depending on your age, women should aim to consume about 22-28 grams (g) of fiber daily, while men should consume 28-34 g daily. However, estimates suggest only about 5% of the American population is meeting their fiber goals.
Are There Downsides?
Although fiber is great for your health, consuming too much too quickly can backfire.
“A sudden jump in fiber can cause bloating, gas, or digestive discomfort. And if you’re not drinking enough fluids, very high fiber intakes can sometimes lead to constipation—or in rare cases, even blockages,” said Palinski-Wade.
Because fiber can change the way your body absorbs certain nutrients, “increase your fiber slowly over time and make sure to increase your fluid intake as you increase fiber,” she said. “I recommend increasing by just a few grams every few days.”
Fiber-Rich Foods
There are many foods high in fiber, including oatmeal, apples, pears, lentils, blueberries, wheat or bran cereal. When it comes to high-fiber breakfast options in particular, you can try:
- Avocado toast with hemp seeds
- Chia pudding
- Berry smoothie with flax seeds
- Chickpea and sweet potato hash
- Coconut flour pancakes
Similar to fiber, eating protein in the morning has been linked to a number of health benefits.
“Protein promotes feelings of satiety, so it helps you feel fuller for longer, which supports weight management,” said Meyer.
In fact, multiple studies have found that high-protein breakfasts are linked to a reduced appetite and lower intake of calories throughout the rest of the day.
Plus, eating more protein at breakfast “supports muscle health by increasing lean muscle mass,” Meyer explained.
This may be particularly important for people as they age—after people reach their 30s, the body begins to lose 3–5% of muscle mass per decade.
How Much Do You Need Per Day?
American adults are encouraged to consume 0.8 g of protein for every kilogram of body weight (about 54 g for a 150-pound person). Essentially, protein should make up about 10–35% of your daily calories.
“If you fill your plate about a fourth with lean protein at breakfast, and the rest of your meals throughout the day, you will be on your way to reaching this goal without overdoing it,” Palinski-Wade said.
Most Americans get enough protein overall, but fall short in protein from seafood, nuts, soy, and seeds.
Are There Any Downsides?
Before bulking up on protein, make sure you’re getting it from healthy sources. Processed meats and red meat can be high in saturated fats and sodium, which can negatively affect cardiovascular health, said Palinski-Wade.
Watch how much protein you consume, too. High amounts can “put stress on the kidneys if you already have kidney issues,” she added. “Very high protein diets may also throw off nutrient balance or cause digestive discomfort if they’re not paired with other key nutrients.”
Protein-Rich Foods
Meat, seafood, poultry, beans, nut butters, and milk and dairy products are all good sources of protein. In the mornings, you can try these high-protein breakfast dishes:
- Huevos rancheros
- Peanut butter and banana toast
- Cottage cheese fruit bowl
- Protein pancakes or waffles
- Black bean breakfast burritos
Focusing on just one nutrient makes your mornings simpler, but experts agree—do your best to maximize both protein and fiber at breakfast.
“Together, they keep you fuller longer, steady your blood sugar, support digestion and metabolism, and help you meet your daily nutrient needs with a balanced, satisfying start to the day,” Palinski-Wade said.
The easiest strategy is to find fiber-rich and protein-rich foods that naturally pair together, she suggested:
- Mix Greek yogurt with chia seeds, flaxseeds, or berries. Yogurt is a great protein-rich base—you can top it with seeds, nuts, and fruit, which are all high in fiber. “They add both nutrients and flavor,” Palinski-Wade said.
- Add avocado to eggs. Eggs supply the protein, and avocado packs a fiber punch.
Or, Meyer added, prioritize foods that have high amounts of both nutrients. Her go-to is pistachios: One serving (30 grams) offers over 6 grams of protein and 2 grams of fiber.
Other foods that contain both protein and fiber include:
- Oats
- Whole wheat toast
- Nuts
- Lentils
- Beans
“I would recommend prioritizing foods with at least 2 to 3 grams of fiber and 5 to 10 grams of protein. Bonus if a food hits both of those numbers,” said Meyer.
