Protein is an important nutrient and one that we must have some of every day. It plays a very important role in our health and is especially important for those looking to gain and maintain muscle mass. This is why there are so many protein powders out there, from so many different sources. From grass-fed whey to plant-based powders, there’s one for every need, purpose, diet, and lifestyle.
In our quest to consume enough protein, however, we can’t forget about fiber. It may not be as crucial as protein to the all-important muscle-building process but it’s still imperative for our health and the body’s general function. Fiber does many things for our body but one of its main purposes is digestive support. It keeps our digestive system healthy and on track. It can both relieve and prevent constipation while keeping the colon clear and therefore lowering the risk of colon problems – which can potentially be devastating.
Thankfully, like protein, it’s not generally too hard to get enough fiber in your diet. It’s present in many foods, especially fruits and some seeds and beans. If you’re looking to kill two birds with one stone, you can also find some protein powder with fiber. While many supplements focus on protein, some ensure they’re also giving you plenty of fiber. The ones listed here are some of your best options:
The Best Protein Powder Brands With Fiber
1. Manitoba Harvest Hemp Yeah Max Fiber
Manitoba Harvest Hemp Yeah Max Fiber is the perfect solution for those who want a nice protein boost with lots of fiber at the same time. With 13 grams of each per serving it really is the best of both worlds. The amazing thing is that this is achieved using only one single ingredient – organic hemp protein powder. It’s also vegan and kosher.
There are 130 calories per serving with three grams of fat, one gram of sugar, and 14 grams of carbs. The unsweetened version is very plain and versatile, perfect for baking or adding to smoothies with lots of other ingredients. You can also get it in chocolate or vanilla for something a little sweeter and more specific. These flavors are especially good in smoothies or even some delicious flavored pancakes!
In addition to a good dose of protein and fiber, this hemp seed protein powder also offers a good amount of iron, thiamine, magnesium, zinc, and especially copper. If you’d ever prefer to focus on the protein instead, they also have a max protein version of this supplement where you’ll get 20 grams of protein, and it still has three grams of fiber per serving.
2. Nutiva Organic Hemp Seed Protein High Fiber
Nutiva Organic Hemp Seed Protein High Fiber is another product that uses hemp seeds to achieve an optimal balance between protein and fiber. This protein comes with two options – a fiber plus or peak protein. The fiber plus is the perfect win-win solution with 11 grams each of protein and fiber. The peak protein gets you 15 grams of protein and still six grams of fiber, which is higher than a lot of regular protein powders.
The fiber plus option has 110 calories per serving with 2.5 grams of fat, 13 grams of carbs, and less than one gram of sugar. This protein also has an excellent essential amino acid profile and a good amount of iron, magnesium, and zinc. The unflavored version contains nothing but hemp seeds, while the chocolate and vanilla flavors use things like organic coconut sugar, stevia, and cacao powder for natural flavoring.
While there are plenty of hemp protein powders out there, Nutiva is set apart by its cold-processed technique of pulling the protein from the plant. This process uses minimal heat and no harmful chemicals, meaning the resulting formula is not only clean but it retains more nutrients.
3. Garden of Life Raw Organic Fit Powder
Garden of Life Raw Organic Fit Powder is part of an amazing line of protein powders and other supplements by Garden of Life, many of which are plant-based but all of which are powerful, clean, and healthy. This particular protein powder is made especially for people who want to be nice and fit – hence the name.
It offers a strong 28 grams of protein per serving which is perfect for helping to support and build muscles during and after a workout. It’s also great for those on a diet as it satisfies your hunger, burns fat, and helps you fight cravings.
It’s made from healthy, raw ingredients that are processed at low temperatures to preserve their nutrition and integrity. It’s non-GMO certified, USDA certified organic, certified vegan, and certified gluten-free as well. Each serving has 170 calories, no fat, 10 grams of carbs, eight grams of fiber, and three grams of sugar. It’s also packed with other nutrients such as vitamin D, vitamin E, vitamin K, and many more. Lastly, it also features a profile of both essential and branched-chain amino acids.
4. Navitas Organics Cacao and Greens
Navitas Organics Cacao and Greens is a great supplement and it’s a little different from your traditional protein powder. It’s an organic superfood blend at its core, with cacao powder and greens as the base. This means it’s packed full of many amazing and powerful nutrients including vitamins, minerals, and even probiotics for gut health.
The protein blend includes pea protein, pumpkin seed protein, sunflower protein, golden flax protein, and hemp protein. This is in addition to their signature cacao powder and a whole host of greens like spinach, kale, spirulina, and so much more.
There are 100 calories per serving with two grams of fat, 10 grams of carbs, five grams of fiber, two grams of sugar, and 12 grams of protein. It’s lower in protein than many protein powders but in exchange, you’re getting an amazing balance of other nutrients as well. This supplement is still a great one for supporting a workout or active lifestyle, but it’s also a fantastic way to ensure you’re getting a good dose of basic nutrients regularly.
5. Orgain Clean Whey
Orgain Clean Whey is an organic, grass-fed protein powder with a clean, healthy formula. Each serving is 140 calories with 21 grams of protein, a complete amino acid profile including 5 grams of BCAAs. It’s a healthy, versatile supplement that would be great before or after a workout, or as a mid-day snack to increase your protein intake and boost your overall nutrition.
In addition to the whey protein concentrate, other ingredients include natural flavors and alkalized cacao. It does contain milk but it’s free from gluten, GMOs, and soy ingredients. It’s also kosher and includes no added sugar.
They keep it simple with the flavors, offering just chocolate and vanilla. These flavors are perfect for smoothies, baking, or even plain old protein milkshakes. In the kitchen, this powder makes fantastic pancakes in particular.
High Fiber Snacks
While there is absolutely nothing wrong with getting some of your daily fiber from either a protein supplement like the ones listed here or a fiber-specific powder, it’s still important to get it from some whole food sources, too. It’s recommended that women from around 19-50 years of age get around 25 grams of fiber every day and men get closer to 38, so you’ll need a little more even if you’re taking a high fiber protein powder.
There are plenty of meal recipes out there that feature lots of fiber, but not everyone has time to cook everything every day! If you’ve got a busier lifestyle or need something quick and portable, try some of these fast, easy, and tasty snack ideas. All have a solid amount of fiber:
- Hummus. There are lots of hummus options out there so make sure you’re getting an all-natural, organic one that’s made primarily from chickpeas. This gives you plenty of both fiber and protein. Grab some whole grain crackers or some chopped veggies and dip away!
- Raspberries. Many fruits have good fiber content, but raspberries are particularly high at eight grams per cup. They’re also high in antioxidants and vitamins.
- Chia seeds. These are another great option that’s high in both fiber and protein. They are also extremely versatile – you can sprinkle some over yogurt, oatmeal, smoothies, and more. You could even pair them with raspberries in a parfait for even more fiber content.
- Popcorn. Although popcorn isn’t often thought of as a health food, when prepared correctly, it’s actually pretty good for you. Of course, the movie theater variety with a ton of butter and flavor isn’t the best. But, opt for some plain, air-popped corn and top it with a light oil and a sprinkle of salt and you’re all set for a healthy, fiber-rich movie night!
- Avocado. One avocado has five grams of fiber, in addition to healthy fats and many other nutrients. Avocado toast may seem trendy and overrated, but it’s actually quite healthy. Mash it up and spread it on some whole grain toast, add it to a sandwich, or just eat it on its own with a bit of salt!
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