New research reveals food items such as peanut butter and falafel are bursting with fibre and protein, and an expert explains why these nutrients are so important.
According to the NHS, most UK adults don’t consume enough protein or fibre in their diets and not doing so can cause issues with digestion, and slow down bone, muscle and skin healing and growth.
However, a new study has revealed some surprisingly high fibre and protein-rich foods – and chances are they’re already sat in your kitchen cupboards.
Most adults need around 0.75g of protein per kilo of body weight per day, and it is recommended that adults consume at least 30g of fibre a day as part of a balanced diet1.
Qualified Nutritional Therapist, Alexandra Gorton, said: “Increasing the amount of protein in your diet has several health benefits. It can be described as the building blocks of our body as it is used for growth and repair, and is essential for bones, muscles, cartilage and skin.
Whilst fibre and protein goals will mainly be reached through whole food products such as nuts, vegetables and poultry, understanding the contents of other everyday food items can help you hit your goals without compromising on taste.”
Analysing 20 everyday food items, tombola looked into the nutritional value of mid-range own brand products available in all five of the main supermarket leaders, to see how much protein and fibre they provide as part of the daily recommended allowance.
Everyday Shopping List Items that are Surprisingly High in Fibre
It turns out that peanut butter is packed with dietary fibre.
In fact, it was found that on average, supermarket brand options contained nearly a quarter of your recommended daily amount of fibre per 100g. Peanut butter was also found to contain a whopping 55% of your daily protein intake – however, 100g is around 20 teaspoons so it goes without saying not to rely on PB alone to get your fibre intake up.
Top five everyday foods that are surprisingly high in fibre
(by % of daily allowance per 100g / g protein per 100g)
1. Peanut Butter: 23% / 7g
2. Plain Tortilla Chips: 17% / 5g
3. Baked Beans: 14% / 4g
4. Digestive Biscuits: 11% / 3g
5. Toastie Loaf: 10% / 2g
Everyday Shopping List Items that are Surprisingly High in Protein
One of the nation’s favourites, mature cheddar cheese contains 56% of your recommended daily protein intake (per 100g). But peanut butter came in a close second with a whopping 24g of protein per 100g.
Top five everyday foods that are surprisingly high in protein
(by % of daily allowance per 100g / g protein per 100g)
1. Mature Cheddar Cheese: 56% / 25g
2. Peanut Butter: 55% / 24g
3. Wafer Thin Ham: 41% / 18g
4. Pork Sausages: 32% / 15g
5. Cheese & Onion Sandwich Filler: 23% / 10g
One of the more unexpected protein-rich foods that the study discovered was cheese and onion sandwich filler – 100g of the stuff (around a third of a tub) offers 23% of your recommended daily allowance of protein.
High Fibre Plant-Based Options
According to Alexandra, all plant foods contain fibre – good news for those with a plant-based diet, right? However, some are better than others.
When analysing plant based specific items available at all leading supermarkets, it’s no surprise that options using chickpeas appeared high up on the list. In fact, 100g of falafel (roughly four) has a whopping 22% of your recommended daily intake of fibre and hummus 16%.
Top five everyday vegan foods that are surprisingly high in fibre
(by % of daily allowance / g per 100g)
1. Falafel: 22% / 7g
2. Vegan Beef Burger: 17% / 5g
3. Hummus: 16% / 5g
4. Veggie Burgers: 16% / 5g
5. Vegan Cheese: 13% / 4g
High Protein Vegan Options
If you are trying to cut down on your meat intake this year, there are plenty of alternatives to choose from. But what everyday food items can you add to your shopping list to meet your daily protein goal?
Top five everyday vegan products that are surprisingly high in protein
(by % of daily allowance / g per 100g)
1. Vegan Beef Burger: 35% / 16g
2. Plant Based Chicken Kiev: 23% / 10g
3. Falafel: 18% / 8g
4. Hummus: 15% / 7g
5. Vegan Pie: 15% / 7g
The analysis shows that vegan burgers contain an impressive 16g of protein per 100g, which is just under two burgers. This compares to a regular beef burger which, on average, contains 21g of protein per 100g.
For Brits who are trying to make healthier choices, Qualified Nutritional Therapist, Alexandra Gorton shares these simple tips:
#1 It’s important to not neglect staple fruit and vegetables, too. Including a wide variety of different vegetables in your diet is extremely beneficial for the good bacteria within your gut. Following the BANT Wellness Solution is a useful guide for structuring your plate at mealtimes. It recommends filling your plate with ¼ protein, ¼ root veg and wholegrains and ½ of your plate with leafy greens and salads. Try adding some fruit or seeds to your porridge for breakfast, or if you have children, create meals where they can be easily concealed such as Chili Con Carne, Bolognese or Stews.
#2 Try to add protein to every meal or snack. It helps you to feel satisfied for longer as it is broken down slowly by the body. Some great snacks include Greek yoghurt, boiled eggs, hummus and even a small block of cheese.
#3 When you can, give yourself time to plan out your meals as this enables you to consider the nutritional content of your food.
On the findings, Samantha Wilcox, SEO and Digital PR Manager at tombola, said: “This research proves that incorporating protein into your diet doesn’t need to be complex or inconvenient. In fact, it highlights how everyday food items can complement a healthy diet, so you don’t have to compromise on an occasional treat such as cheese, sausages and even peanut butter.
“From our research, it’s clear that fibre and protein are essential for your body to function properly. From supporting your gut bacteria to improving digestion and keeping you fuller for longer, they deserve all the limelight they are getting in recent years.
“Many people are aware that fruit and vegetables are good for you, but it’s difficult to pinpoint what other changes to make and more importantly, what everyday foods to cut or introduce based on their contents – this research does just that.”
