Benefits of Adding Fiber to Protein Shakes for Better Digestion

When curating a well-balanced meal plan, our minds typically go to the three macronutrients: protein, carbohydrates and fats.

However, one critical component often overlooked is fiber, which can elevate the nutritional value of your meals and protein shakes.

Here’s a closer look at the benefits of combining fiber and protein in your protein shakes and how it can optimize a healthy diet and your overall wellness.

How The Body Digests Protein

Have you ever experienced the post-protein bloat? This uncomfortable sensation can occur after consuming protein-rich foods or supplements, leaving you feeling overly full or even gassy — and understanding how protein moves through our bodies can shed some light on why fiber may be so beneficial to our nutritional profiles.

It all begins in the mouth, where chewing breaks down food into smaller pieces, making it easier for enzymes to work later in the digestive process. That said, proteins are extremely large and comprise many amino acids that are hard to break down. As a result, it’s uncommon for digestive enzymes to make much of an impact in the mouth.

When the protein reaches the stomach, an enzyme called protease, alongside hydrochloric acid, begins to break down the amino acid chains. From there, they move into the small intestine, where more enzymes help to break down the food and reduce acidity, before the protein is absorbed into the bloodstream.

To support this process, you can choose a protein powder that contains digestive enzymes and incorporate high-fiber foods into your diet.

The Benefits of Fiber For Digestion

While other macronutrients (like protein) are broken down and absorbed into the bloodstream, fiber remains largely intact as it travels through the gastrointestinal tract.

That’s because your body cannot break down fiber. As such, it acts almost like a broom, sweeping through your digestive system and helping to keep things moving smoothly.

That said, there are two types of fiber:

• Soluble fiber – Dissolves in water to become a gel-like substance. Sources include oats, peas, beans, apples, citrus fruits and barley.
• Insoluble fiber – Remains intact through the digestive system and contributes to stool. Sources include whole wheat flour, nuts, beans, cauliflower, green beans and potatoes.

Incorporating both soluble fiber and insoluble fiber into your high-protein diet can enhance:

• Digestion health – Incorporating both soluble and insoluble fiber into your protein-rich diet can enhance digestion by promoting regular bowel movements and preventing constipation. Additionally, fiber intake may help to slow down the digestive process, allowing for better nutrient absorption from both your protein intake and other food sources.
• Gut health – Within the gut lives a microbiome of hungry gut bacteria. Fiber feeds these little creatures, acting as a prebiotic to help beneficial bacteria grow within the gut.
• Feelings of fullness – Because fiber is not easily digested, it can sit within the stomach, supporting satiety and yielding benefits of fiber forweight loss.

All that said, some studies indicate that increasing dietary fiber intake might reduce protein digestibility.

While these findings are not definitive, it's wise to gradually introduce fiber into your meals and monitor how your body responds if you currently have a low-fiber diet. This approach allows you to find the right balance that supports both digestion and overall well-being.

How to Incorporate Fiber into Your Protein-Rich Diet

Incorporating fiber into a high-protein diet may help to optimize digestion, enhance gut health and promote feelings of fullness. To seamlessly incorporate fiber into your diet while still prioritizing protein intake, consider the following strategies.

#1 Choose High-Fiber Protein Sources

Start by selecting high-fiber protein sources, such as:

• Lentils
• Chickpeas
• Black beans

These options provide a generous helping of both protein and fiber. For example, one cup of cooked lentils contains about 18 grams of protein and 15.6 grams of fiber.

These legumes can be added to soups, salads or even blended into smoothies to create a creamy texture. Additionally, look for whole grains like quinoa, bulgur or farro, which contain protein and fiber, making them great additions to grain bowls or as a side dish to your post-workout protein smoothie.

#2 Add Fruits and Vegetables

Incorporating fruits and vegetables into your meals or protein smoothies is another effective way to boost dietary fiber intake.

Fruits like berries, apples and pears are high-fiber foods and can easily be added to protein shakes, oatmeal or yogurt. Vegetables such as spinach, kale and broccoli can also be incorporated into smoothies or used as a base for salads and stir-fries.

#3 Use Nut Butters and Seeds

Nut butters, like almond or peanut butter, along with seeds are another delicious way to add fiber to your diet. These include:

• Almonds
• Chia seeds
• Flaxseeds

For instance, adding a tablespoon of chia seeds to your protein shake can provide an extra 5 grams of fiber along with healthy omega-3 fatty acids. Nut butters also can be spread on whole grain toast or added to smoothies for added creaminess and flavor, while seeds can be sprinkled on salads or blended into protein-rich snacks.

#4 Opt for Whole Grains

When choosing grains, opt for whole grain options instead of refined grains. Whole grains like brown rice, whole wheat pasta and oats are rich in fiber and can be easily incorporated into various meals.

For a high-protein breakfast idea, consider oatmeal topped with fruit and a scoop of protein powder or Greek yogurt, oats and protein powder blended in a smoothie.

#5 Consider Fiber Supplements

If you find it challenging to meet your fiber needs through food alone, consider incorporating fiber supplements into your diet. Products like psyllium husk or inulin can be added to protein-rich smoothies, shakes or baked goods for added benefits.

INVIGOR8: Your Protein Go-To

While more research is needed, the unique characteristics of fiber may help to enhance the digestibility of protein within the digestive system. Fortunately, fiber-rich foods are abundant and may help to support gut health and feelings of fullness, too.

If you're wondering how to choose protein powder, look no further. No matter where you get your fiber, you can’t go wrong with sourcing your protein powders from INVIGOR8.

Each scoop of our organic superfoods powder contains 20 grams of protein, a bevy of vitamins and minerals and five grams of dietary fiber. They’re smooth and delicious, providing the perfect foundation for any high-fiber additions, like fruits, vegetables, nuts or seeds.

Get your first taste in our complete weight loss kit with our unflavored collagen peptides, or shop our shakes on their own today.

Sources:

1. Healthline. Protein Digestion.https://www.healthline.com/health/protein-digestion#enzymes
2. Mayo Clinic. Dietary Fiber.https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
3. Journal of Nutrition and Metabolism. The Role of Fiber in Energy Balance.https://pmc.ncbi.nlm.nih.gov/articles/PMC6360548/
4. ESNM. The different ways that prebiotics and fiber affect the gut microbiota.https://www.gutmicrobiotaforhealth.com/the-different-ways-that-prebiotics-and-fiber-affect-the-gut-microbiota/
5. Stanford. What is Fiber and Why is it Important for the Microbiome?https://longevity.stanford.edu/lifestyle/2024/04/08/what-is-fiber-and-why-is-it-important-for-the-microbiome/