Getting enough fiber supports good digestion and helps prevent heart disease, diabetes, and some types of cancer. Protein helps build bone, muscles, skin, tissues, and hormones. These eight foods can help you meet your daily intake of both nutrients.

1. Lentils

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ALLEKO / Getty Images

Fiber: 7.8 grams

Protein: 9 grams

Serving size: 1/2 cup

Lentils are green, red, black, and orange legumes, or “pulses,” typically used in soups, Lebanese mujadara, and Indian dal.

These small, nutritious legumes have antioxidant and anti-inflammatory properties. They provide fiber, protein, iron, folate, and potassium. Eating lentils may give your gut health a boost since they contain prebiotics that feed the good gut bacteria.

2. Pumpkin Seeds

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Johner Images / G

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