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Which is more filling, protein or fiber?

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Which is more filling, protein or fiber?

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Protein has been everywhere lately. You may have seen food products promoting high protein content or reels online telling you how to boost your intake. One of the ways protein supports our health is by helping a meal fill us up (satiation) and keeping us feeling fuller for longer between meals (satiety). It does this by influencing our appetite hormones and other metabolic processes.

But protein is not the only nutrient that helps with satiation and satiety. And if we focus too much on protein, we may miss the big picture and forget about other important nutrients.

It's time to put the spotlight on dietary fiber and where to get it—especially as most of us aren't eating enough.

Let's take a look at how much protein you need, how much fiber and how they compare in keeping you feeling full.

The recommended dietary intake of protein for Australian adults ages 19–70 is 46 grams a day for women and 64 grams a day for men.

Data from the 2023 National Nutrition and Physical Activity Survey indicated that, on average, Australian women are eating 78.7 grams of protein a day and men are eating 103.4 grams of protein a day. This means most Australian adults are eating plenty of protein, above the recommended daily intake, even for those over 70 who need more.

Dietary fibers are a class of carbohydrates that are resistant to human digestive enzymes.


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