Dietitians and nutrition experts have identified five affordable foods that provide high levels of both protein and fibre [1, 2].
These recommendations aim to help consumers access essential nutrients without exceeding their financial limits. As food costs fluctuate, finding nutrient-dense options that remain affordable is critical for public health and long-term wellness.
The guidance, released in late June 2026, focuses on staples that offer a dual benefit for satiety and muscle maintenance [1, 2]. While some reports suggest up to six such foods exist, the primary recommendations focus on a core list of five budget-friendly options [1].
Cost is a primary driver for these selections. Some high-fibre foods can cost under $1 per serving [3]. Additionally, certain budget-friendly convenience foods can be purchased for under $5 per item [4]. This pricing allows individuals on strict budgets to incorporate a variety of plant-based proteins, and complex carbohydrates into their daily diets.
Experts in Australia and the U.S. said that these foods are particularly effective for those attempting to manage their weight or improve digestive health while minimizing spending [1, 2]. By prioritizing ingredients that provide both macronutrients, consumers can reduce the total number of items they need to purchase to meet their nutritional requirements.
These low-cost options typically include legumes, grains, and seeds. These ingredients are often available in bulk, further reducing the cost per serving for households that can store dry goods [1].
“Five affordable foods that provide high levels of both protein and fibre.”
The emphasis on dual-nutrient foods reflects a growing need for 'nutritional efficiency' in the face of global inflation. By identifying foods that provide both protein and fibre, health experts are providing a roadmap for low-income populations to avoid 'hidden hunger'—where caloric needs are met but essential micronutrients and proteins are missing.
