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Unlike animal-based proteins, plant-based proteins — such as legumes, tempeh, nuts, seeds and protein-packed whole grains, like quinoa and buckwheat — contain dietary fiber, which is essential for digestion and maintaining a healthy gut.

For example, the skin of an apple contains quercetin, a powerful antioxidant, along with much of the fruit’s dietary fiber.

On average, their dietary fiber intake – which helps with feeling fuller for longer and digestive health – went up.

Not only are they good sources of protein, but they also provide more dietary fiber than refined grains, which help keep you fuller for longer.

Beans are another popular staple — especially among a small but passionate circle of vegan strength athletes who subscribe to a whole food, plant-based diet that emphasizes the importance of dietary fiber.