Protein may hog the spotlight, but fibre quietly builds better health – from gut and heart to blood sugar and mood, says expert Karen Geary
In today’s health and wellness world, protein has been stealing the spotlight for a while, enjoying something of a “health halo.”
We’re encouraged to prioritise protein at every meal, with influencers showcasing protein-packed smoothies, bars and bowls. And yes, protein is vital for maintaining muscle mass, supporting recovery and keeping you satisfied, though needs will vary according to age, health status and fitness goals.
But there’s another nutrient – far less glamorous, yet arguably more essential: fibre.
It admittedly doesn’t come in glossy shaker bottles or with high-profile sponsorships, but without enough fibre, even the most carefully crafted protein-rich diet is missing a critical foundation for long-term health.
Why fibre deserves equal billing
Fibre is found in plant foods – vegetables, fruits, legumes, nuts, seeds and whole grains – and is the part we can’t digest. That’s not a flaw, it’s the magic. When fibre travels through our gut, it:
Feeds beneficial gut bacteria. These microbes ferment fibre into short-chain fatty acids (SCFAs) that support immunity, lower inflammation, and protect against disease.
Supports healthy blood sugar levels and a healthy weight. Soluble fibre slows glucose absorption, helping to avoid unwanted spikes and crashes.
Keeps you full for longer. High-fibre meals promote satiety without excess calories.
Helps with detoxification. Certain fibres bind to unwanted compounds (including environmental “forever chemicals”) and carry them out of the body.
Boosts mood and longevity. Emerging research links fibre intake to better mental health and a reduced risk of chronic diseases.
A BMJ article found that fibre reduces the risk of heart disease, stroke, type 2 diabetes and colon cancer by between 16 to 24 per cent. Yet, despite these benefits, 90 per cent of people don’t reach the recommended 30g of fibre a day.
The protein/fibre balancing act
A common misconception is that eating more fibre means loading up on carbs – and for anyone watching their blood sugar or aiming for fat loss, that can feel counterproductive.
Here’s the good news: you can eat both high protein and high fibre without overloading on starchy carbs. The key is to focus on non-starchy vegetables, legumes and low-sugar fruits, then pair them with quality protein sources.
For example:
Breakfast: Greek yogurt mixed with chia or flaxseeds and raspberries. The yogurt delivers 20g protein, while the seeds and berries add another 10g fibre.
Lunch: Salmon fillet with lentils, broccoli and red pepper is roughly 35g protein, 10g fibre.
Dinner: Grilled chicken breast with a chickpea and spinach stew has 40g protein, 10g fibre.
This approach covers your fibre needs while keeping meals nutrient-dense, satisfying and balanced: no snacks required!
Increase fibre not carbs and sugar
If you’re currently under the 30g daily target (most fitness trackers such as MyFitnessPal or Cronometer will track fibre for you), build up slowly to avoid digestive discomfort.
Add seeds to your breakfast – 1 tbsp chia seeds contains around 5g fibre.
Choose legumes – ½ cup cooked lentils or chickpeas will give you around 8g fibre.
Double your veg portions – especially leafy greens, broccoli, peppers and courgettes.
Snack smart – swap crisps for raw veg and hummus, or have a small handful of almonds. Two squares of 90% dark chocolate gives you 2g fibre. Winner!
Think of each meal as an opportunity to combine at least 10g of fibre with a strong protein source. By the end of the day, you’ll have supported your microbiome, balanced your blood sugar, and nourished your muscles – without excessive carbs.
Budget fibre swaps
The table below has some suggestions that are not carb heavy (grains and sweet fruit excluded for these examples, but feel free to work with pasta, grains and potatoes if it suits your objectives).Combine two or three of the cheaper swaps in a meal to hit the same (or higher) fibre target as the more expensive option.
The role of healthy fats
While protein and fibre are crucial for a balanced diet, healthy fats also play an essential role in overall health. Fats are a vital source of energy, help absorb fat-soluble vitamins (A, D, E and K), and are necessary for building cell membranes and producing hormones.
Incorporating healthy fats – such as those in avocados, nuts, seeds, olive oil and fatty fish – can support brain function, reduce inflammation, and promote heart health. A balanced diet includes a variety of nutrients, and healthy fats are an integral part of that balance.
