Take a stroll down any supermarket aisle, and you'll see shelves packed with high-protein foods like yoghurts, shakes, and bars. Protein is everywhere—celebrated as the ultimate nutrient for building muscle and keeping you fit. But while protein is crucial for bodily functions like muscle repair, maybe it's time to focus on another nutrient we're lacking: fibre. First, let's explore how much protein we typically consume and why it's important.
Let’s get one thing straight: protein is essential. On average, adults need about 0.75 grams of protein per kilogram of body weight. For women, that’s around 45 grams a day, and for men, it’s about 55 grams. However, most of us in the UK already exceed that. The average daily protein intake ranges between 64 and 88 grams—well above the recommended amount.
It’s true that we need to consume some protein daily. Beyond muscle repair, protein helps with countless bodily functions, from enzyme production to hormone regulation. It’s also important to get a variety of protein sources, as some amino acids—known as essential amino acids—must come from our diet.
Complete protein sources like tofu, edamame, quinoa, and animal proteins provide all nine essential amino acids. Alternatively, you can pair plant-based proteins to form a complete protein. For example, rice and beans (where rice is high in methionine but lacks lysine, and beans are the opposite), peanut butter with whole wheat bread, or hummus and pita are great combinations that provide all the essential amino acids together and provide a great source of protein.
So, why the protein craze? A lot of it boils down to marketing and social media. High-protein diets are often linked to fitness, weight loss, and that coveted lean physique. Meanwhile, carbohydrates and fats have been unfairly demonised, leaving protein to steal the spotlight.
Protein has become the "hero" of our diets, overshadowing other important nutrients like fibre, fruits, and vegetables. But here’s the thing: while we’re hyper-focused on the best sources of protein, many of us are neglecting the fibre our bodies need for optimal gut health.
Unlike protein, most of us aren’t getting enough fibre. In fact, a recent national diet and nutrition survey (NDNS) suggests that only 10% of UK adults are achieving their recommended daily fibre intake. Not consuming enough dietary fibre can cause tricky digestive issues like constipation, higher blood sugar levels, weight gain and increased risk of heart disease. So it’s time to shift our focus to our gut and think about how we can get the best sources of fibre and increase our intake.
Fibre is a prebiotic, meaning it feeds the good bacteria in your gut, allowing them to thrive and support a healthy gut microbiome. A diverse, well-balanced gut microbiome is crucial for everything from digestion to immunity. Fibre also plays a key role in:
But fibre's benefits don’t stop there. When fibre ferments in the gut, it produces short-chain fatty acids (SCFAs), including butyrate—a powerful anti-inflammatory agent that can reduce gut permeability (i.e., preventing toxins from leaking into your bloodstream). Increased levels of SCFAs are linked to a reduced risk of colon cancer and improved overall gut health.
A high fibre fibre diet is not just good for your gut; it can also help prevent a variety of chronic conditions, including:
Fibre could also play a role in helping inflammatory bowel diseases (IBD) like Crohn’s and ulcerative colitis, as well as diverticulitis. In short, if you’re looking to boost your overall health, fibre should be a major player in your diet.
This is where Biomel Complete Gut comes in! Packed with a diverse range of fibres, it’s an easy and delicious way to increase your daily fibre intake. Adding Biomel to your routine can help you stay fuller for longer, promote regular bowel movements, and support a balanced gut microbiome.
Incorporating more fibre into your diet doesn’t mean you have to give up on protein. It’s all about balance. So next time you’re reaching for that high-protein snack, consider adding more fibre-rich foods to your diet instead. Top tips to increase your fibre intake: swap from white rice and pasta to wholegrain, ensure you are eating ample fruit, vegetables, and beans. These are some of the easy swaps you can make to get the best possible sources of fibre into your diet. You could also try Biomel Prebiotic Cereal Bars which contains 13 grams of fibre per bar plus 7 wholegrain fibres, vitamins and minerals! Your gut and your overall health will thank you!
While protein has its place in a healthy diet, it’s clear that fibre deserves more attention - especially for those of us concerned about gut health. By prioritising fibre-rich foods into your diet you can support your digestive system, reduce inflammation, and even lower your risk of chronic disease.
So, why not give fibre the spotlight it deserves? Explore Biomel's range of high-fibre foods and gut-boosting products to support your digestive and overall health.
Your gut will be grateful!
Written by Holly Caske, Qualified Nutritionist
*At Biomel, your well-being is our top priority. While we take great pride in our expertise in gut health and overall wellness, we understand that every gut is unique. The content we provide is not meant to diagnose, treat, cure, or prevent any illness, or replace the advice of your GP. We strongly encourage you to consult with a healthcare professional if you have any health concerns. Rest assured, we are here to support you throughout your journey, so you are never alone. Our in-house nutritionists will always be here to support you on your journey to optimal gut health.
https://www.nutrition.org.uk/nutritional-information/fibre/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589116/
https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-3010.2005.00481.x
https://www.tandfonline.com/doi/full/10.3109/07388551.2014.993590
