Social media is obsessed with protein. From shakes to bars, it’s the nutrient everyone’s talking about. But here’s the catch. Only around 10% of people are actually protein deficient. Instead, we continue to ignore a nutrient that 90% of us are deficient in. That’s right, it’s time fibre had its moment.
By Caitlin Hall
Protein is currently the dominant trend on social media. But did you know that in reality only 10% of the population are deficient in protein? On the flip side, over 90% of the UK population are deficient in fibre? So, is it time that fibre takes centre stage? In this blog we’ll break down the science behind protein and fibre.
Firstly, what is protein? Protein is a macronutrient that is made up of amino acids. When we digest and break down protein, our bodies use these amino acids to build our own proteins – this supports many essential functions in the body including muscle growth, hormone development, and our immune system. Nine of the 22 amino acids are termed ‘essential’ – this means that we cannot make them in our bodies so we must consume them from foods (1).
In the UK, the protein Reference Nutrient Intake is 0.75g/kg of body weight (meaning someone who weights 65kg requires a minimum of 48.75g of protein). This calculation is the minimum amount of protein that the average, sedentary adult requires to stay well. The British Dietetic Association recommends at least 1-1.5g/kg for those who are regularly exercising or have an acute/chronic condition (1).
A high protein-diet involves eating a higher proportion of protein and less amounts of other macronutrients including carbohydrates and fats. We know that protein keeps us fuller for longer and studies have shown that a high-protein breakfast comprising of 35g of protein improved weight management and prevention of body fat gain (2).
High-protein diets are popular amongst the fitness communities – a randomised control trial has shown that a high-protein diet of 3.4g/kg of body weight when combined with heavy resistance training resulted in a greater decrease in % body fat compared to a ‘normal-protein’ diet of 2.3g/kg of body weight (3).
We know that protein intake should be distributed evenly throughout the day to optimise muscle protein synthesis. Evidence shows that protein uptake plateaus around 20g for animal protein and around 30g for plant protein (4).
However, we must consider possible caveats to a high-protein diet. When a high-protein diet is combined with low energy demand, excess protein can be converted to glucose and lead to weight gain 5. In addition, a high-protein diet that comprises of red meat, processed meat, and dairy also contains higher levels of saturated fat and cholesterol. Over consumption can increase levels of fat in the blood, increasing our risk of developing problems such as cardiovascular disease or stroke (5).
Fibre is a type of carbohydrate that cannot be digested by our small intestine, so it gets fermented in our large intestine. The NHS recommends that adults aim to consume 30g of fibre a day. However, on average the UK only consumes around 18g a day (6).
With bowel cancer on the rise, particularly in those under the age of 50, many people are now choosing to focus on a high-fibre diet given its links with a reduced risk of developing the disease (7) - the American Institute for Cancer Research has shown that a 7% reduction in bowel cancer risk is found for every 10g of daily fibre intake (8).
So, what’s the science behind a high-fibre diet? Evidence shows that an increased fibre intake is associated with lower blood cholesterol and reduced blood pressure (9). Fibre intake is shown to support many functions including our gut microbiome, immune system, and improve bowel regularity (10). An increased fibre intake is also shown to lower the risk of developing cardiovascular disease and coronary heart disease (11).
More recently, developments in gut microbiome research has brought fibre and its role to the forefront. When fibre is fermented in our gut, it produces compounds called short-chain fatty acids. These create a gut environment that supports an increase in the quantity and variety of good bacteria in our digestive tract (12).
With the ‘fibremaxxing’ trend doing the rounds on social media, more and more people are turning to fibre as their next health fix. Here at myota, we are thrilled that fibre it getting the attention it deserves as the science really does speak for itself. Unlike high-protein diets, high-fibre diets aren’t accompanied by the same caveats. Although those with sensitive guts may experience gastrointestinal symptoms after drastically increasing fibre intake, there is no harm associated with consuming high quantities of fibre for the majority of people (unless you have specific medical conditions and advised otherwise by your medical team) (13).
Studies have shown that when we focus on a high-protein, low-fibre diet, this can lead to an unbalanced gut microbiome, reducing the number of beneficial bacteria and increasing the population of unwanted bacteria (14). This diet can also increase chances of constipation, bloating, and higher levels of inflammation in the body when protein sources are animal-based (15).
However, high-fibre, low-protein diets may end up leaving you still hungry after meals and, if protein intake is below your required levels, it may lead to impaired muscle development, reduced strength, and decreased energy levels16.
In reality, you don’t have to choose one or the other, it’s all about balance. The UK Government recommend that we follow the Eatwell Guide to achieve the right balance of all the food groups within our diets. If we follow this, we will be consuming an appropriate amount of both protein and fibre to support our health. For example, a meal that includes a source of both protein and fibre will keep us feeling full whilst supporting our digestive health.
British Dietetic Association (n.d.). Protein: A practical guide for dietitians. [online] Available at: https://www.bda.uk.com/static/61ad81e4-ea30-41d3-a03717a2467754d9/Practical-guide-other-sources-of-PROTEIN.pdf [Accessed 23 Oct. 2025].
Leidy, H., Hoertel, H., Douglas , S., Higgins , K. and Shafer, R. (2015). A high-protein breakfast prevents body fat gain, through reductions in daily intake and hunger, in. [online] Cochranelibrary.com. Available at: https://www.cochranelibrary.com/central/doi/10.1002/central/CN-01098256/full [Accessed 23 Oct. 2025].
Antonio, J., Ellerbroek, A., Silver, T., Orris, S., Scheiner, M., Gonzalez, A. and Peacock, C.A. (2015). A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women – a follow-up investigation. Journal of the International Society of Sports Nutrition, [online] 12(1). doi:https://doi.org/10.1186/s12970-015-0100-0.
British Dietetic Association (n.d.). Protein: Nutritional considerations for dietitians. [online] Available at: https://www.bda.uk.com/static/e659bcdb-221d-4490-a21ccbb0aad5ecd0/Practical-guide-nutritional-considerations-re-PROTEIN.pdf [Accessed 23 Oct. 2025].
Pesta, D.H. and Samuel, V.T. (2014). A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutrition & Metabolism, 11(1), p.53. doi:https://doi.org/10.1186/1743-7075-11-53.
NHS (2022). How to get more fibre into your diet. [online] NHS. Available at: https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/.
Cancer Research UK (2024). Bowel cancer rates rising in younger adults around the world . [online] Cancer Research UK. Available at: https://news.cancerresearchuk.org/2024/12/11/early-onset-bowel-cancer-rise-global-phenomenon/.
World Cancer Research Fund (2018). Diet, nutrition, physical activity, and colorectal cancer . [online] World Cancer Research Fund . Available at: https://www.wcrf.org/wp-content/uploads/2024/10/Colorectal-cancer-report.pdf.
Hartley, L., May, M.D., Loveman, E., Colquitt, J.L. and Rees, K. (2016). Dietary fibre for the primary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews, (1). doi:https://doi.org/10.1002/14651858.cd011472.pub2.
British Dietetic Association (2021). Fibre. [online] British Dietetic Association. Available at: https://www.bda.uk.com/resource/fibre.html.
Threapleton, D.E., Greenwood, D.C., Evans, C.E.L., Cleghorn, C.L., Nykjaer, C., Woodhead, C., Cade, J.E., Gale, C.P. and Burley, V.J. (2013). Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. BMJ, [online] 347(dec19 2), pp.f6879–f6879. doi:https://doi.org/10.1136/bmj.f6879.
Ojo, O., Ojo, O.O., Zand, N. and Wang, X. (2021). The Effect of Dietary Fibre on Gut Microbiota, Lipid Profile, and Inflammatory Markers in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis of Randomised Controlled Trials. Nutrients, 13(6), p.1805. doi:https://doi.org/10.3390/nu13061805.
BBC (2025). Fibremaxxing: What is it and why is it trending? [online] BBC Food. Available at: https://www.bbc.co.uk/food/articles/fibremaxxing.
David, L.A., Maurice, C.F., Carmody, R.N., Gootenberg, D.B., Button, J.E., Wolfe, B.E., Ling, A.V., Devlin, A.S., Varma, Y., Fischbach, M.A., Biddinger, S.B., Dutton, R.J. and Turnbaugh, P.J. (2013). Diet rapidly and reproducibly alters the human gut microbiome. Nature, [online] 505(7484), pp.559–563. doi:https://doi.org/10.1038/nature12820.
Song, M., Fung, T.T., Hu, F.B., Willett, W.C., Longo, V.D., Chan, A.T. and Giovannucci, E.L. (2016). Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. JAMA internal medicine, 176(10), pp.1453–1463. doi:https://doi.org/10.1001/jamainternmed.2016.4182.
Granic, A., Mendonça, N., Sayer, A.A., Hill, T.R., Davies, K., Adamson, A., Siervo, M., Mathers, J.C. and Jagger, C. (2018). Low protein intake, muscle strength and physical performance in the very old: The Newcastle 85+ Study. Clinical Nutrition, 37(6), pp.2260–2270. doi:https://doi.org/10.1016/j.clnu.2017.11.005.
