HAVE WE FORGOTTEN ABOUT FIBRE

Over the past decade, protein has dominated the nutrition headlines. Supermarkets have been filled with high-protein yoghurts, protein bars, protein cereals and shakes, while food companies have rushed to add “high protein” labels to almost everything.

Now, however, nutrition experts are beginning to talk about another nutrient that has quietly been overlooked: FIBRE.

This does not mean protein is “bad” or no longer important, at all! Protein remains essential (especially as we age) for building and repairing muscles, supporting the immune system and helping people stay fuller for longer after meals. Good-quality protein foods such as eggs, fish, chicken, Greek yoghurt, tofu, lentils, beans, nuts and seeds all play an important role in a balanced diet.

But there is a fear that many people have become so focused on protein that they have forgotten about fibre altogether.

Across the UK, A staggering 96% of UK adults do not meet the 30g daily fibre recommendation. Children are also not getting enough. Scientists now describe fibre as one of the most important nutrients for long-term health, especially because of its effect on the gut microbiome - the billions of bacteria living in the digestive system.

These bacteria help support digestion, immunity, blood sugar control and even mood. Research also links higher fibre intake with a lower risk of heart disease, type 2 diabetes and bowel cancer.

One reason fibre is suddenly attracting attention is because experts now understand that it can help people feel fuller for longer, much like protein does. Fibre slows digestion and helps steady energy levels throughout the day. Meals containing both protein and fibre are often the most satisfying combination.

This is especially important for people taking GLP-1 medications such as Wegovy or Ozempic. These medicines reduce appetite, meaning people often eat less food overall. Nutritionists are now encouraging patients to make every meal count by prioritising foods rich in both protein and fibre. Protein helps protect muscle mass, while fibre supports gut health, digestion and fullness.

The problem is that many modern “high-protein” products contain very little fibre at all. Some protein bars or desserts may advertise 20g of protein but contain large amounts of sweeteners, additives and very little nourishment for the gut. Nutrition experts say this has created an imbalance in the way people think about healthy eating.

The good news is that fibre does not have to mean boring food.

Some of the best fibre-rich foods are colourful, comforting and easy to enjoy. Baked beans on toast, Greek yoghurt with berries and nuts, vegetable pasta dishes, popcorn, potatoes with the skin on, chickpeas, oats, dark chocolate and homemade curries can all help increase fibre intake. Adding more fibre is often about adding foods in, not taking favourite foods away.

At Rosie Cardoe Nutrition, we are seeing more people move away from extreme food trends and look for realistic, evidence-based advice instead.

Many clients, especially those on GLP-1 meds want help (I am glad to see), understanding how to build meals that are balanced, filling and enjoyable without feeling restrictive.

The growing conversation around fibre is not about replacing protein. It is about recognising that good nutrition works best when nutrients work together. Protein still deserves its place in a healthy diet, but fibre may finally be receiving the attention it has deserved all along.

RCN

May 2026