Should you try a high protein, high fibre diet? 5 things to know

Pairing high protein with high fibre is one of the latest health trends doing the rounds on social media. And you probably saw it coming.

Protein has had a lot of air time over the last few years, for its promise to help support muscle health, weight less and healthy ageing.

And it seems we're sold. In a recent supermarket, external survey, more than 40% of shoppers said they had increased their protein intake over the past year.

More recently, fibre has stepped into the spotlight too, with the rise of so-called fibremaxxing. Fibre is key for gut health, weight management and long term wellbeing.

There's no single definition of a high protein diet. In the UK, the recommended intake is 0.75g per kg, external of body weight (around 56g per day for a 75kg adult).

High protein typically means eating 1–2g per kg of body weight per day, or 20–30g per meal.

Fibre is easier to measure. The recommended intake for adults is 30g or more per day, a target which 96% of UK adults, external fall short of.

The BDA says, external that foods and products with 3g or more of fibre per 100g are a 'source of fibre', while a 'high fibre' food is considered to be anything with more than 6g per 100g.

If you're low on protein, eating more of it can support muscle health, external, help with weight loss goals and play a role in healthy ageing.

A high fibre diet, external can benefit cholesterol levels and gut health, as well as help lower your risk of health conditions like type 2 diabetes.

The thing is, more isn't always better. Very high protein intakes crowd out other nutrients, while increasing fibre too quickly – or leaning too heavily on one source – can lead to bloating and discomfort.

So if you're thinking of trying a high protein, high fibre approach, here's how to do it safely.

Before changing your diet, you need to see how much protein and fibre you're already getting and how it's spread across meals and snacks.

You can use a nutrition tracking app, or jot down what you eat and use nutrition labels to estimate your intake.

Many people, external (with the exception of some older adults) are already eating more than 0.75g of protein per kg of body weight, with additional benefits levelling off at around 1.2g per kg for most healthy people. So you likely won't need to boost your intake by much, if at all.

By contrast, most people fall well short of 30g of fibre, so that's probably the more useful focus.

Distribution matters too. Eating most of your fibre in one meal can lead to bloating, and won't feed your gut microbes in the same way as spreading it across meals.

Similarly, spreading protein evenly between meals can help keep you feeling full, support consistent energy levels and may support muscle health more effectively, external.

Breakfast is often where both protein and fibre are lowest. Starting the day with a higher protein, higher fibre meal can make it easier to reach your targets and support a more even intake across the day.

Think eggs with rye toast and tomatoes, or overnight oats with Greek yoghurt, fruit, nuts and seeds.

If you increase protein by eating more meat, fish and dairy, other carbs often get squeezed out, including fibre. So choosing plenty of plant protein is a win-win, as many sources naturally provide fibre too.

Beans, lentils, chickpeas, nuts and seeds are good sources of protein and fibre, and are often more affordable than meat.

Try swapping some meat for beans or lentils, or combining the two – for instance using lentils and meat in a bolognese.

While plant proteins used to be seen as less effective for muscle building, research now shows they're just as, external beneficial when eaten in adequate amounts.

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Getting your 30g of fibre from a mix of fruits, vegetables, wholegrains, beans, nuts and seeds will benefit your gut health more than focusing on one or two foods or supplements.

Different plants contain different fibres, which nourish and grow different gut bacteria, increasing microbiome diversity, external and resilience.

Similarly, eating a variety of protein-rich foods (dairy, beans, tofu, nuts, fish, poultry and lean meat) means a bigger variety of nutrients, rather than relying on one food.

While eating more protein and fibre can be beneficial, there's a point at which the benefits level off, and pushing intake too high, too quickly, can start to have downsides.

Increasing your fibre too quickly can lead to bloating and discomfort, while focusing too heavily on high intakes of protein often leads to a drop in carb intake. This can leave you feeling low on energy, especially if you exercise regularly.

Increase your intake by small amounts and give your body time to adjust. Think about building manageable habits you can keep up long term, like a daily handful of nuts, or eating a veggie side with your dinner.

As you increase your fibre, aim to up your fluids, too. Fibre works best when you're properly hydrated.

Three high fibre, high protein recipes to try:

It's tempting to rely on fortified yoghurts, cereals, snack bars and supplements for added protein and fibre, but these aren't always the most balanced way to increase your intake.

Products like protein shakes and fibre-enriched snack bars can be handy for a boost after a workout or when on the move, but focus mostly on whole foods for a wider range of nutrients and fibre types, with fewer additives.

Originally published June 2026.

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