Protein Isn’t the Whole Story: Why Fibre Matters for Gut Health

Written by Sophia Pasalis

It’s safe to say protein has fully entered its “main character era.” From high-protein breakfasts to powders and smoothies, it seems like everyone is trying to add more protein to their day. The science helps explain why.

Protein can stimulate satiety hormones such as glucagon-like peptide-1 (GLP-1) and peptide YY (PYY), which signal fullness after meals.1, 2 Beyond appetite regulation, protein also plays an essential role in maintaining lean muscle mass and supporting overall metabolic function in the body.

But what if protein isn’t the whole story when it comes to gut health? While protein tends to steal the spotlight,another nutrient quietly does a lot of important work behind the scenes: fibre, and your gut microbiomedepends on it. When it comes to digestive health, these two nutrients often work best as a team. 

Despite growing awareness around healthy eating, most adults still aren’t getting enough fibre. Researchconsistently shows that many people fall short of recommended daily intake levels.7, 8 In other words, we’ve gotten very good at adding protein to our plates, but fibre hasn’t quite kept up. That’s a problem because these nutrients tend to work best when they show up together. 

Why Protein Gets So Much Attention – and What It Does for Gut Health

Protein has earned its popularity for good reason. It plays a major role in satiety and metabolism, and research suggests dietary protein can stimulate hormones involved in appetite regulation, helping people feel fuller after eating.1, 2 Protein also supports lean body mass and overall metabolic health. 

However, protein’s role in the body goes beyond just keeping you full after lunch or supporting muscle growth. Certain protein sources may also support digestive health. Bone broth, for example, naturally contains amino acids such as glycine, glutamine, proline, and arginine. These nutrients help support the structure and
function of the intestinal lining and may contribute to maintaining a healthy gut barrier.3

Collagen peptides found in bone broth are also being studied for their potential role in digestive comfort. Some studies suggest collagen peptide supplementation may improve mild digestive symptoms such as bloating in otherwise healthy adults.4 While research in this area is still developing, these findings help explain why bone broth has become increasingly popular in the wellness world. Still, protein alone doesn’t tell the full story when it comes to gut health. That’s where fibre comes in.

The Fibre Gap (and Why Your Gut Cares)

While protein intake has been rising, fibre intake hasn’t kept pace. Surveys consistently show that many adults consume far less fibre than recommended.7, 8 Modern diets are partly responsible. Many processed foods contain refined carbohydrates but very little fibre, while whole foods such as vegetables, fruits, legumes, and whole grains (which are naturally rich in fibre) often get pushed aside.

But fibre isn’t just important for “keeping things moving,” as we say.

In fact, fibre plays a major role in feeding trillions of microbes that live in the gut. Unlike nutrients absorbed earlier in digestion, certain fibres travel through much of the digestive tract intact. Once they reach the colon, they become fuel for gut bacteria.

That’s where things get interesting.

When gut bacteria ferment fibre, they produce compounds known as short-chain fatty acids. These compounds help support gut barrier integrity and influence several metabolic processes throughout the body.5, 6 In other words, fibre doesn’t just support digestion – it helps maintain the entire microbial ecosystem living in the gut. That ecosystem plays a surprisingly important role in overall health.

Why Protein and Fibre Work Better Together

Protein and fibre are often talked about separately in nutrition conversations, but nutritionally speaking, they’re kind of a power couple.

Protein helps regulate appetite and supports satiety through hormonal signaling, while fibre slows digestion and provides fuel for beneficial gut bacteria. Together, these effects can support balanced digestion and steadier energy after meals. Fibre also influences how quickly nutrients are absorbed, helping prevent energy
spikes and crashes throughout the day. Rather than focusing on a single nutrient, building meals that include both protein and fibre creates a more balanced approach to nutrition.

Some fibres offer additional benefits by acting as prebiotics, meaning they help support the growth and activity of beneficial gut bacteria. These fibres contribute to the production of short-chain fatty acids and help maintain
balance within the gut microbiome.9, 10 One example is acacia fibre, also known as gum arabic. This soluble fibre has been studied for its ability to support gut microbial activity and promote the production of beneficial microbial metabolites.9, 10 Because it ferments more gently than some other fibres, it is often well tolerated and easy to incorporate into daily routines.

As research continues to highlight the complementary roles of protein and fibre in digestive health, combining these nutrients in convenient forms is becoming more common. Let’s be honest though, consistently hitting both protein and fibre targets every day can be tricky, especially during busy routines. Clean products that combine these nutrients can help make that process a lot easier.

This is where Naked Broth by Beck’s Broth comes in! It’s a powdered bone broth that provides 15 grams of protein along with 5 grams of acacia fibre. By combining naturally occurring amino acids from bone broth with a fermentable fibre source, it offers a simple and versatile way to include both protein and fibre in everyday meals or beverages. Just as importantly, it’s clean and made with high-quality ingredients.

The Bottom Line

Protein may be one of the most talked-about nutrients in the wellness space, but gut health rarely comes down to a single ingredient. Fibre plays a critical role in nourishing beneficial gut bacteria and supporting the production of microbial compounds that help maintain digestive balance.  

When protein and fibre are consumed together, they complement each other in ways that support satiety, digestion, and sustained energy throughout the day. Research continues to explore the relationship between diet and the gut microbiome, but one message is already clear: building meals that include both protein and fibre is one of the simplest ways to support long-term digestive health. Protein may get most of the attention – but fibre deserves a seat at the table too!

Beck’s Broth does not claim to heal, fix, or treat any medical condition. Our products are food products, not supplements or pharmaceuticals. Any scientific or nutritional information shared is for general educational and research purposes only. Please consult a qualified healthcare professional for medical advice.

About the Author

Sophia Pasalis is a Naturopathic Intern completing her final year of clinical training in naturopathic medicine, where she works with patients under the supervision of licensed naturopathic doctors. She is deeply passionate about helping people better understand their bodies and the everyday habits that influence long-term health.

Sophia’s clinical interests include gut health, hormones, fertility, and nervous system regulation.

She believes that true wellness comes from understanding how the body’s systems work together - from digestion and metabolism to hormonal balance and reproductive health.

What drives Sophia most is helping people reconnect with their health in a way that feels empowering rather than overwhelming. She believes that small, consistent choices made each day can shape how we feel, think, and function. When we learn to support the body with the right nourishment, lifestyle habits, and awareness, health becomes something we actively participate in - not something we chase.

Connect with Sophia on Instagram @_vitalitywellness_ or via email at Sophia.pasalis@outlook.com.

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