The Bare Bones of Your Nutrition: Why Protein and Fibre are Fundamental in Your Nutrition

Written by Shelby Sly

Social media is FULL of food noise and nutritional nonsense that can be extremely overwhelming. It can be difficult to decipher what information you can truly trust when everyone and their dog is giving nutritional guidance in various fonts. Two of the biggest topics dominating the conversation right now are protein and fibre. 

How much protein do we need? Why is fibre great for digestion and gut health? How do I get more of each in my diet? What are high protein, high fibre recipes I can follow? 

Sometimes people see so much information online that they forget to understand the basics. It is important to understand what we are putting into our bodies and why. 

So in the spirit of the BB’s new Naked Broth, we are stripping it down and going back to the fundamentals of nutrition. The goal is to understand why the building blocks, fibre and protein, are important for your nutrition, and why they should be included in your everyday “bare bones” essentials. 

So let’s begin!

What’s fibre got to do with it?

Let’s start by stripping fibre down to its simplest definition: Fibre is a type of carbohydrate that our bodies can’t digest. 

Even though fibre can’t be digested, that doesn’t mean it isn’t important. Instead of being broken down like other carbohydrates for energy, it travels through the digestive system where it serves many purposes, especially in supporting beneficial bacteria and maintaining the gut lining. 

The environment of our digestive tract, also known as the gut microbiome, plays an important role in digestion, immune function, and protecting our body from pathogens. Emerging research also highlights communication between the gut and the brain, so it even keeps our mind healthy. 

The function of our gut microbiome is vast, so we will keep it simple today. 

Essentially, fibre acts as food for the good gut bacteria. When these microbes ferment fibre, they produce metabolites known as short chain fatty acids (SCFAs). These SCFAs are your jack of all trades in the gut. They help nourish the cells lining the colon, support the integrity of the gut battier, and contribute to metabolic processes that influence blood sugar regulation, appetite signalling, and inflammation. The list doesn’t stop there. 

To put it simply, SCFAs are very important for maintaining a healthy gut environment.
 
You’ve probably also heard the word “inflammation” used frequently online. When inflammation occurs in the digestive tract, it often reflects a disruption in the balance of the gut environment. When the digestive system becomes dysregulated, the immune system can become overwhelmed and begin reacting to things it normally wouldn’t. This can contribute to symptoms such as abdominal discomfort, bloating, diarrhea or constipation. 

So when people say fibre is good for your gut, they aren’t kidding! But its role goes beyond digestion. The influence of the gut microbiome extends throughout the body, impacting systems including the immune system, metabolic health, and even cardiovascular health.  

Research has linked the imbalances in the microbiome to a number of chronic conditions, including irritable bowel disease, obesity, rheumatoid arthritis, or even colon cancer. While fibre is only one part of the bigger picture, it plays an important role in supporting a balanced gut ecosystem. 

Simply put: Without fibre, there are no SCFAs, and that means chaos may begin. 

Fibre Sources

So if fibre is so great, how do we know which foods to eat and how much of it we need?

There are two main types of fibre to be aware of; soluble and insoluble forms. Both are beneficial because they serve different purposes in the body. Together, they create the total package for healthy digestion. 

Soluble fibre dissolves in water and forms a gel-like substance in the digestive tract. This can help slow down digestion, support blood sugar regulation, and assist in lower LDL (or bad) cholesterol levels. Think of foods such as beans, oats, flaxseeds, apples, and broccoli.

Insoluble fibre, on the other hand, does not dissolve in water. Instead, it adds bulk to the stool and helps move food through the digestive tract more efficiently. This supports regular bowel movements and helps prevent constipation. Foods such as quinoa, kale, chickpeas, almonds, blackberries and even popcorn contain insoluble fibre. 

Most health organizations recommend aiming for around 25-35 grams of fibre a day for adults. To keep it simple, try to get some variety of fibre in your diet. Both soluble and insoluble forms are great! 

The fibre source used in BB’s Naked broth includes acacia fibre., or gum arabic. This soluble fibre is derived from the sap of the acacia tree. Research suggests that acacia fibre can act as a prebiotic, meaning it supports that good gut bacteria by providing a substrate they can ferment.

Now what about the protein? (stripped version)

We can’t forget about the protein. The protein frenzy has dominated social media for years, so there’s no surprise that people are paying attention to it. But why exactly do we need protein?

To keep things simple: protein is the structural backbone of the body.

Proteins are made up of amino acids that support many critical processes. They help build and maintain tissues like the collagen in connective tissue or keratin in hair and nails. Protein also plays a major role in growth and repair, such as recovering from exercise or supporting muscle growth and maintenance.

Beyond structure, proteins are involved in many biological processes. Antibodies, which help defend the body against pathogens, are made from proteins.

Enzymes are also made up of proteins, which help facilitate biochemical reactions throughout the body. Having a background in biochemistry, I could nerd out on enzymes for a while! But in simple terms, enzymes help keep essential processes running smoothly, including digestion, metabolism, energy production, and cellular repair. They’re the people working behind the scenes; you might not notice them, but they make sure everything functions properly.

To put it plainly, proteins are the building blocks of life. Adequate protein intake is important for maintaining overall health and supporting the body’s structural integrity. 

So yeah, protein is important. General guidelines suggest protein intake in the range of around 0.8-1.2g/kg of body weight per day. This varies based on activity level, age, and individual health needs. Because needs vary, it is always best to speak with a qualified healthcare professional to determine what protein intake is appropriate for you.

Putting It Altogether

There are many reasons why you need good nutrition staples in your diet. 

Your body is a well oiled machine (or a temple) that requires the right fuel to function properly. Giving your body the proper nutrients helps to support the many systems working behind the scenes every day. Sometimes going back to the bare bones of nutrition can be helpful. In a world full of nutrition trends and conflicting advice, remembering the basics can make things feel much more manageable. 

We often forget just how much is happening inside our bodies to support our daily lives. Supporting these processes begins with giving our bodies the nutrients they need. Feeling comfortable and energized in our body can start with something simple: fueling it with the essentials. 

BB’s New Naked Broth

Hitting your protein and fibre goals each day can be daunting. I get it! Not only are we thinking about target numbers, but we are also trying to figure out where those nutrients are coming from. Creating a list of high protein and high fibre foods can be a helpful strategy when planning meals or building a grocery list. I personally like to  keep a list of each nearby when I’m searching for recipes during the week so I can incorporate both protein and fibre sources into my meal prep. 

A fantastic way to support both goals is BB’s new Naked broth. It combines 15g of protein and 5g of fibre in one serving, making it an easy grab for when you want to increase both your protein and fibre intake all in one go. It can be added to soups, dips, or sauces to help move you toward your daily nutrition goals while keeping meals simple and nourishing.

If we return to the basics, the idea is simple: keeping the fundamentals of nutrition in mind can help support both your body and your gut.

Importantly, Beck’s Broth does not position 5g of acacia fibre as a therapeutic or stand-alone prebiotic dose. Rather, it is included as a functional, soluble fibre with prebiotic-like qualities, designed to support digestive health through consistency and cumulative intake.

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

Shelby is a naturopathic medical student at the Canadian College of Naturopathic Medicine (CCNM) and will begin her intern year in May, where she will work with patients under the supervision of licensed naturopathic doctors. She is passionate about supporting individuals across all stages of life and believes meaningful change happens when people feel empowered, heard, and supported along the way.

Shelby is particularly interested in autoimmunity, stress management, and mitochondrial and endocrine health. She is fascinated by how these systems influence energy, hormones, and overall well-being, and hopes to help patients better understand how their bodies work so they can build sustainable habits that support long-term health. She believes that the more we learn to listen to our bodies, the better we can support what they need.

Outside of her studies, Shelby enjoys spending time in nature, getting a good sweat on, and finding small ways to slow down and appreciate the present moment. She is excited to continue learning and growing as both an individual and a naturopathic medicine intern. 

Connect with Shelby on Instagram @healthywithshelby or email at shelbysly16@gmail.com

References

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