There’s no escaping protein mania lately. Each diet influencer value their stripes is crowing in regards to the well being advantages of cottage cheese and beans. Nowadays, even the dairy {industry} is pushed not by cheese gross sales, however whey gross sales1. Based on NielsenIQ, gross sales of merchandise labeled as protein-rich grew a formidable 4.8% in quantity between March 2024 and March 20252.
However whereas there are actually advantages to bulking up your plate, there is also penalties. Based on a brand new research in Science of Meals, this obsession with protein could also be a detriment to the range of your intestine microbiome3. Within the new research, researchers discovered that mice consuming a high-protein eating regimen considerably modified their intestine microbiota in simply eight weeks, with the beta-diversity of intestine microbiota reducing “considerably.”
This stems not simply from elevated protein consumption, but in addition from what tends to fall by the wayside: fiber. Most high-protein or high-fat diets like keto unfairly demonize carbohydrates, which may have an effect on your physique in sudden methods. Carbs aren’t simply a necessary power supply, they’re additionally among the finest sources of gut-healthy fiber. And since almost all People are poor on this important nutrient, it’s contributing to a number of latest well being woes4.
It’s Time to Cease Demonizing Carbs — Your Intestine Wants Them
Of us championing protein or fats on the expense of carbohydrates might not see the destructive repercussions of their dietary selections at first, consultants be aware.
“I see this typically in follow,” says Kathleen Benson, CSSD, CPT, RDN at VNutrition. Repeatedly, she shares, shoppers have adopted Instagram knowledge to up protein and lower carbs, reporting that their intestine troubles have pale nearly instantly.
“However that short-term aid isn’t as a result of carbs are ‘dangerous,’ she cautions. “It’s as a result of they’ve stopped feeding the components of the microbiome which may be out of stability.”
She cites one significantly frequent instance: those that imagine themselves to be gluten illiberal however haven’t any downside with sourdough bread, which is pre-fermented and thus simpler to digest.
“When somebody reacts to many wheat merchandise however can eat sourdough with out signs, it’s a robust clue that the difficulty isn’t gluten however the fermentable carbohydrates within the grain,” she says. “This type of detective work may also help individuals perceive what their intestine really struggles with as a substitute of labeling it as a gluten intolerance.”
The Advantages of a Excessive-Fiber Weight loss program
This understanding is crucial if you wish to preserve your intestine microbiome wholesome and various. Researchers discovered that mice fed a high-fiber eating regimen noticed improved intestine microbial variety and promoted higher pathways of tryptophan, galactose, fructose, and mannose metabolism, every of that are related to totally different intestine microbiota. On the flip facet, decreasing every day fiber consumption can have main destructive well being repercussions.
“We additionally know that fiber consumption is without doubt one of the most protecting elements for digestive well being and colon most cancers danger,” says Benson. “Low fiber consumption doesn’t essentially trigger colon most cancers, however it’s a identified danger issue. When somebody will increase protein however doesn’t keep or improve fiber, the microbiome can shift in ways in which work in opposition to long-term intestine well being.”
A Balanced Method to Protein Consumption
All this isn’t to say that protein isn’t essential — removed from it. Females specifically can profit from elevated protein consumption, in accordance with Dr. Serena Goldstein, who notes that upping protein may also help encourage hormone stability.
“For post-menopausal girls, extra protein may be nice too for blood sugar points and bone well being, to call just a few,” she explains.
However in accordance with Benson, most People don’t really have to focus fairly so deliberately on upping their protein consumption. “Some individuals might profit from including extra protein, particularly high-quality lean sources, however most People meet their baseline protein wants,” she says.
Find out how to Enhance the High quality of Our Protein Consumption
Even supposing we might already be assembly baseline protein wants, {our relationships} with protein are nowhere close to excellent. For Benson, most of us would do effectively to focus not on how a lot we’re having, however after we’re having it.
“Many don’t distribute protein effectively throughout the day,” she says. “Breakfast tends to be very low in protein, whereas dinner may be disproportionately excessive.”
And for Goldstein, the standard of our protein sources is paramount. “I might focus extra on the supply and high quality of protein consumption,” she says. She notes that sure protein sources like beans and legumes do supply some fiber, which makes it simpler to help a balanced eating regimen.
“Many individuals would see simply as a lot profit by enhancing fiber consumption whereas nonetheless assembly their protein wants,” provides Benson. “Weight loss program tradition tends to hyperfocus on a single nutrient, however general stability is what drives well being outcomes.” In different phrases, regardless of the title of this very article, there’s no have to make the dialogue focus on fiber vs. protein — the reply will at all times be each.
Find out how to Take care of Your Intestine Microbiome
If you wish to make sure you’re not sidelining your intestine in your pursuit of positive aspects, it’s not that onerous to up your fiber consumption with only a handful of intentional adjustments.
“One of the crucial efficient beginning factors is just growing plant selection,” suggests Benson. “This may embody fruits, greens, entire grains, nuts, seeds, herbs, and legumes. Every plant presents a barely totally different sort of fiber or carbohydrates, and that variety is what helps help a extra resilient microbiome over time. Even including simply two to 3 new plant meals per week could make a notable distinction.”
Goldstein agrees, noting that boosting fiber consumption — and intestine well being on the entire — is commonly a easy query of including just a few additional servings of high-fiber meals like leafy inexperienced greens to your day, growing water consumption, spending time outdoors, and taking the time for conscious breath workouts.
After all, it’s not nearly maximizing meals excessive in fiber or protein. Above all, consultants suggest paying shut consideration to your individual physique. “That is very particular person,” says Benson. “Two individuals can eat the identical quantity of protein and fiber and have very totally different responses.”
Sources:
- https://www.nytimes.com/2025/07/16/enterprise/whey-protein-dairy-industry.html
- https://www.bbc.com/information/articles/c20zk35ypxno
- https://www.nature.com/articles/s41538-025-00575-9#Sec2
- https://www.coronary heart.org/en/information/2022/01/27/sound-the-fiber-alarm-most-of-us-need-more-of-it-in-our-diet
