There’s no escaping protein mania nowadays. Each vitamin influencer value their stripes is crowing concerning the well being advantages of cottage cheese and beans. Today, even the dairy {industry} is pushed not by cheese gross sales, however whey gross sales1. In keeping with 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 definitely advantages to bulking up your plate, there may be penalties. In keeping with a brand new examine in Science of Meals, this obsession with protein could also be a detriment to the range of your intestine microbiome3. Within the new examine, researchers discovered that mice consuming a high-protein weight loss plan 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 additionally from what tends to fall by the wayside: fiber. Most high-protein or high-fat diets like keto unfairly demonize carbohydrates, which might have an effect on your physique in surprising methods. Carbs aren’t simply an important power supply, they’re additionally among the finest sources of gut-healthy fiber. And since practically all People are poor on this important nutrient, it’s contributing to a bunch of recent well being woes4.
It’s Time to Cease Demonizing Carbs — Your Intestine Wants Them
People championing protein or fats on the expense of carbohydrates could not see the adverse repercussions of their dietary decisions at first, specialists notice.
“I see this typically in observe,” says Kathleen Benson, CSSD, CPT, RDN at VNutrition. Repeatedly, she shares, shoppers have adopted Instagram knowledge to up protein and minimize carbs, reporting that their intestine troubles have light virtually 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 elements of the microbiome which may be out of steadiness.”
She cites one significantly widespread 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 problem isn’t gluten however the fermentable carbohydrates within the grain,” she says. “This type of detective work will help folks perceive what their intestine really struggles with as a substitute of labeling it as a gluten intolerance.”
The Advantages of a Excessive-Fiber Food regimen
This understanding is crucial if you wish to maintain your intestine microbiome wholesome and various. Researchers discovered that mice fed a high-fiber weight loss plan noticed improved intestine microbial range and promoted higher pathways of tryptophan, galactose, fructose, and mannose metabolism, every of that are related to completely different intestine microbiota. On the flip aspect, decreasing each day fiber consumption can have main adverse well being repercussions.
“We additionally know that fiber consumption is without doubt one of the most protecting components for digestive well being and colon most cancers threat,” says Benson. “Low fiber consumption doesn’t essentially trigger colon most cancers, however it’s a identified threat issue. When somebody will increase protein however doesn’t preserve or enhance fiber, the microbiome can shift in ways in which work in opposition to long-term intestine well being.”
A Balanced Strategy to Protein Consumption
All this isn’t to say that protein isn’t necessary — removed from it. Females particularly can profit from elevated protein consumption, in accordance with Dr. Serena Goldstein, who notes that upping protein will help encourage hormone steadiness.
“For post-menopausal girls, further protein might be nice too for blood sugar points and bone well being, to call a number of,” she explains.
However in accordance with Benson, most People don’t really must focus fairly so deliberately on upping their protein consumption. “Some folks could profit from including extra protein, particularly high-quality lean sources, however most People meet their baseline protein wants,” she says.
How you can Enhance the High quality of Our Protein Consumption
Although we could 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 might 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 assist a balanced weight loss plan.
“Many individuals would see simply as a lot profit by bettering fiber consumption whereas nonetheless assembly their protein wants,” provides Benson. “Food regimen tradition tends to hyperfocus on a single nutrient, however general steadiness is what drives well being outcomes.” In different phrases, regardless of the title of this very article, there’s no must make the dialogue focus on fiber vs. protein — the reply will at all times be each.
How you can Look after Your Intestine Microbiome
If you wish to make sure you’re not sidelining your intestine in your pursuit of features, it’s not that onerous to up your fiber consumption with only a handful of intentional modifications.
“One of the vital efficient beginning factors is solely rising plant selection,” suggests Benson. “This could embrace fruits, greens, complete grains, nuts, seeds, herbs, and legumes. Every plant provides a barely completely different sort of fiber or carbohydrates, and that range is what helps assist 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 a number of further servings of high-fiber meals like leafy inexperienced greens to your day, rising water consumption, spending time exterior, and taking the time for aware breath workouts.
After all, it’s not nearly maximizing meals excessive in fiber or protein. Above all, specialists advocate paying shut consideration to your personal physique. “That is very particular person,” says Benson. “Two folks can eat the identical quantity of protein and fiber and have very completely 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
