We are being bombarded by claims that we need more protein in our diets — but experts say otherwise (Image: Getty Images)
The seemingly unstoppable rise of health and nutrition experts on social media has led to an avalanche of advice about what we should be eating more, and less, of. This trend isn’t confined to the digital world, with a surge of new products boasting high protein content appearing on supermarket shelves.
These aren’t just limited to protein shakes or bars – even staple foods like milk and cereal are being modified and marketed as “high protein”. Many online claims suggest that increasing your protein intake can help you feel fuller or promote muscle growth.
However, scientists argue that most people already consume sufficient protein, and only a tiny fraction of the population actually needs to increase their intake.
“Currently there’s huge marketing saying that we’re deficient in protein and we can’t be healthy without protein snack bars, protein added to nearly all kinds of ultra-processed foods and that we’re in a protein crisis – and nothing could be further from the truth,” Prof Tim Spector .
Prof Spector explained that the average American person, weighing around 60kg, requires about 50g of protein daily, but they are already consuming “around double that”, reports . He noted that the situation is similar in the UK, adding: “It’s a complete myth that there’s a massive gap between supply and demand and that we need to change our diets. This is all driven by the big food companies and the people making money out of this.”
Prof Spector has warned that we are in a “fibre deficiency, where 95% of us aren’t getting enough fibre and that the average American is only getting the amount of fibre we’d recommend for a four-year-old”. He stated: “There’s this real imbalance in this advice that’s totally being driven by the industry.”
He reassured that “nine out of 10 people don’t have to worry at all” about their protein intake. The only ones who need to be mindful are those who are unwell and not eating much, the elderly or frail, and professional athletes or bodybuilders.
According to Prof Spector, you can get “all the good proteins you need from plants if you’re mindful about what you’re eating and you’re getting a diversity of plants”. One way to achieve this is by increasing your intake of beans and legumes which “contain fantastic amounts of protein”, as do foods like pasta.
He added: “It’s very hard to avoid protein and very hard to get your protein levels really high.”
His colleague at Zoe, Professor Sarah Berry, who serves as Zoe’s chief nutritionist, said: “The vast majority of us never have to consider having protein shakes, protein powders, protein bars.”
How much fibre should I eat?
Multiple sources, including the UK government and science and nutrition firm Zoe, recommend that adults should aim for approximately 30g of fibre per day. However, it’s reported that most Brits fall short of this target, with the NHS stating that the average intake is only 20g.
Medical website Healthline provides a more detailed breakdown, suggesting that women under 50 should consume between 25 to 28 grams per day, men under 50 should have 31 to 34 grams per day, women aged 51 and older should have 22 grams per day, and men in the same age bracket should aim for 28 grams per day.
Why is fibre so crucial?
Fibre plays a variety of roles that are vital to your overall health. It’s commonly known that it aids digestion and promotes regular bowel movements.
However, it’s less widely recognised that fibre nourishes your gut microbiome, which scientists increasingly believe is essential for your overall health, including heart health, mental wellbeing, and immune system function. Additionally, fibre is key for reducing cholesterol levels and managing blood sugar.
What foods are rich in fibre?
There are numerous excellent sources of fibre, including but not limited to
- avocado
- pinto beans
- baked beans
- raspberries
- wholewheat pasta
- dried prunes
- artichokes
- oats
- lentils
- chickpeas
- split peas
- almonds (and several other types of nut)
- chia seeds.
How much protein should I be consuming?
Prof Tim Spector has suggested that the average person, weighing around 60kg, requires approximately 50g of protein daily. This is echoed by Harvard Medical School and the British Heart Foundation, which recommend 53g for a 63kg individual, and 45g and 55g for the average woman and man respectively.
Kevin Tipton, a sports professor at the University of Stirling, told the in 2024: “There’s no need for anyone to have supplements. They’re a convenient way to get protein, but there’s nothing in supplements you can’t get in food. Protein bars are really just candy bars with a bit of extra protein.”
The British Heart Foundation further advises: “In the UK, we eat more protein than is recommended. This isn’t automatically a problem, but it depends where your protein is coming from. Meat-heavy diets have been linked to increased risks of heart disease, diabetes, some cancers and may also shorten your life. We should eat more peas, beans and lentils, two portions of fish a week, and eat no more than 70g of red and processed meat per day.”
I diversified my diet by eating less meat and consuming at least 30 different plants weekly – . I also managed to achieve a gut health score of 93 out of 100, .
What is a good source of protein?
- Fish like tuna, salmon
- Turkey and chicken
- Greek yoghurt
- Cottage cheese
- Cooked beans
- Cooked pasta
- Nuts (all types)
- Eggs