Over the past several decades, nutrition trends have shifted in response to emerging research and evolving public health guidelines. The popularity of low-fat diets in the 1980s and 1990s, including the low-carbohydrate Atkins diet, gluten-free foods, and ketogenic eating patterns have also had an impact In recent years, the focus has increasingly moved toward protein consumption, with a broad range of protein-packed products hitting the shelves and social media influencers pushing this nutrient.
While protein continues to receive widespread attention online, data suggest that most healthy Canadians consistently consume adequate amounts of protein, while fibre intake remains well below recommended levels. This is one of the risks of nutrition trends: they can encourage us to focus too narrowly on a single nutrient, as though one food, supplement, or macronutrient can carry the full weight of our health.
In reality, nutrition is more like a 1,000-piece jigsaw puzzle. Each food gives us a few important pieces, and when we eliminate whole food groups or pay attention to only one macronutrient, we risk missing the nutrients that help complete the picture of a healthy, balanced diet. Fibre is one of those often-overlooked pieces. Although the nutritional focus should include fibre, the “protein hype” is deeply embedded in public consciousness, making it more important to broaden the conversation beyond protein alone.
The Protein Panic, by the Numbers
While there are many reasons why we need protein, it doesn’t justify the current obsession for all bodies. Protein aids in satiety, muscle repair, metabolism management, and is crucial for maintaining muscle during weight loss.
However, protein now has a “health halo,” leading many consumers to overlook the very long ingredient lists of many high protein snacks, often packed with added sugars, sodium, saturated fats, or pro-inflammatory emulsifiers. This trend is amplified by social media algorithms that favour “high protein” content and the increased focus on muscle retention with the rise of GLP-1 weight loss drugs.
Over the past few years, there has been a surge in protein-focused products entering the Canadian market. This wave of product development is driven largely by consumer anxiety over a nutrient that most people already meet or exceed their daily requirements for. In fact, data from the 2015 Canadian Community Health Survey on Nutrition suggest that protein inadequacy is uncommon among Canadian adults. Even among the group with the highest estimated risk — women aged 71 and older, only 9.76% fell below their daily protein requirements.
For reference, the recommended daily intake for most healthy adults is 0.8 to 1.2 grams of protein per kilogram of body weight. Unless you are training intensely for an athletic event or actively preventing muscle loss due to sarcopenia or a GLP-1, you are likely already meeting this target.
In fact, some studies suggest that long-term protein consumption above the recommended dietary allowance can be associated with health risks.
How much protein is too much
While protein is essential, some research suggests that consistently consuming protein well above recommended amounts may have potential long-term health effects, particularly for people with existing kidney disease. Evidence on kidney, bone, gut, and cardiovascular outcomes continues to evolve, underscoring the importance of balanced eating rather than overemphasizing any single nutrient.
Protein is essential, but more is not always better. While the recommended daily intake for most adults is 0.8 g/kg/day, many high-protein diets promote amounts far beyond what most people need. A 2024 review in The New England Journal of Medicine cautions that prolonged intake above 2 g/kg/day should generally be avoided, with 3.5 g/kg/day described as the theoretical upper limit for well-adapted adults. For most people, the goal is not to maximize protein at all costs, but to meet individual needs while preserving the bigger picture of nutrition: fibre, healthy fats, carbohydrates, vitamins, minerals, and the overall quality of the diet.
Age may be the exception
We must acknowledge an important nuance here. Sarcopenia, the age-related loss of muscle mass and strength, often begins between ages 30 and 40, and accelerates after 65. Older adults may also experience “anabolic resistance,” meaning their bodies have a harder time activating the metabolic pathways that build and maintain muscle. As a result, protein needs may be higher with age, making both the amount and quality of protein especially important.
While the standard recommendation for “maintenance” is 0.8 grams of protein per kilogram of body weight , this may not be enough for healthy older adults. Evidence suggests 1.2–1.5 g/kg per day, plus exercise, is more effective at preventing muscle decline.
Unfortunately, many older adults struggle to meet higher protein needs, which is why sustainable, nutrient-dense protein sources become more important with age. It is also important to remember that protein alone is not enough: building and maintaining strong, functional muscle also requires the right kind of exercise. For personalized support, working with an exercise physiologist can help ensure both nutrition and movement are aligned.
As mentioned earlier, this also applies to those on a GLP-1 medication. The recommended protein intake for this group is 1 to 1.6 grams per kilogram of body weight per day, though the correct amount varies based on age, size, and health conditions.
However, focusing solely on protein misses a more critical, and often overlooked, nutritional need for both these groups: fibre. Fibre can help manage some common side effects of GLP-1 drugs, such as constipation. For older adults, adequate fibre intake supports digestion and chronic conditions, lowers LDL cholesterol, stabilizes blood sugar, and adds a staying power to food which helps promote satiety
The Scientific Case for Fibre
Scientific evidence consistently demonstrates that fibre is a critical component of a balanced diet, beyond digestive regularity. Canadian guidelines recommend a daily fibre intake of 25 grams for women and 38 grams for men. According to the Heart and Stroke Foundation of Canada, most Canadians are getting only about half that required amount.
Not getting enough fibre can have a significant impact on your health. It serves as the primary fuel for your gut microbiome, the vast community of microorganisms in your digestive tract. These trillions of bacteria influence your metabolism, inflammation levels, and immunity.
When gut bacteria ferment fibre, they produce beneficial compounds called short-chain fatty acids. These fatty acids regulate your metabolism, boost immune function, and keep inflammation in check. This natural digestive process also activates GLP-1, the exact same hormonal pathway targeted by popular weight-loss medications like Ozempic.
Without enough fibre, the microbiome actively degrades. The chronic conditions that often emerge in our 50s and 60s are closely linked to low fibre intake. A 2019 meta-analysis of more than 200 studies found that individuals with higher fibre intake had lower rates of cardiovascular disease, stroke, type 2 diabetes, and colorectal cancer compared to those with lower fibre intakes.
Compare that alarming statistic to protein, where deficiencies in the general population are almost negligible. The disconnect between our intake and requirements of these two nutrients is striking. One commands billion-dollar marketing campaigns, while the other is barely mentioned in public health discussions.
Putting Science into Action with Canada’s Food Guide
Canada’s current Food Guide took a progressive approach to health by emphasizing plant-based proteins like beans, lentils, and tofu. These foods are rich in protein, high in dietary fibre and low in saturated fat, offering the best of both worlds. The Food Guide also recommends plant-based protein sources like nuts, seeds, and quinoa. These recommendations are a win-win for both Canadian health and the environment.
To put these guidelines into action:
- Start slowly and stay hydrated: If you are increasing your fibre intake, do so gradually to help your body adjust and reduce digestive discomfort. Increasing fluids alongside fibre can also help prevent constipation and help the fibre do its job.
- Aim for fibre-rich foods: The Canadian Food Guide recommends adults consume 25 grams of fibre per day for women and 38 grams per day for men. Increase your fibre by including legumes, such as beans and lentils; whole grains, such as oats, quinoa, and barley; fruits; and vegetables in meals and snacks. For example, half a cup of lentils provides about 7–8 grams of fibre, and one medium pear offers around 5–6 grams.
- Choose quality protein sources: For most adults, 0.8–1.2 grams of protein per kilogram of body weight per day is adequate. Include a mix of plant-based proteins, such as beans, tofu, nuts, seeds, and whole grains, and lean animal proteins, such as poultry, fish, eggs, and lower-fat dairy. For older adults, aiming closer to 1.2–1.5 grams per kilogram may help preserve muscle mass.
- Replace processed foods with whole, nutrient-dense options: Snack on cut vegetables, fruit, or a small handful of nuts instead of high-protein processed snacks, which may contain excess sugar or sodium and little fibre.
- Read nutrition labels: Look for products with at least 3–4 grams of fibre per serving and a protein content that reflects your individual needs.
- Ask for support when needed: If you are struggling to add more fibre to your diet, a registered dietitian can help you identify fibre-rich foods that work for your preferences, digestion, and health goals. They can also advise whether a fibre supplement may be appropriate.
By focusing on both fibre and protein quality, most Canadians can meet their nutritional requirements and lower their risk of chronic disease. If you want support in personalizing these recommendations, schedule a consultation with your Registered Dietitian at Harrison.=
Reaching ~30g of Fibre in a Day
| Meal | Dish / Recipe | Fibre (g) |
|---|---|---|
| Breakfast | Oatmeal • ¾ cup oats • 1 tsp chia seeds • 1 tsp flax seeds • ½ cup raspberries • Drizzle of peanut butter • Splash of milk of choice | 9-11g |
| Snack | Apple or Pear & Handful of Almonds | 5-7g |
| Lunch | Chickpea Chicken Salad Wrap | 10g/ wrap |
| Snack | Bell Peppers & Cucumber with Hummus | 5-8g (depending on portion) |
| Dinner | Salmon and Brown Rice Bowl | 7-10g (depending on portion) |
| Approximate Daily Fibre Total | 35 – 40g/ day |
By focusing on both fibre and protein quality, most Canadians can meet their nutritional requirements and lower their risk of chronic disease. If you want support in personalizing these recommendations, schedule a consultation with your Registered Dietitian at Harrison.
