Why Fibre is the Silver Spoon to Your High-Protein Diet

Why Fibre is the Silver Spoon to Your High-Protein Diet

When it comes to long-term metabolic health, two nutrients deserve the spotlight: protein and fibre.

Most women over 30 hear about protein all the time—but fibre is the unsung hero. Together, they’re a powerhouse for supporting weight management, energy, and overall health.

Protein: The Golden Nugget

Protein is more than “muscle food.” It’s the building block for nearly every process in the body. Here’s why it’s essential:

  • Builds + repairs tissue → including muscles, which help protect against age-related decline (sarcopenia).
  • Hormone production → proteins are needed to make key hormones that regulate metabolism and mood.
  • Blood sugar regulation → protein helps stabilise energy levels when paired with fibre.
  • Immune support → antibodies that fight off infections are made of protein.
  • Boosts metabolism → the more lean muscle you maintain, the higher your metabolic rate, making long-term weight management easier.

But here’s the kicker: protein doesn’t work its magic alone.

Fibre: The Silver Spoon

Fibre is what makes your high-protein diet work even better. Think of it as the silver spoon that helps deliver the golden nugget.

Here’s why fibre is essential:

  • Slows digestion → keeps you fuller for longer and prevents rapid blood sugar spikes (which lead to energy crashes and cravings).
  • Blood glucose control → by slowing down how quickly carbs are absorbed, fibre reduces insulin spikes—vital for women in perimenopause and menopause who are more insulin resistant.
  • Gut health → fibre feeds your “good” gut bacteria, supporting digestion, immunity, and even mood regulation.
  • Low-calorie “hole filler” → fibre adds bulk to meals without adding extra calories, making it easier to eat satisfying portions while staying in a healthy calorie range.
  • Heart health → soluble fibre helps reduce LDL (“bad”) cholesterol, lowering cardiovascular risk (which rises after menopause).

Protein + Fibre: The Power Duo

When you combine the two, magic happens:

  • Protein builds + repairs.
  • Fibre regulates + balances.
  • Together, they keep you strong, energised, and in control of cravings, while supporting metabolic health long term.

A meal high in both protein and fibre stabilises your energy, improves satiety, and supports muscle maintenance—all critical as women age.

How to Add More Fibre (Without Feeling Like a Rabbit)

  • Veggie load everything you possibly can - you can sneak vegetables into any dish and they are a great snack alternative when paired with a good quality protein (home made hummus, tzatziki and canned tuna)
  • Add beans or lentils to your salads, soups, and stews.
  • Swap white bread/pasta for wholegrain or high-protein versions.
  • Add grated veggies into sauces, stir fries, and even bolognaise.
  • Snack on fruit + a handful of nuts instead of biscuits.
  • Try oats, chia, or flax seeds in breakfast bowls or smoothies.

Bottom line:
A high-protein diet is powerful, but when you add enough fibre, you unlock its full potential. Fibre is the missing piece that helps women—especially through menopause—stabilise blood sugar, manage weight, and feel energised for life.