A gut health expert has warned that a simple 'protein mistake' might be behind your digestive troubles. Dr Megan Rossi, a specialist in the microbiome and digestive wellness, has identified a common dietary issue affecting many people.
The scientist, recognised for her regular daytime TV slots and health guidance shared with hundreds of thousands of social media followers, has cautioned that excessive protein consumption could harm your gut health unless you simultaneously boost your fibre intake. Data from the British Nutrition Foundation shows that most Britons already meet or surpass the recommended 0.75g of protein per kilogram of body weight daily.
However, fibre consumption tells a different tale, with over 90 per cent of us falling short of the recommended 30g daily intake. Dr Rossi outlined why this disparity matters.
"Did you know that having excess protein is linked with poor gut health?" she questioned. "As a gut health dietician and scientist, let me reassure you, this isn't always about the meat itself, but what's missing alongside it. It's something I call the fibre-protein index, a concept I actually explored during my PhD. Essentially, when protein intake is high, but fibre intake is low, it can shift the gut towards a more aggressive environment - and yes, that can mean some more foul-smelling gas, too."
"That doesn't actually mean you have to cut out animal products, though. What it does mean is if you're increasing your protein, you also need to increase your fibre from plants alongside it."
The trend towards consuming more protein has gained significant momentum in recent years, whether through milk, various foods, or even whey protein supplements. It has been associated with improved fitness, strength, and overall health. Yet, there are worries that it may be 'linked to an increased risk of multiple diseases' and represents little more than a 'health halo' – a marketing phenomenon whereby a single beneficial characteristic leads consumers to overestimate a food product's overall healthiness.
Dr Rossi says: "Upping your protein? Here's what social media isn't telling you... The protein: fibre index matters. I see this all the time in clinic, people ramping up their animal-based protein, but forgetting the plant foods that keep their gut microbes thriving. It's not about demonising meat or protein. It's about creating balance for a happier gut."
She advocates for a combination of plant-based snacks that deliver substantial amounts of both protein and fibre. These include a wrap with hummus, seeds, and vegetables, sourdough with a nut butter and raspberries, and tofu with avocado and tomatoes. Animal-based options include a pear with two boiled eggs, tuna, avocado, and rice cakes, and roasted sweet potato with salmon.
