Nutritionists highlight the importance of including both protein and fibre in a healthy diet, emphasizing that a balanced intake of these nutrients is more important than focusing on one over the other. Dr. Linia Patel, a women’s health dietitian and performance nutritionist, explains that protein is essential because it provides amino acids the body cannot make on its own. These amino acids are necessary for maintaining muscle, supporting the immune system, and producing neurotransmitters, which are chemicals in the brain that affect mood and function. Laura Tilt, a registered dietitian and head of science at Field Doctor, notes that the recommended daily protein intake in the UK is about 0.75 grams per kilogram of body weight. However, most people consume around 1.5 grams per kilogram, which is more than the suggested amount. Tilt points out that individual needs can vary based on factors like age, activity level, and health conditions, so it's important to tailor intake accordingly. Fibre, described by Patel as a type of carbohydrate found in plant-based foods, plays a key role in digestive health and overall wellbeing. It supports the gut microbiome — the community of bacteria in the digestive system — by acting as food for these beneficial microbes. These bacteria, in turn, produce short-chain fatty acids that can reduce inflammation and improve mood. Tilt adds that fibre helps with feelings of fullness, prevents constipation, and may lower the risk of chronic diseases such as type two diabetes, heart disease, and bowel cancer. The recommended daily fibre intake is 30 grams, according to Patel, but the National Diet and Nutrition Survey shows that the average UK intake is much lower. Patel advises increasing fibre gradually to allow the digestive system to adjust and recommends staying well-hydrated. Foods rich in fibre include pulses, legumes, whole grains, nuts, seeds, and fruits and vegetables. Beans and legumes are especially beneficial because they provide both protein and fibre — approximately eight to nine grams of protein and seven to eight grams of fibre per 100 grams.