We’re obsessed with protein, but are women over 50 forgetting about fibre?

Product disclosure: Linwoods gifted me Fibre Boost and Protein Boost to try, with no payment, editorial conditions or obligation to publish. This is an independent review, and the opinions are my own.

I can tell you roughly how much protein is in my yoghurt, but ask me when it became a thing or how much fibre I’ve eaten today and I’m stumped. I’ve even noticed other mums in our local shop studying the backs of food packets, trying to work out if they’ve eaten enough protein that day.

There we are, standing in the aisle, scrutinising nutritional labels as though we’re gearing up for a sporting event instead of just deciding what to have for tea. But how did we get here? When did eating enough protein become a thing women were expected to worry about?

Protein is everywhere on labels these days. It’s in breakfast cereals, chocolate bars, puddings, yoghurts and even coffee. We’re constantly reminded that we need more of it, especially as we get older. And while there’s good reason to pay attention to protein during midlife, I do wonder if we’ve become so preoccupied with it that we’ve forgotten about everything else.

At 51, in perimenopause, I’m interested in eating well, but not interested in turning every main meal into a maths exercise. So when Linwoods sent me its Fibre Boost and Protein Boost products, I decided to try them for a week.

We seem to know a lot about protein, yet many of us couldn’t tell you why or begin to estimate their daily fibre intake. I wanted to find out if these two products offered anything more than what I could get from ordinary food.

TV GP Dr Amir Khan recently highlighted the importance of both nutrients in an article produced for Linwoods. While protein attracts enormous attention, fibre remains one of the biggest nutritional gaps in the British diet.

According to NHS guidance on dietary fibre, adults should aim for 30g daily, yet average consumption is approximately 20g. Fibre supports digestion and is associated with a lower risk of several long-term health conditions.

Protein is important as we get older, and maintaining muscle is vital during and after menopause because protein alongside resistance training can help preserve strength. But concentrating on one nutrient while neglecting another does seem a strange approach to healthy ageing.

Linwoods Fibre Boost combines milled flaxseed, hemp seeds, chia seeds and psyllium husk. According to the manufacturer, a full serving provides 8g of fibre, including soluble and insoluble types. That’s more than a quarter of the recommended daily intake, making it a potentially useful addition for anyone regularly falling short.

Psyllium husk absorbs moisture and thickens food, so how you prepare it also matters. Linwoods recommends mixing Fibre Boost into moist foods, introducing it gradually and drinking sufficient fluids. Adding too much fibre too quickly can cause bloating or digestive discomfort.

The ingredients themselves aren’t unusual. I’ve used flaxseed for years, and chia seeds are readily available in supermarkets. What you’re paying for is the convenience of having everything combined in one packet.

Linwoods Protein Boost contains shelled hemp, milled chia and plant protein powders, providing 10g of protein per serving, according to Linwoods.

As someone who likes strength training, but struggles to fit everything into a day, I can see the attraction. Protein helps maintain and repair muscle, although the amount we need depends on factors including age, activity and overall diet. I’ve previously written about nutrition and exercise at 47, and my priorities haven’t changed a huge amount. I want to remain strong and active not just chase whatever nutritional trend happens to be fashionable at the time.

Of course, protein doesn’t have to come from a packet, which H keeps telling me. Eggs, yoghurt, fish, beans and lentils all help towards our daily requirements. Protein Boost is just an easy option.

My usual bowl of yoghurt and berries became the obvious place to try both products. It’s something I eat daily, especially around my gym sessions, and I wasn’t about to start preparing fancy breakfasts for the sake of a new ingredient.

I’ve been mixing the Linwoods products into my yoghurt with berries. It’s an easy way to add them because I don’t need a separate drink, recipe or meal. The berries give me flavour, while the yoghurt makes a decent base for the milled seeds.

Fibre Boost does take some care because its psyllium content absorbs liquid. It’s important to follow the serving instructions and increase fibre gradually, especially if your usual diet is relatively low in fibre.

The most useful result of the week was discovering that both products fitted into something I already liked eating. I didn’t have to change my breakfast or reorganise my day, and I’ve decided to continue using them. That’s a real result rather than a medical one.

I wouldn’t expect either product to transform my digestion, give me dramatic weight loss or suddenly improve my performance in the gym. A week isn’t long enough to track changes in muscle mass, gut microbiome composition or even long-term health.

It’s also worth remembering that eating more fibre doesn’t mean feeling better immediately. Some people experience bloating when increasing their intake, especially if they do so too quickly. And remember, adding 10g of protein to breakfast won’t guarantee muscle growth. Resistance exercise, overall protein intake, adequate energy and recovery are all part of the mix too.

There’s nothing wrong with making small nutritional improvements, but I think we do ourselves a disservice when we expect every healthy food to produce an obvious physical result.

Yes, I’d continue with both, although Fibre Boost would be my first choice if I had to buy just one. I’m already conscious of protein because I exercise regularly, but fibre has been something of a blind spot. A full serving of Fibre Boost could help me work towards the recommended daily intake without needing a completely different breakfast.

Protein Boost is useful when I want to increase my protein intake, but I wouldn’t add it if I’d already eaten enough from other foods. There is also the question of cost. Both products contain ingredients available separately, so I’d compare the price per serving with buying individual seeds before making them a permanent shopping-list fixture.

I’ve previously experimented with reducing sugar and intermittent fasting, and at 51, I’ve become less interested in complicated eating rules. What matters to me is whether something fits into everyday life.

These products do, and that’s why I’ll continue adding them to my yoghurt and berries. They’re not miracle foods, and they don’t need to be. They offer a convenient way to increase two nutrients that deserve attention, without pretending that a week of eating milled seeds can undo years of ageing.

Occasional stories, experiments, discoveries and questions from Saffron & Cyrus.