TV GP Dr Amir Khan highlights importance of two of the nutrients needed for long-term health

Leading GP and broadcaster Dr Amir Khan highlights why fibre and protein are two of the most important, yet often overlooked, nutrients for long-term health.

In this expert guide, he shares practical ways to boost intake and support gut health, muscle maintenance and healthy ageing. “As a GP, I’m often asked whether there’s one superfood or one magic ingredient that we should all be eating more of,” he starts.

“The truth is, good nutrition is rarely about one miracle food. It’s about consistently getting the basics right. And if I had to pick two nutrients that deserve a lot more attention, they’d be fibre and protein.

“The irony is, although I love protein, I think it’s fair to say it has become the celebrity nutrient. It’s everywhere, from yoghurts to cereal bars to coffee. Fibre, meanwhile, quietly gets overlooked, despite the fact it’s one of the biggest nutritional gaps in the UK diet.

“Most adults in the UK should aim for around 30g of fibre a day, but the average adult manages only about 20g. In fact, only around 1 in 10 adults regularly hit the recommended target. That’s a real shame because fibre does so much more than simply keep us regular.

“There are two main types: Soluble fibre dissolves in water to form a gel-like substance. It’s found in foods such as oats, beans, apples, flaxseed and psyllium husk. This type of fibre helps feed our gut bacteria, slows the absorption of sugar into the bloodstream, can help lower cholesterol and keeps us feeling fuller for longer.

“Insoluble fibre doesn’t dissolve in water. Instead, it adds bulk to stools and helps food move more efficiently through the digestive system. Wholegrains, nuts, seeds and many vegetables are excellent sources. The reality is we need both.

“One of the most exciting things we’ve learnt over the last decade is just how important fibre is for our gut microbiome, the trillions of bacteria living inside our intestines. Think of fibre as food for your good gut bacteria. When those bacteria ferment fibre, they produce compounds called short-chain fatty acids, which help maintain the lining of the bowel, reduce inflammation and even influence our immune system, metabolism and possibly our mood. “We’re discovering that a healthier gut microbiome may play a role in everything from heart health to type 2 diabetes and even brain health. So when you eat more fibre, you’re not just feeding yourself, you’re feeding an entire ecosystem that’s working hard to keep you healthy. Protein deserves its moment too. While fibre is often lacking, protein still matters enormously.

What is sarcopenia, and why does muscle loss start in your 30s?

“Protein provides the building blocks for muscles, bones, skin, hormones and our immune system. We all need enough, but as we get older it becomes even more important because we naturally begin to lose muscle mass and strength – a process known as sarcopenia.

Why does muscle loss with age speed up after menopause?

“This gradual loss starts from around our 30s but accelerates later in life, particularly after the menopause in women, when falling oestrogen speeds up muscle loss. Men experience it too, although usually more gradually. Maintaining muscle isn’t just about looking toned. Strong muscles help us stay active, protect our joints, improve balance, reduce the risk of falls and help us remain independent as we age.

How does strength training help slow muscle loss as you age?

“The good news is that strength training and adequate protein work brilliantly together. The reality for many of us is that life is busy, and we could do with a little help filling nutritional gaps. That’s what I like about Linwoods Fibre Boost.

“It combines milled flaxseed, hemp seeds, chia seeds and psyllium husk to provide 8g of fibre per serving, including both 4g of soluble fibre and 4g of insoluble fibre. That balance is important because, as we’ve seen, both types of fibre have different but equally valuable jobs to do. It’s also a natural source of plant omega-3 (ALA) and calcium, and because it’s simply sprinkled onto foods you already enjoy, it’s an easy habit to stick with.

How can you get more protein without overhauling your diet?

“Linwoods Protein Boost takes a similarly practical approach. Made from shelled hemp, milled chia and plant protein powders, it provides 10g of plant-based protein per serving along with magnesium, making it an easy way to increase your protein intake without dramatically changing how you eat. Plus, they are entirely plant based and cruelty free which is hugely important for people like myself for whom ethics and sustainability are hugely important.

“I think the real benefit of the Boost range is its practicality. Most of us don’t want another complicated thing to add to our day, so being able to stir a couple of spoons into foods you’re already eating, like porridge, yoghurt or oats and even sauces, makes it much easier for everyday life. I’d particularly consider these sorts of additions for people who know their usual diet is falling short on fibre and protein, vegetarians or vegans looking to increase plant-based protein and as we get older when maintaining muscle mass becomes increasingly important, and we know most of the UK are not getting enough fibre, so any additions helps.

Can fibre and gut health support healthy ageing too?

“Remember the key isn’t fibre or protein, its fibre and protein. One supports the remarkable community of microbes living in your gut. The other helps preserve the muscles that keep you strong, mobile and independent. The key word here is “addition.” These products shouldn’t replace the variety of whole plant foods that give us fire and protein naturally. But as part of a balanced diet, I think they’re a genuinely practical way of increasing two nutrients many people can struggle to get enough of. I always say that healthy eating doesn’t mean completely overhauling your diet, sometimes it’s about making small, achievable additions to the meals you’re already eating, and that’s where I think the Boost range can be useful.

“Together, they might just be two of the smartest investments you can make in your long-term health.”