Do Women Need More Protein During Menopause?
August 26, 2025
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If you’ve spent time on social media lately, you’ve probably seen the fibre vs protein discourse. We’re talking posts like this and this.
It goes without saying that everything you see on social media should be taken with a grain of salt.
But as avid protein researchers, we’re wondering why protein is getting pushed to the side in favour of fibre. Because you need both for optimal health.
Fibre is a non-digestible carbohydrate that’s found mostly in plant-based foods. It helps improve digestion, regulate blood sugar, lower blood cholesterol levels, and manage bloat. All while keeping you full, for longer. That’s why you may hear about it more often if you’re trying to lose weight.
Health Canada recommends women get 25 grams of fibre per day, and men 38 grams. But most Canadians are only getting half that.
And the rates of colon cancer are increasing, especially among adults under the age of 50. The typical age for this type of cancer used to be 65. But no one is sure exactly why this change is happening. It could be because of a lack of fibre, an increase of processed meats and sugars, or the more liberal use of antibiotics. More research is needed.
In the last year, we’ve seen a lot of the health & wellness conversation online emphasize the importance of protein. This is especially true for groups who are more likely to have ignored protein in the past, like young women or mostly sedentary adults.
This is great because a lot of people don’t get enough protein. But it’s necessary. It helps with muscle growth & repair, overall health, and managing a healthy metabolism.
Health Canada recommends the general population get about 0.8 grams of protein per kilogram of body weight to maintain good health. But age and activity level could mean you need more than this. Click the link to learn more about the recommended protein requirements based on your age.
Yes, you do.
Instead of prioritizing one over the other, figure out if you’re getting enough fibre and enough protein. If you’re not, there are ways to fix that through diet and supplementation.
Foods that have both fibre and protein are as follows:
If you aren’t getting enough protein through diet alone, try Muscle 5. Each scoop has 40 grams of high-quality protein, 3g of creatine for added strength & performance, plus vitamin D and calcium for overall health.
Learn more about creating a healthy diet according to the Health Canada guidelines here.
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