You've hit your protein target five days straight. Shake after gym, eggs at breakfast and chicken at supper.

So why does your gut feel like the N2 at 5pm on a Friday?

Here's the thing nobody tells you when you start chasing protein: protein builds, but fibre moves. Think protein as the builder and fibre as the plumber. You can hire the best builder in town, but if the plumbing blocked, nobody's enjoying the house.

This One's For You If...

You've recently upped your protein for training or fat loss.
You're a gym-goer, runner or weekend warrior living on shakes and chicken.
Your appetite has shrunk and you're eating smaller portions than before.
You follow a low-carb plan with very few plant foods.
You've been feeling "backed up" and can't figure out why.

Your protein isn't the problem; your plate is.

Protein isn't the villain here. The problem is what gets pushed off the plate to make room for it.

When you chase a big protein number, the plate fills up with chicken, eggs, shakes and bars. Meanwhile, the oats, fruit, veg, legumes and whole grains quietly pack their bags and leave.

The result?

Less fibre
Often less fluid
A gut that slows right down

Add a heavy training week and a bit of travel, and you've got the perfect recipe for being backed up.

Protein and fibre aren't competing for the same spot on your plate. They're teammates. When one is up and the other is benched, your gut is usually the first to tell you.

Fibre Maxxing Is Trending. Good. Here's How to Do It Without the Bloat.

Fibre maxxing simply means being deliberate about getting enough fibre. And for most people, it's a smart move.

A sensible daily target for active people is 25 to 35 grams. Most of us don't get close.

In one Limpopo study, more than 97% of young adults weren't getting enough fibre. Ninety-seven.

The researchers also noted that South African studies consistently show intakes falling short of daily recommendations. Read the study here

The golden rule: gradually

Jump from 12 grams to 40 overnight and you'll be bloated, gassy and crampy by lunch. Build up over a couple of weeks instead, and drink more water as you go.

Fibre is a slow cooker, not a microwave.

Soluble Slows Things Down. Insoluble Keeps Things Moving.

There are two types of fibre, and your gut wants both on the team.

Type	What it does	Where to find it
Soluble	Turns into a gel that slows digestion and feeds the good bacteria in your gut	Oats, beans, lentils, apples
Insoluble	Adds bulk and keeps things moving	Wholegrains, nuts, skins on fruit and veg

Good news: most whole foods contain a mix of both. You don't need to sort your groceries into two columns. You just need fibre showing up consistently across your day.

Your Shake Brings the Bricks. You Bring the Plumbing.

Protein supports muscle repair. Fibre supports digestion and regularity, and feeds the gut bacteria that influence how well you absorb what you eat.

Look after only one, and the other can't do its job properly. Remember: protein builds, fibre moves.

This is where First Choice High Protein Milk fits in. It's a convenient, ready-to-drink way to close your protein gap after training or on a busy day, with complete dairy protein and all nine essential amino acids.

But it isn't a fibre source. So build the fibre around it:

Smoothie it: blend with oats, berries, chia or flaxseed.
Pour it: over muesli or overnight oats with fruit and seeds.
Pair it: a glass alongside a banana, an apple (skin on) or a handful of nuts.

Same protein, much happier gut.

What a Builder-and-Plumber Day Looks Like

No total overhaul needed. Just this:

Breakfast: oats or wholegrain toast, fruit and a protein source.
Lunch: a legume or wholegrain base with veg and lean protein.
Snacks: fruit, nuts or seeds on hand (no more "I forgot").
Supper: build it around veg, skins left on.
All day: water. Then more water.

Don't Eat a Bean Potjie Before Leg Day

Timing matters.

2 to 3 hours before a hard session: a high-fibre meal sits well and gives your gut time to process it.
Closer to training: go lighter and easier to digest.
After training: bring the fibre back.

When It's More Than a Slow Week

Occasional constipation usually responds to more fibre, more fluid, more movement and consistent meals.

But speak to your doctor (don't wait it out) if it's:

Persistent or painful
Accompanied by blood in your stool
Accompanied by unexplained weight loss
A sudden change in your bowel habits

Colorectal cancer is on the rise in young adults. Stay informed with CANSA's guide to fibre and gut health

The Best Athletes Aren't Picking a Side

Protein will keep trending and fibre maxxing is catching up fast.

But the people who feel and perform their best aren't choosing one. They're getting both on the same plate, every single day.

Protein builds. Fibre moves. Your gut needs both.

Protein Builds, Fibre Moves and Your Gut Needs Both