I used to use rebase much more than merge but have grown to be more nuanced over the years:
Merge commits from main into a feature branch are totally fine and easier to do than rebasing. After your feature branch is complete you can do one final main-to-feature-branch merge and then merge the feature branch into main with a squash commit.
When updating any branch from remote, I always do a pull rebase to avoid merge commits from a simple pull. This works well 99.99% of the time since what I have changed vs what the remote has changed is obvious to me.
When I work on a project with a dev branch I treat feature branches as coming off dev instead of main. In this case I merge dev into feature branches, then merge feature branches into dev via a squash commit, and then merge main into dev and dev into main as the final step. This way I have a few merge commits on dev and main but only when there is something like an emergency fix that happens on main.
The problem with always using a rebase is that you have to reconcile conflicts at every commit along the way instead of just the final result. That can be a lot more work for commits that will never actually be used to run the code and can in fact mess up your history. Think of it like this:
1. You create branch foo off main.
2. You make an emergency commit to main called X.
3. You create commits A, B, and C on foo to do your feature work. The feature is now complete.
4. You rebase foo off main and have to resolve the conflict introduced by X happening before A. Let’s say it conflicts with all three of your commits (A, B, and C).
5. You can now merge foo into main with it being a fast forward commit.
Notice that at no point will you want to run the codebase such that it has commits XA or XAB. You only want to run it as XABC. In fact you won’t even test if your code works in the state XA or XAB so there is little point in having those checkpoints. You care about three states: main before any of this happened since it was deployed like that, main + X since it was deployed like that, and main with XABC since you added a feature. git blame is really the only time you will ever possibly look at commits A and B individually and even then the utility of it is so limited it isn’t worth it.
The reality is that if you only want fast forward commits, chances are you are doing very little to go back and extract code out of old versions a of the codebase. You can tell this by asking yourself: “if I deleted all my git history from main and have just the current state + feature branches off it, will anything bad happen to my production system?” If not, you are not really doing most of what git can do (which is a good thing).