Building a FOB is helpful in making it easier to level up your teams, because it allows you more room for more staff beyond what Mother Base at max level will give you. But you actually do not need to defend or fight others online for a FOB to be useful to you. You can let people ransack your FOBs and you can still benefit if you're spending time in single player looking for more staff and doing missions to get your heroism up. Heroism is the crux in getting higher ranked staff, online infiltrations are just another way of getting more staff and resources, but are not required.
From experience, the only FOB missions i've done were against people with Rank E staff members and have had quite a few people make off with my FOB soldiers, but i'm still getting upgrades regularly because i'm out doing the side ops, harder missions and collecting well ranked soldiers. A tip is to weed out the staff lower than rank C and only go for soldiers with at lowest a C-B for their lowest stat, unless they have an A++ or an S.
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