6 High-Protein Foods to Improve Gut Health
Protein is an essential nutrient that supports various functions in the body, from muscle repair to providing sustained energy. Every cell and tissue in your body requires protein to perform optimally. Lauren Twigge, a registered dietitian, highlights the importance of protein for muscle growth, bone health, immunity, enzyme function, metabolism, and weight management.
Opting for high-quality protein sources that are beneficial for your gut health can be advantageous. Here are some high-protein foods that are also gut-friendly:
1. Lentils: Despite their small size, lentils are nutritional powerhouses rich in plant-based protein and prebiotic fiber. They promote the growth of beneficial gut bacteria, offering around 9 grams of protein and 8 grams of fiber per half cup of cooked lentils. Different types of lentils provide various phytonutrients that support cellular health and reduce inflammation.
2. Greek Yogurt: Greek yogurt, with its probiotics, calcium, and concentrated protein content, is a top choice for gut-friendly protein. Probiotics in Greek yogurt help maintain a healthy gut flora, aid digestion, and enhance immunity. Opt for varieties labeled with “live and active cultures” for maximum benefits.
3. Wild Fatty Fish: Rich in lean protein and omega-3 fatty acids, wild fatty fish such as salmon and mackerel are excellent for supporting gut health. Omega-3s in fatty fish contribute to heart health, brain function, and anti-inflammatory properties.
These high-protein, gut-friendly foods can be valuable additions to your diet for improved overall health and well-being.
Inflammation-soothing properties in fish can be beneficial for your digestive system. According to Malone, fish, such as salmon, sardines, and mackerel, are easier to digest compared to tougher protein sources like steak. The American Heart Association recommends consuming at least two servings of fatty fish per week. For those who are not fond of fish, Malone suggests incorporating hemp seeds into your diet for an omega-3 boost.
Tempeh, made from fermented soybeans, is a protein- and fiber-rich food that is often underrated. With around 20 grams of protein in a 3.5-ounce serving, tempeh offers numerous nutritional benefits due to the fermentation process. This plant-based meat alternative is versatile and can be used in various dishes such as sandwiches, stir-fries, salads, and grain bowls. For vegetarians, tempeh is a good source of vitamin B12, usually found in animal products.
Eggs are hailed as a nutrition powerhouse, providing about six grams of easily digestible protein per large egg, mainly from the egg whites. Rich in choline, selenium, lutein, and zeaxanthin, eggs support gut health and brain cognition. With all nine essential amino acids, including glutamine for intestinal lining health, eggs are a versatile and delicious food option for any meal of the day.
Dairy milk is a protein-rich beverage, offering 8 grams of protein per cup. Along with being a good source of calcium, milk contains all nine essential amino acids, making it a complete protein. It also provides vitamin D, which aids in reducing inflammation and promoting a healthy gut microbiome. Research indicates that higher dairy consumption, particularly milk, leads to greater gut bacterial diversity, contributing to overall well-being.
Enhancing overall health by increasing protein intake can have a significant impact. Opt for protein sources that are low in saturated fat and processed carbohydrates while being rich in essential nutrients for maximum benefits. Incorporating gut-friendly foods like fermented items (such as kefir, kimchi, kombucha, and sauerkraut) can provide probiotics crucial for a balanced gut microbiome. Additionally, include prebiotic-rich foods like beans, whole grains, garlic, onions, asparagus, seaweed, fruits, and vegetables to support good gut bacteria. By selecting protein options that also promote probiotics, prebiotics, and anti-inflammatory properties, you can effectively nourish your body. Remember, there are countless enjoyable ways to boost your protein intake, and the possibilities are endless.
