When it comes to gastrointestinal health, the focus is often on eating foods rich in probiotics. However, all other foods you eat, including protein, can also influence the makeup of the bacteria in your gut microbiome. Some are more beneficial than others. Keep reading to learn how dietary protein influences your gut health and discover dietitians’ top picks for digestion-friendly protein sources.
Why is protein important for gut health?
New research reveals that dietary proteins can influence the composition of the gastrointestinal tract microbiome, as well as how it functions. The theory is that not all dietary proteins are digested, and as undigested proteins enter the colon, some bacteria can use the amino acids (building blocks of proteins) as an energy source, producing sub- product called metabolites. These metabolites could then play a role in metabolism and our immune system.
The type of protein
Do you opt for plant or animal proteins? That makes a difference in this discussion. Animal proteins are complete proteins, meaning they provide all essential amino acids in the proportions needed for health, says Kristen White, RDN, CLT, owner of Food Sensitivity Dietitian. These amino acids are essential for a range of bodily functions, including tissue repair and immune system support.
“Animal proteins are generally well tolerated and easily digested by most people. (Animal proteins) may be particularly beneficial for people with digestive issues or sensitivities because they are less likely to cause gastrointestinal discomfort than some plant proteins,” says White.
Although animal proteins are complete, some plant and vegetarian proteins, such as tofu and quinoa, are also complete proteins. You can still get all the amino acids you need if you eat mostly plant-based proteins, like beans and nuts, but it’s important to eat a wide variety of options to meet your needs. Animal proteins are easy for most people to digest, although many plant proteins offer other benefits, such as fiber and healthy fats. It is recommended to consume a wide variety of proteins to provide a range of nutrients.
other considerations
Although protein can play a key role in gut health, Lina Begdache, Ph.D., RDN, registered dietitian and assistant professor of health and wellness studies at Binghamton University State University of New York, advises not to consume protein foods in large quantities. without fiber-rich carbohydrate sources, such as fruits, vegetables, whole grains, or legumes.
A high-protein, low-fiber diet can alter the gut microbiome by changing the types of metabolites produced by gut bacteria. “Healthy microbes that live in the gastrointestinal tract feed on undigested complex carbohydrates like fiber,” explains Begdache. “Protein-rich foods (generally) tend to lack these complex fibers; therefore, their presence in the gut may change the composition of the gut microbiota to one that is less health-promoting,” she says. Conversely, a high-fiber diet that includes foods rich in complex carbohydrates can help protect the gut microbiome and reduce inflammation.
Begdache also says that protein digestion in the stomach differs from person to person. “People with low stomach acid or pancreatic problems may not digest protein effectively. Therefore, the more undigested proteins enter the colon, the less beneficial those proteins are,” she adds.
The Best Protein-Rich Foods for Gut Health
1. Yogurt
Yogurt is a concentrated source of protein accompanied by beneficial live cultures (aka probiotics), such as Lactobacillus acidophilus. When consumed regularly, dairy products like yogurt can support the bacterial balance of the gastrointestinal tract by increasing Lactobacilli bacteria. Enjoy yogurt on its own, add it to smoothies, fruit parfaits, or make frozen yogurt cake and frozen yogurt popsicles.
2. Fermented cheese
Whether you like cheddar, Swiss or parmesan, these cheeses are rich in protein, and mature cheeses in particular contain probiotics. Grate these cheeses and add them to salads, like this Apple and Cheddar Side Salad with Mustard Vinaigrette, or to a wrap, or add chunks of cheese to a turkey, apple and cheese sandwich. Cheddar.
3. Fish
Fish, especially fatty fish like salmon, tuna, mackerel and sardines, are rich in omega-3 fatty acids. These healthy fats have anti-inflammatory properties and may benefit your microbiome by reducing inflammation in the digestive tract. Certain types of fish, such as salmon, also contain vitamin D, an essential nutrient that can influence the type of bacteria found in the intestines and protect the intestinal lining from inflammation and injury. , White adds that fish is generally easier to digest than red meat, which can be beneficial if you’re experiencing digestive issues. Check out our healthy fish recipes for easy-to-prepare meal ideas.
4. Poultry
Chicken and turkey are excellent sources of lean protein. They contain amino acids such as glutamine and tryptophan, which are known to support a healthy microbiome. For example, tryptophan is metabolized by gut bacteria which can help make the intestinal lining strong and durable and reduce inflammation, says Begdache., Additionally, poultry contains B vitamins that play a role in the production of butyrate, which also supports a healthy intestinal barrier.
5. Beans
Beans are a good source of fiber, an important nutrient that supports regular digestion and increases healthy bacteria in the gastrointestinal tract. One cup of canned black beans provides about 17 grams of this important nutrient and 15 grams of protein. In the United States, only 7% of adults meet their daily fiber goal. So including more beans in your routine can help you achieve your goals. Beans are an excellent source of prebiotics, a nutrient that helps gut bacteria thrive, and research shows that eating more beans improves the growth of good bacteria in the gastrointestinal tract. Check out all of our healthy bean recipes for inspiration.
Other Things to Keep in Mind When Choosing Protein
- Change your proteins: Eat a variety of animal and plant proteins for a balanced diet. In addition to the animal proteins on this list, check out these 9 plant-based foods that have more protein than an egg.
- Consider cooking methods: “How these proteins are prepared can have a significant impact on their effects on gut health,” White says. White and Begdache recommend cooking methods such as grilling, baking, poaching, and steaming to retain more nutrients and support heart and overall health. Consult our healthy meat and poultry recipes to discover the different methods of cooking your main dishes.
- Opt for natural proteins rather than supplements: Protein powders and shakes have their place and they can help you meet your protein needs. However, there is a benefit to choosing foods when you can, including a wider range of nutrients.
The essential
What you eat, including protein choices, can influence the health and balance of your gut microbiome. Eating a wide variety of protein sources, especially gut-healthy foods like yogurt, fish, poultry, beans, and fermented cheese, can help diversify and maintain the concentration of beneficial bacteria in the body. intestine.