The 5 Best High-Protein Foods for Gut Health

When it comes to the health of gastrointestinal health, it often focuses on eating probiotically packed food. However, all other foods that you eat – including proteins – can also influence the composition of the bacteria in their intestinal microbioma. Some are more advantageous than others. Find out more about the top picks of our registered nutritionists for digestive protein and read on to find out how the protein dietary protein influences your intestinal health.

1. Yogurt

Yogurt is a concentrated protein source that starts with advantageous living cultures (also known as probiotics), such as: Lactobacillus Acidophilus. With regular consumption, dairy products such as yogurt can support the bacterial balance in the intestine by increasing Lactobacillus Bacteria. Enjoy yogurt for yourself, add it to smoothies, fruit parfaits or make frozen yogurt cakes and frozen yogurt ice cream on the stem.

2. Fermented cheese

Regardless of whether you love Cheddar, Swiss or Parmesan, these cheese are a good source of protein, and in particular aged cheese can contain probiotics. Place this type of cheese and add them to salads -as in this apple and cheddar side salad with mustard vinaigrette -or a packaging or add cheese pieces in a turkey -apple -Cheddar -Sandwich.

3. Fish

Fish-in-minded fish such as salmon, tuna, mackerel and sardine-sind rich in omega-3 fatty acids. These healthy fats have anti -inflammatory properties and can 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 influence the type of bacteria in the intestine and protects intestinal clothing from inflammation and injuries. Kristen White, RDN, CLTOwners of nutritional sensitivity, says that fish are generally easier to digest than red meat, which may be advantageous if they have digestive problems. Take a look at our healthy fish recipes to find easily prepared food ideas.

4. Poultry

Chicken and turkey are excellent sources for lean proteins. They contain amino acids such as glutamine and tryptophan that support a healthy microbioma. For example, tryptophan is metabolized by intestinal bacteria, which can help to ensure that the intestinal clothing is strong and durable and reduces inflammation. Lina Begdachen, Ph.D., RDNA nutritionist and assistant professor for health and wellness studies at the Binghamton University of State University of New York. In addition, poultry B -Vitamine, which play a role in the production of butyrat, also contains a healthy intestinal barrier.

5. Beans

Beans are a good fiber source, an important nutrient that promotes regular digestion and increases healthy bacteria in the GI tract. A cup of black beans in doses contains about 17 grams of this important nutrient and 15 grams of protein. Beans are an excellent source of prebiotics, a nutrient that contributes to thriving bacteria, and research shows that the food improves the growth of good bacteria in the GI tract. Take a look at all of our healthy bean recipes for inspiration.

Protein and intestinal health

Studies show that dietary protein can influence the composition of the microbioma in the stomach intestine tract and the functioning of the gastrointestinal tract. The theory is that not all dietary proteins are digested and arrives as undigested protein in the large intestine, some bacteria can use the amino acids (building blocks of proteins) as an energy source and produce by -products that are called metabolites. These metabolites can then play a role in the metabolism and in our immune system.

Do you go for herbal or animal protein? That makes a difference in this discussion. Animal proteins are complete proteins, ie they provide all essential amino acids for health, says White. These amino acids are of crucial importance for a number of body functions, including the repair and support of the immune system.

“Animal proteins are generally well tolerated and easily digested by most people.

Although animal proteins are complete, some vegetable and vegetarian proteins such as tofu and quinoa are also complete proteins. You can still get all the amino acids you need if you mainly eat proteins on a herbal basis, such as beans and nuts, but it is important to eat a variety of options to meet your needs. Animal proteins are easy to digest for most people, although many vegetable proteins offer different advantages such as fiber and healthy fats. It is recommended to eat a variety of protein options to provide a number of nutrients.

Considerations in the selection of protein

• Change your proteins: Eat a variety of proteins based on animal and plant for a balanced diet. Together with the animal proteins on this list, look at these vegetable food with more protein than an egg.
• Think about cooking methods: “How these proteins are prepared can significantly influence their effects on intestinal health,” says White. Both white as well as Begdache recommend cooking methods such as grilling, baking, poaching and steaming to keep more nutrients and to support heart and general health.
• Go for natural proteins through dietary supplements: protein powder and shakes have their place and can help you to meet your protein needs. However, the selection of food, including a wider selection of nutrients, has an advantage to choose food.
• While protein can play a key role in intestinal health, Beglichen notes to consume protein food in large quantities without fiber -rich carbohydrates such as fruits, vegetables, whole grains or legumes.
• A protein-low, low-fiber diet can change the intestinal microbioma by changing the types of metabolites generated by intestinal bacteria. “The healthy microbes that live in the GI tract feed on undigested complex carbohydrates such as fiber,” explains Gegdachen. “Preprotein food (generally) tend to lack these complex fibers. Therefore, their presence in the intestine can transform the composition of the intestinal microbiota into a less health way,” she says. Conversely, a high-fiber diet that includes complex carbohydrate foods can help protect the intestinal microbioma and reduce inflammation.
• Begdachen also indicates that the protein digestion in the stomach differentiates between one person to another. “People with a low stomach acid or pancreatic problems may not effectively digest proteins. As a result, the undigested proteins are penetrated into the large intestine, the less advantageous these proteins are,” she adds.

Our expert

What you eat – including protein decisions – or the health and balance of your intestinal microbioma. If you eat a variety of protein sources, in particular intestinal options such as yogurt, fish, poultry, beans and fermented cheese, the concentration of useful bacteria in the intestine can diversify and maintain.