Build muscle and balance your gut microbiome with these expert-approved healthy protein picks. Photographer Victor Protasio, Food Stylist Jennifer Wendorf, Prop Stylist Julia Bayless Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD
When it comes to GI health, there’s often a focus on eating probiotic-packed foods. However, all of the other foods you eat–including proteins–can influence the composition of the bacteria in your gut microbiome, too. Some are more beneficial than others. Keep reading to find out how dietary protein influences your gut health, and learn about registered dietitians’ top picks for digestion-friendly protein sources.
Related: 5 Things You Should Do Every Day for Your Gut Health, According to a Gastroenterologist Why Does Protein Matter In Gut Health?
Emerging research reveals that dietary protein may influence the makeup of the microbiome in the gastrointestinal tract, as well as how it functions. The theory is that not all dietary proteins get digested, and as undigested protein arrives in the colon, some bacteria may use the amino acids (building blocks of proteins) as an energy source, producing a byproduct called metabolites. These metabolites may then play a role in metabolism and our immune system. The Type of Protein
Are you going for plant- or animal-based protein? That makes a difference in this discussion. Animal proteins are complete proteins, meaning they provide all the essential amino acids in proportions needed for health, says Kristen White, RDN, CLT , owner of Food Sensitivity Dietitian. These amino acids are crucial 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] can be particularly beneficial for individuals with digestive issues or sensitivities, as they are less likely to cause gastrointestinal discomfort than some plant-based proteins,” white explains.
Although animal proteins are complete, some plant-based and vegetarian proteins, like tofu and quinoa , are also complete proteins. You can still get all of the amino acids you need if eating primarily plant-based proteins, like beans and nuts, but it’s important to eat a wide variety of options […]
5 Best High-Protein Foods for Gut Health, According to Dietitians
