Build muscle and balance your gut microbiome with these expert-approved healthy protein picks.
Some are more beneficial than others.
Why Does Protein Matter in Gut Health?
Photo:Photographer Victor Protasio, Food Stylist Jennifer Wendorf, Prop Stylist Julia Bayless
The bang out of Protein
Are you going for plant- or animal-based protein?
That makes a difference in this discussion.
Although animal proteins are complete, some plant-based and vegetarian proteins, liketofuandquinoa, are also complete proteins.
Eating a wide variety of protein options is recommended to provide an array of nutrients.
Consequently, the more undigested proteins enter the colon, the less advantageous these proteins are, she adds.
The Best High-Protein Foods for Gut Health
1.
Fish
Fishespecially fatty fish like salmon, tuna, mackerel and sardinesare 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.
Check out ourHealthy Fish Recipesfor easy-to-prep meal ideas.
Poultry
Chicken and turkey are excellent sources of lean proteins.
They contain amino acids such as glutamine and tryptophan, known to support a healthy microbiome.
2022;12(10):2328. doi:10.3390/diagnostics12102328
Taleb S.Tryptophan dietary impacts gut barrier and metabolic diseases.Front Immun.
2019;10. doi:10.3389/fimmu.2019.02113
United States Department of Agriculture.
FoodData Central.Beans, black, mature seeds, canned, low sodium.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
2022;14(9):1726.
Published 2022 Apr 21. doi:10.3390/nu14091726
