When it comes to keeping our guts happy, we often think about fiber, probiotics, and drinking enough water. But did you know that protein also plays a big role in keeping our gut in good shape? You might have seen it blowing up on TikTok or heard health experts talking about it. More and more people are zeroing in on fixing their gut problems and making sure their gut is healthy.

Research shows that the kind of protein we eat can change up the mix of bacteria in our gut, which affects how we digest food, soak up nutrients, and even how strong our immune system is. This link between protein and gut health isn’t something everyone knows about, but it’s important when it comes to what we put in our bodies. So, if you’re all about wellness or just want to learn more about keeping your gut happy, keep reading find out which proteins are best for giving your gut some love and boosting your overall well-being.

In this article

1. The impact of protein on your gut health
2. Are all types of protein good for your gut and digestion?
3. Best protein sources for gut health, from an expert

The impact of protein on your gut health

The basics

Your gut, often called your “second brain,” is home to trillions of bacteria, collectively known as the gut microbiota. These microbes play a pivotal role in various aspects of health, including digestion and nutrient absorption.

Protein is made up of amino acids, which are crucial for building and repairing tissues in your body. But protein also provides fuel for those beneficial bacteria residing in your gut. These microbes feast on the breakdown products of protein, helping them thrive and maintain a balanced environment in your gut. A study published in the journal Nutrients found that consuming adequate protein can positively influence the composition and diversity of gut bacteria. This means that getting enough protein in your diet can help promote a flourishing community of gut microbes, which in turn supports a healthy gut environment

The impact

According to Sophie Medlin, a constant colorectal dietitian at CityDietitians, the impact of protein on gut health goes beyond aiding digestion and absorbing nutrients. A healthy gut microbiota is interconnected with other aspects of our health, such as our immune system, mood, and weight. Now, let’s delve deeper into how protein impacts these factors—

Enhancing immune health

Studies show that the bacteria in your gut play a crucial role in training your immune cells, helping them differentiate between harmful and beneficial substances. These immune cells in the gut heavily rely on proteins to do their job, like recognizing and fighting off harmful pathogens. The cells lining the intestinal wall depend on proteins for structural support, which helps prevent the passage of harmful substances from the gut into the bloodstream. By ensuring a diverse and balanced gut microbiome through sufficient protein consumption, you can boost your body’s defenses against infections and support overall immune health.

Balancing mood and mind

Our mental well-being is also closely tied to our gut health. Feelings of anxiety and depression can be influenced by what’s happening in our gut. The gut-brain axis, a two-way communication system between the gut and the brain, is responsible for this connection. Certain gut bacteria produce chemicals that affect our brain function and mood. By nourishing our gut with the right amount of protein, we can support optimal brain health and maintain a positive mood and emotional balance.

Boosting metabolism

Our gut bugs play a significant role in how our bodies use energy and store fat. By keeping them happy with the proper amount of protein, we can potentially reduce our risk of diseases like obesity and diabetes.

Recommended protein intake per day

To make the most of the benefits protein offers, aim to eat around 0.8 grams of protein per kilogram of your body weight each day, adjusting for factors like age and activity level. If you’re aiming to build muscle, you might want to target about 1 gram of protein for every pound of your body weight. But don’t stress too much about the math—just focus on including a variety of protein-rich foods in your diet to support your overall health and well-being.

Are all types of protein good for your gut and digestion?

Not all types of protein have the same impact on gut health and digestion. Research suggests that both animal and plant-based proteins can contribute to a healthy gut microbiome, but there are notable differences between them.

Animal versus plant protein

According to a study published in Journal of sports science & medicine, animal-based proteins, such as those from meat, poultry, fish, eggs, and dairy, are considered “complete” proteins because they contain all essential amino acids in sufficient quantities. While these proteins can provide essential nutrients, excessive consumption of certain animal proteins, particularly those high in saturated fats, has been associated with negative effects on gut health. Studies have linked diets high in red meat to an increase in inflammatory markers and a decrease in beneficial gut bacteria diversity.

On the other hand, plant-based proteins, found in sources like legumes, nuts, seeds, and grains, are generally rich in fiber and phytonutrients, which are beneficial for gut health. These proteins often contain a more diverse array of nutrients and are associated with a lower risk of chronic diseases. Research suggests that diets high in plant-based proteins are associated with a more favorable gut microbiota composition, characterized by higher levels of beneficial bacteria and lower levels of harmful bacteria. Additionally, plant-based proteins are typically lower in saturated fats, making them a heart-healthy choice.

To wrap it up, including both animal and plant-based proteins in your diet brings special advantages for your gut, making a combination of both the top choice for gut health. Having a mix guarantees you receive all the nutrients essential for overall well-being and a cheerful gut. If you steer clear of animal products, you can team up certain plant proteins to ensure you’re getting all nine essential amino acids. For instance, you might pair quinoa with lentils, buckwheat with edamame, or peas with rice.

Processed versus whole proteins

Processed foods and gut health

Medlin cautions against opting for processed foods, such as processed meats, certain protein bars and shakes, and ultra-processed vegan and vegetarian meat alternatives. These options aren’t favorable for gut health and could contribute to gut dysbiosis, an imbalance in gut bacteria composition, due to their high levels of artificial ingredients and lack of fiber. According to Medlin, these foods often contain additives like emulsifiers, currently under scrutiny for their potential to disrupt our gut barrier, and preservatives, used to extend shelf life but potentially harmful to beneficial gut bacteria.

Whole proteins for gut health

On the other hand, whole proteins, found in minimally processed or unprocessed foods, are typically more beneficial for gut health. Whole protein sources include lean meats, fish, poultry, legumes, nuts, seeds, and tofu. These foods are rich in essential nutrients, including fiber, vitamins, minerals, and antioxidants, which support digestive health and overall well-being. Consuming whole proteins, including animal protein from pasture-raised chicken, grass-fed beef, wild-caught fish, and other organic sources, as part of a balanced diet is nutrient-dense. It promotes a diverse gut microbiota and helps reduce the risk of inflammation and chronic disease.

Verdict

Medlin points out that while both animal and plant proteins offer benefits, excessive consumption of animal protein and processed meats can lead to issues. These proteins can be broken down by less helpful gut bacteria, which results in the production of harmful byproducts associated with gut inflammation and even bowel cancers. Therefore, it’s crucial to be mindful of processed foods in your diet, although completely eliminating them is nearly impossible. Opting for whole protein sources like lean meats, fish, legumes, nuts, and seeds promotes a diverse gut microbiota and contributes to long-term health and vitality. Unlike processed proteins, whole proteins found in minimally processed or unprocessed foods provide essential nutrients, fiber, and antioxidants, supporting digestive health and reducing inflammation.

Best protein sources for gut health, from an expert

Determining the best protein sources for gut health hinges on factors like personal tastes, dietary needs, existing gut bacteria, and health goals. Since protein sources aren’t universal, it’s considered wise to mix things up. Here’s a rundown of protein options you can include on your varied plate, as recommended by Medlin.

Plant-based proteins for gut health

1. Beans and Lentils: These legumes are packed with protein and fiber, helping to keep your gut healthy and happy. Try adding lentils or beans to bolognaise or shepherd’s pie mixes, snack on hummus and experiment with lentil pastas.
2. Nuts and Seeds: Almonds, walnuts, and chia seeds are tasty sources of protein and healthy fats that support digestion. Incorporate them into your diet by adding them to smoothies, morning oats, or salads for an extra nutritional boost
3. Tofu and Tempeh: They contain fiber and important polyphenols that nourish our gut bacteria. Soy-based foods can be delicious when marinated with Asian flavors and used as protein in a stir-fry.
4. Quinoa: As a complete protein, quinoa provides all the amino acids your body needs while supporting gut health with its fiber content.
5. Edamame: They are not only delicious but also rich in protein, fiber, and antioxidants, making them a great choice for gut health.

Dairy-based proteins for gut health

1. Greek Yogurt: Packed with protein and gut-friendly probiotics, Greek yogurt is a delicious way to support your digestive system.
2. Kefir: Kefir is a dairy drink that is loaded with protein and probiotics, perfect for keeping your gut microbiome in balance.
3. Cottage Cheese: Low in lactose and high in protein, cottage cheese is a creamy option that’s easy on your gut.
4. Skyr: Similar to Greek yogurt, skyr is a protein-rich Icelandic dairy product that supports gut health and overall well-being.

Seafood for gut health

1. Salmon: Rich in omega-3 fatty acids and protein, salmon is a tasty way to support gut health and reduce inflammation. Salmon sushi, anyone?
2. Sardines: These small fish are big on protein and omega-3s, making them a nutritious choice for your gut.
3. Mackerel: With its high protein and omega-3 content, mackerel helps keep your gut happy and healthy. Add tinned or fresh mackerel to salads, or opt for mackerel pate with veggies as a light lunch or snack.
4. Shrimp: Low in fat and calories but high in protein, shrimp is a gut-friendly seafood option that’s easy to incorporate into your meals.

Animal-based proteins for gut health

1. Lean Meats: Chicken breast, turkey, and lean cuts of beef or pork provide protein without excess fat, supporting gut health and digestion.
2. Eggs: These versatile protein sources are rich in nutrients and support gut health by providing essential amino acids.
3. Lean Pork: Pork loin and tenderloin are lean options that provide protein and essential nutrients for a healthy gut.