In This ArticleView AllIn This ArticleProtein and Gut HealthTypeOther ConsiderationsBest High-Protein FoodsTips
In This ArticleView All
View All
In This Article
Protein and Gut Health
Type
Other Considerations
Best High-Protein Foods
Tips
Close
Photo:Photographer Victor Protasio, Food Stylist Jennifer Wendorf, Prop Stylist Julia Bayless
Photographer Victor Protasio, Food Stylist Jennifer Wendorf, Prop Stylist Julia Bayless
When it comes to gastrointestinal 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.
5 Things You Should Do Every Day for Your Gut Health, According to a Gastroenterologist
Why Does Protein Matter in Gut Health?
The Type of Protein
Although animal proteins are complete, some plant-based and vegetarian proteins, liketofuandquinoa, 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 to meet your needs. Animal proteins are easy to digest for most people, though many plant-based proteins provide other benefits such as fiber and healthy fats. Eating a wide variety of protein options is recommended to provide an array of nutrients.
How Much Protein Do You Need to Eat Every Day?
The Best High-Protein Foods for Gut Health
1. Yogurt
2. Fermented Cheese
Whether you love Cheddar, Swiss or Parmesan, these cheeses are rich in protein, and aged cheeses in particular contain probiotics.Shred these cheeses and add them to salads—like thisApple & Cheddar Side Salad with Mustard Vinaigrette—or a wrap, or add pieces of cheese to aTurkey Apple Cheddar Sandwich.
3. Fish
4. Poultry
5. Beans
Beans are a good source offiber, an important nutrient that helps promote regular digestion and increase healthy bacteria in the GI tract. One cup of canned black beans provides about 17 grams of this important nutrient and 15 grams of protein.Only 7% of adults in the United States meet their daily fiber goal, so including more beans in your routine can help you hit your goals.Beans are an excellent source ofprebiotics, a nutrient that helps gut bacteria flourish, and research shows that eating more beans improves the growth of good bacteria in the GI tract.Check out all of ourhealthy bean recipesfor inspiration.
Other Things to Keep in Mind When Choosing Protein
The Bottom Line
What you eat—including protein choices—may influence the health and balance of your gut microbiome. Eating a wide variety of protein sources, particularly gut-healthy options like yogurt, fish, poultry, beans and fermented cheese, can help diversify and maintain the concentration of beneficial bacteria in the gut.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Pham VT, Dold S, Rehman A, Bird JK, Steinert RE.Vitamins, the gut microbiome and gastrointestinal health in humans.Nutrition Research. 2021;95:35-53. doi:10.1016/j.nutres.2021.09.001Wu S, Bhat ZF, Gounder RS, et al.Effect of Dietary Protein and Processing on Gut Microbiota-A Systematic Review.Nutrients. 2022;14(3):453. doi:10.3390/nu14030453Gao J, Guo X, Wei W, et al.The association of fried meat consumption with the gut microbiota and fecal metabolites and its impact on glucose homoeostasis, intestinal endotoxin levels, and systemic inflammation: a Randomized Controlled-Feeding trial.Diabetes Care. 2021;44(9):1970-1979. doi:10.2337/dc21-0099Cronin P, Joyce SA, O’Toole PW, O’Connor EM.Dietary Fibre Modulates the Gut Microbiota.Nutrients.2021;13(5):1655. doi:10.3390/nu13051655Harvard Health Publishing.Is cheese a healthy source of probiotics?Mărginean CO, Meliț LE, Borka Balas R, Văsieșiu AM, Fleșeriu T.The Crosstalk between Vitamin D and Pediatric Digestive Disorders.Diagnostics (Basel). 2022;12(10):2328. doi:10.3390/diagnostics12102328Taleb S.Tryptophan dietary impacts gut barrier and metabolic diseases.Front Immun. 2019;10. doi:10.3389/fimmu.2019.02113United 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.Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R.Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health.Nutrients. 2022;14(9):1726. Published 2022 Apr 21. doi:10.3390/nu14091726
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Pham VT, Dold S, Rehman A, Bird JK, Steinert RE.Vitamins, the gut microbiome and gastrointestinal health in humans.Nutrition Research. 2021;95:35-53. doi:10.1016/j.nutres.2021.09.001Wu S, Bhat ZF, Gounder RS, et al.Effect of Dietary Protein and Processing on Gut Microbiota-A Systematic Review.Nutrients. 2022;14(3):453. doi:10.3390/nu14030453Gao J, Guo X, Wei W, et al.The association of fried meat consumption with the gut microbiota and fecal metabolites and its impact on glucose homoeostasis, intestinal endotoxin levels, and systemic inflammation: a Randomized Controlled-Feeding trial.Diabetes Care. 2021;44(9):1970-1979. doi:10.2337/dc21-0099Cronin P, Joyce SA, O’Toole PW, O’Connor EM.Dietary Fibre Modulates the Gut Microbiota.Nutrients.2021;13(5):1655. doi:10.3390/nu13051655Harvard Health Publishing.Is cheese a healthy source of probiotics?Mărginean CO, Meliț LE, Borka Balas R, Văsieșiu AM, Fleșeriu T.The Crosstalk between Vitamin D and Pediatric Digestive Disorders.Diagnostics (Basel). 2022;12(10):2328. doi:10.3390/diagnostics12102328Taleb S.Tryptophan dietary impacts gut barrier and metabolic diseases.Front Immun. 2019;10. doi:10.3389/fimmu.2019.02113United 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.Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R.Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health.Nutrients. 2022;14(9):1726. Published 2022 Apr 21. doi:10.3390/nu14091726
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Pham VT, Dold S, Rehman A, Bird JK, Steinert RE.Vitamins, the gut microbiome and gastrointestinal health in humans.Nutrition Research. 2021;95:35-53. doi:10.1016/j.nutres.2021.09.001Wu S, Bhat ZF, Gounder RS, et al.Effect of Dietary Protein and Processing on Gut Microbiota-A Systematic Review.Nutrients. 2022;14(3):453. doi:10.3390/nu14030453Gao J, Guo X, Wei W, et al.The association of fried meat consumption with the gut microbiota and fecal metabolites and its impact on glucose homoeostasis, intestinal endotoxin levels, and systemic inflammation: a Randomized Controlled-Feeding trial.Diabetes Care. 2021;44(9):1970-1979. doi:10.2337/dc21-0099Cronin P, Joyce SA, O’Toole PW, O’Connor EM.Dietary Fibre Modulates the Gut Microbiota.Nutrients.2021;13(5):1655. doi:10.3390/nu13051655Harvard Health Publishing.Is cheese a healthy source of probiotics?Mărginean CO, Meliț LE, Borka Balas R, Văsieșiu AM, Fleșeriu T.The Crosstalk between Vitamin D and Pediatric Digestive Disorders.Diagnostics (Basel). 2022;12(10):2328. doi:10.3390/diagnostics12102328Taleb S.Tryptophan dietary impacts gut barrier and metabolic diseases.Front Immun. 2019;10. doi:10.3389/fimmu.2019.02113United 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.Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R.Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health.Nutrients. 2022;14(9):1726. Published 2022 Apr 21. doi:10.3390/nu14091726
Pham VT, Dold S, Rehman A, Bird JK, Steinert RE.Vitamins, the gut microbiome and gastrointestinal health in humans.Nutrition Research. 2021;95:35-53. doi:10.1016/j.nutres.2021.09.001
Wu S, Bhat ZF, Gounder RS, et al.Effect of Dietary Protein and Processing on Gut Microbiota-A Systematic Review.Nutrients. 2022;14(3):453. doi:10.3390/nu14030453
Gao J, Guo X, Wei W, et al.The association of fried meat consumption with the gut microbiota and fecal metabolites and its impact on glucose homoeostasis, intestinal endotoxin levels, and systemic inflammation: a Randomized Controlled-Feeding trial.Diabetes Care. 2021;44(9):1970-1979. doi:10.2337/dc21-0099
Cronin P, Joyce SA, O’Toole PW, O’Connor EM.Dietary Fibre Modulates the Gut Microbiota.Nutrients.2021;13(5):1655. doi:10.3390/nu13051655
Harvard Health Publishing.Is cheese a healthy source of probiotics?
Mărginean CO, Meliț LE, Borka Balas R, Văsieșiu AM, Fleșeriu T.The Crosstalk between Vitamin D and Pediatric Digestive Disorders.Diagnostics (Basel). 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.
Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R.Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health.Nutrients. 2022;14(9):1726. Published 2022 Apr 21. doi:10.3390/nu14091726
