Boost Your Gut Health: Discover the High-Protein Food Experts Swear By!

Protein is a vital part of our diets. It helps with muscle repair, energy levels, and overall body function. Every cell in your body relies on protein to perform its tasks.

“Protein is crucial for muscle growth, bone health, and even boosting your immune system,” says Lauren Twigge, a registered dietitian. She emphasizes that enough protein keeps your metabolism active and helps maintain a healthy weight.

One little-known benefit of protein? It digests slowly, keeping you feeling full longer and reducing those pesky cravings throughout the day.

High-Quality Protein Sources

When it comes to protein, not all sources are equal. Picking high-quality options can benefit both your body and gut health. Here are some excellent protein-rich foods to consider:

1. Lentils
These small legumes pack a punch! A mere half-cup of cooked lentils brings around 9 grams of protein and 8 grams of fiber. They’re also low-cost and can be used in various dishes. Lindsay Malone, a nutrition instructor, encourages trying different lentil varieties to benefit from their unique nutrient profiles. Soaking lentils before cooking can improve digestibility by reducing irritants.

2. Greek Yogurt
Loaded with probiotics, Greek yogurt is another gut-friendly protein source. The straining process makes it higher in protein and lower in sugar compared to regular yogurt. “Probiotics help maintain healthy gut flora and boost immunity,” Malone adds.

3. Fatty Fish
Wild fatty fish like salmon and mackerel are not just tasty; they’re rich in protein and omega-3 fatty acids, promoting heart and brain health. The American Heart Association recommends eating fatty fish at least twice a week for optimal benefits.

4. Tempeh
This fermented soy product is packed with about 20 grams of protein in a 3.5-ounce serving. It’s versatile and can be used in a variety of dishes. As a bonus, tempeh contains probiotics, which help keep your gut healthy.

5. Eggs
Often called a “perfect food,” eggs provide about 6 grams of high-quality protein each. The yolk is also packed with choline, which supports gut and brain health. Plus, eggs are delicious any time of day.

The Protein Needs

How much protein do you need? The Dietary Guidelines for Americans suggest 0.8 grams per kilogram of body weight. But factors like age and activity level can change this. It’s prudent to aim for 10 grams of protein in snacks and 20-30 grams in meals. This spread helps maintain steady energy levels throughout the day.

The Balance of Your Diet

While protein is vital, it shouldn’t come at the expense of other nutrients. Combining protein with healthy fats, carbs, and plenty of fruits and vegetables is the way to go. Aim for low-saturated fat and nutrient-rich protein sources.

Other Gut-Friendly Foods

It’s also essential to include foods that benefit gut health. Fermented foods like kimchi, sauerkraut, and kefir provide probiotics. Foods high in fiber, like whole grains, garlic, and fruits, help nourish beneficial gut bacteria.

To sum it up, there are countless tasty ways to boost your protein intake while also supporting gut health. By choosing a mix of these protein sources, you can enhance your diet and overall well-being.

For more details about the nutritional benefits of different foods, check out the Dietary Guidelines for Americans.

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