The 5 Best High-Protein Foods for Gut Health

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.

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 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. 

Other Considerations

While protein may play a key role in gut health, Lina Begdache, Ph.D., RDN, dietitian and assistant professor of Health and Wellness Studies at Binghamton University, State University of New York, advises not to consume protein foods in large amounts without sources of fiber-rich carbohydrates, like fruits, vegetables, whole grains or legumes.

A high-protein, low-fiber diet may change the gut microbiome by altering the types of metabolites produced by intestinal bacteria. “The healthy microbes that live in the GI tract feed on undigested complex carbohydrates like fiber,” Begdache explains. “High protein foods, [generally] tend to lack these complex fibers; therefore, their presence in the gut may change the composition of the gut microbiota into a less health-favorable one,” she says. Conversely, a high-fiber diet that includes complex carbohydrate foods may help protect the gut microbiome and reduce inflammation.

Begdache also indicates that protein digestion in the stomach differs from one person to another. “People with low stomach acid or pancreatic problems may not digest proteins effectively. 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. Yogurt

Yogurt is a concentrated source of protein that comes with beneficial live cultures (aka probiotics), such as Lactobacillus acidophilus. When consumed regularly, dairy products like yogurt may support the bacterial balance in the GI tract by increasing Lactobacillus bacteria. Enjoy yogurt on its own, add it to smoothies, fruit parfaits or make frozen yogurt cake and frozen yogurt popsicles.

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 this Apple & Cheddar Side Salad with Mustard Vinaigrette–a wrap or add pieces of cheese to a Turkey Apple Cheddar Sandwich.

3. Fish

Fish–especially fatty fish like salmon, tuna, mackerel and sardines–are 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. Certain types of fish, such as salmon, also contain vitamin D, an essential nutrient that may influence the type of bacteria in the intestines, as well as protect intestinal lining from inflammation and injury. , White adds that fish is also generally easier to digest than red meat, which may be beneficial if you experience digestive issues. Check out our Healthy Fish Recipes for easy-to-prep meal ideas.

4. 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. For example, tryptophan is metabolized by intestinal bacteria that may help make the intestinal lining strong and durable and reduce inflammation, says Begdache., In addition, poultry contains B vitamins that play a role in the production of butyrate, which also supports a healthy intestinal barrier.

5. Beans

Beans are a good source of fiber, 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 of prebiotics, 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 our healthy bean recipes for inspiration.  

Other Things to Keep in Mind When Choosing Protein 

• Change up your proteins: Eat a variety of animal and plant-based proteins for balanced nutrition. Along with the animal proteins on this list, check out these 9 plant-based foods that have more protein than an egg.
• Think about cooking methods: “How these proteins are prepared can significantly impact their effects on gut health,” says White. Both White and Begdache recommend cooking methods, such as grilling, baking, poaching and steaming to retain more nutrients and support heart and overall health. Check out our Healthy Meat & Poultry Recipes to discover the different cooking methods for your mains.
• Go for natural proteins over supplements: Protein powders and shakes have their place, and they can help you meet your protein needs. However, there’s a benefit to choosing food when you can, including a wider array of nutrients. 

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.