From maintaining muscle repair to providing constant energy, protein plays a key role in helping your body function at best. This macronutrient of the power plant is a truly multi -tighted for your health at any age. In fact, every cell and tissue in your body needs a protein to do its job.
“Protein is essential for muscle growth, bone health, tissue development, immunity, enzyme function and more,” says Lauren TwigdMCN, RDN, LD, owner of Lauren Twigge Nutrition. “Adequate protein intake is also vital for maintaining your metabolism and maintaining a healthy weight.”
Another bonus? Proteins absorb more slowly than carbohydrates that helps you Feel more full, longerS In other words, you will feel truly nourished throughout the day and you will not be able to fight constantly, explains Twigge.
Of course, not all proteins are created equal. The choice of high quality, bowel -comfortable sources is profitable for your protein purposes and Digestive system. Next time you hit the food store, Be careful about those foods that are high in protein and are beneficial for your gut healthS
High -protein suitable for gut foods
Lens
Don’t let their small size mislead you: These legumes are Food power plants! Rich plant -based proteins and prebiotic fiber, the lens helps to nourish good bacteria in your intestine. Simply half a glass of boiled lentils Packages about 9 grams of protein and 8 grams of fiber (not to mention other basic vitamins and minerals such as iron and potassium).
The lens is also comfortable for the budget and incredibly versatile. “I encourage people to try different types of lentils. They all offer few different phytonutrients that are plant compounds that help with everything from maintaining good cellular health to reducing inflammation,” explains Lindsay MaloneMS, RDN, LD, nutrition instructor at Case Western Reserve University.
Do you want to increase the absorption? Malone recommends first soaking the lens and then using a pressure cooker. This helps to reduce lectins, which are substances that can cause bowel irritation to some people.
Greek yogurt
Thanks to its mix of probiotics, calcium and protein, Greek yogurt wins first place in our list of gut -friendly proteins. Its voltage process concentrates the protein, which makes it higher in the protein (and a lower sugar) than ordinary yogurt.
“Probiotics are friendly bacteria that help to balance the flora of the intestine, maintain digestion and strengthen your immunity against infections,” says Malone. “Of course, we have some good bowel bacteria living in our bodies as part of our gut microbiome. Eating foods rich in probiotics, such as Greek yogurt, helps to add and strengthen this existing colony.”
Do you want to be a probiotic professional? Choose yogurt with “live and active crops” on the label. For even more intestines, you can also complement it with your own fruits, nuts and seeds. With so many ways to enjoy the Greek yogurt (sweet, spicy, the sky is the limit!), It’s easy to get involved in your regular rotation without being bored.
If you are not a fan of the taste of Greek yogurt, Malone recommends trying cottage cheese. This is another protein option with a good-softened aroma.
Wildfish
According to diets, fish should be on any bowel -supporting plate, according to nutritionists. They are a great source of slender proteins and omega-3 fatty acidsthat maintain heart and brain health and help reduce inflammation.
“Omega-3s have anti-inflammatory properties that can calm and soothe your gut. And since fish is a soft protein, it is much easier to digest than tighter sources of protein like steak,” says Malone. “Salmon, sardines and mackerel are excellent options.”
The American Cardiac Association It is recommended that you eat at least two servings of greasy fish a week. If you are not a lover of fish, Malone suggests adding hemp seeds to your diet for boosting omega-3.
Tempered
Made of fermented soy, Tempeh is food packed with protein and fibers that does not receive almost enough love. 3.5-ounce serving the temperature contains about 20 grams of proteinS
Think about it as a firm, heartfelt cousin with even more benefits to nutrition thanks to the fermentation process. This versatile alternative to plant-based meat, which contains both probiotics and prebiotics, is great in everything-from sandwiches and stirred to salads and cereals. And here is a bonus for vegetarians: it contains vitamin B12, a nutrient that is usually found in animal products.
Eggs
Eggs continue to win their reputation as “perfect food”. One large egg supplies about six grams of highly digestible protein (most of all of the proteins)But the benefits do not stop there. Yellow is rich in choline – a major nutrient that supports both gut health and Cerebral knowledge – as well as selenium, lutein and zeaxanthin.
Eggs also contain All nine major amino acidsincluding glutaminewhich plays a key role in maintaining and repairing the intestinal mucosa. This can help prevent “permeable gut” or increased intestinal permeability. One of the best things about eggs? They are delicious at any time of the day – breakfast, lunch or dinner!
Milk
Only one glass of milk provides a solid 8 grams of proteinEarn it on our list. You already know that milk is a great source of calcium, but it is also considered a complete protein, which means that it contains all nine basic amino acids that your body cannot produce on its own.
“Milk is also a great dietary source of vitamin D, which has been shown to play a critical role in maintaining bowel health by reducing inflammation and maintaining a gut microbiome,” says Twigge.
More good news about your bowel: a Recent study They found that people who consume more dairy products – especially milk – have a more diversity in their bacteria in the intestine, which plays a decisive role in the overall well -being.
Frequently asked questions
How much protein do we need?
Dietary guidelines for Americans recommend 0.8 grams of protein per kilogram of body weight, But this is not necessarily the direction “one size corresponds to everyone”. Protein needs of each vary depending on factors such as your age, activity level and goals.
“There are many resources that can help you calculate your own protein needs (like this Online calculator), but I like to start by recommend a goal of at least 10 grams of protein per breakfast and 20 to 30 grams of protein per eating to help you achieve your goals for protein throughout the day, “says Twigge.
Malone’s motto is “Attach your dishes with protein” – just a reminder of protein inclusion in every meal without overcoming your daily amount. It recommends spreading protein evenly throughout the day instead of stuffing it into a large meal.
How many protein is too much?
Although getting enough protein is important, it should not come with the price of a balanced diet. “Instead of focusing only on proteins, you will increase your intake as part of a well -rounded diet that is also rich in healthy fats, fiber, vitamins and minerals,” says Twigge. “This supports the overall health of your body and takes advantage of the involvement of more proteins even more influential.”
Also, remember that some protein sources are better than others. For example, most nutrition experts say it is best to prioritize sources of protein, which are low in both saturated fat and processed carbohydrates, but rich in many nutrients.
More comfortable for intestines foods
Not all foods are high in protein, but many still offer important health benefits. Fermented foods and drinks such as some yogurt products, kimchi, kombucha and sauerkraut can provide probiotics This helps to maintain a balanced bowel microbiome (depending on how they are processed, so look for “contains live crops” on the label to reap the benefits). Prebiotics, on the other hand, help to feed these good bacteria. Fiber-rich foods such as beans, whole grains, garlic, onions, asparagus and seaweed-of course, fruits and vegetables-excellent additions to a bowel -comfortable diet.
Bottom line
There is no shortage of delicious ways to put your protein – and this list is just a starting point. By choosing options that also offer advantages such as probiotic bacteria, prebiotic fibers and anti -inflammatory compounds, you can really nourish your body from the inside out.
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