According to nutritionists

The main points

Yogurt, cheese, fish, poultry and beans are good for your intestinal health.
Protein foods containing probiotics or probiotics, omega-3 and fiber can improve microbiome.
Protein foods with other macronutrients are the best for a common healthy eating model.

When it comes to gastrointestinal health, eating foods packed with probiotics is often focused. However, all other foods you eat, including proteins, can also affect your intestinal microbiome bacteria. Some are more useful than others. Learn about the best collections of our registered nutritionists for digestion for friendly proteins, and read on to find out how diet proteins affect your intestinal health.

1. Yogurt

Yogurt is a concentrated source of protein containing useful living cultures (also known as probiotics) such as Lactobacillus acidophilus; Regular consumption of dairy products such as yogurt Lactobacillus Bacteria. Enjoy the yogurt independently, add it to cocktails, fruit parafy, or make frozen yogurt cake and frozen yogurt popsicles.

2. Fermented cheese

Whether you like cheddar, Switzerland or Parmesan, these cheeses are a good source of protein, especially cheese can contain probiotics. Crush these cheeses and add them to salads, such as this Apple & Cheddar lateral salad with mustard vinigrette – or wrap or add cheese pieces to a turkey apple chedder sandwich.

3. Fish

Pisces, especially fatty fish such as salmon, tuna, mackerel and sardines, are rich in omega-3 fatty acids. These healthy fats have anti -inflammatory properties and can be useful for your microbiome because of the reduction of gastrointestinal inflammation. In certain species of fish such as salmon, it also contains vitamin D, essential nutrients, which can affect the type of bacteria in the intestine, as well as protect the intestinal mucosa from inflammation and injury. Kristen White, RDN, CLT, owner of Diettian sensitivity to food, says that fish is also usually easier to digest than red meat, which can be useful if you are experiencing digestive problems. View our healthy fish recipes for easy preparation of meal ideas.

4. Poultry

Chicken and turkey are great sources of lean protein. They contain amino acids such as glutamine and tryptophan, of course that support a healthy microbiome. For example, triptophan is metabolised by intestinal bacteria that can help to make intestinal mucosa strong and durable and reduce inflammation, say, a doctorate in Binghamton University in New York State Binghamton University, Lina Begdacch. In addition, poultry farming 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 to promote regular digestion and increase healthy bacteria in the tract. One cup of canned black beans contains about 17 grams of this important nutrient and 15 grams of protein. Beans are a great source of prebiotics, a nutrient that helps to flourish intestinal bacteria, and studies show that eating more beans improves the growth of good bacteria in the tract. View all our healthy bean recipes to get inspiration.

Protein and intestinal health

Studies reveal that a diet protein can affect microbiome makeup in the gastrointestinal tract, as well as how it works. The theory is that not all diet proteins are digested, and unreasonable proteins arrive in the colon, some bacteria can use amino acids (protein building blocks) as an energy source, producing side products called metabolites. These metabolites can then play influence on metabolism and our immune system.

Do you go to plant or animal protein? This affects this discussion. Animal proteins are complete proteins, which means that they provide all the essential amino acids in the proportions needed for health, says White. These amino acids are very important in various body functions, including tissue restoration and immune support.

“Animal proteins are usually well tolerated and easily digested for most people. [Animal proteins] Persons with digestive problems or sensitivity can be particularly useful because they are less likely to cause gastrointestinal discomfort than some plant proteins, ”explains White.

Although animal proteins are complete, some plant and vegetarian proteins such as tofu and quinoa are also full protein. You can still get all the amino acids you need if you eat mostly vegetable proteins such as beans and nuts, but it is important to eat many different options to meet your needs. Animal protein is easy to digest for most people, although many plant proteins provide other benefits such as fiber and healthy fats. It is recommended to eat many protein options to supply various nutrients.

Considerations when choosing proteins

Change your proteins: Eat a variety of animal and vegetable proteins to a balanced diet. Together with animal proteins on this list, check these vegetable foods with more proteins than eggs.
Think about cooking methods: “How these proteins are prepared can significantly affect their effects on intestinal health,” says White. Both White and Begdache recommend cooking methods such as grilling, baking, poaching and evaporation to maintain more nutrients and maintain heart and overall health.
Follow natural proteins through supplements: Protein powder and cocktails have their own place and they can help meet your protein needs. However, choosing food when you can, is useful, including a wider range of nutrients.
While proteins can play a key role in intestinal health, Begdache advises not to consume high -level food without carbohydrate sources, such as fruits, vegetables, whole grains or legumes.
The high protein and low -fiber diet can replace the intestinal microbiome by changing the types of metabolites formed by the intestinal bacteria. “Hello microbes living in the tract feed on uninhabited complex carbohydrates such as fiber,” explains the Begdach. “A lot of protein food, [generally] Usually these complex fibers are missing; Therefore, their presence in the intestine can change the composition of the intestinal microbiota into less health-friendly, ”she says. On the contrary, a high-fiber diet, which includes complex carbohydrate food, can help protect intestinal micntoma and reduce inflammation.
Begdache also shows that protein digestion in the stomach is different from one person to another. “People with low stomach acid or pancreatic problems can effectively digest protein. So the more unmarried proteins enter the colon, the less beneficial these proteins,” she adds.

Our expert is taking

What you eat, including the choice of protein, can affect the health and balance of your intestinal microbiome. Eating many protein sources, especially intestinal healthy variants such as yogurt, fish, poultry, beans and fermented cheese can help diversify and maintain beneficial bacteria in the intestine.

Read the original article about Eatingwell