Is Fiber the Only Thing That Matters?...High-Protein Foods That Restore Gut Health

When thinking about gut health, most people think of fiber, but protein is also an essential element. Protein is essential for cell growth, development, and repair, playing a crucial role in the gut and all parts of the body. Protein and the gut also play a vital role in each other. Specifically, the gut is home to both beneficial and harmful microbes, which break down the food we consume and produce molecules that affect gut health.

Protein needs vary depending on age, gender, body composition, and activity level. Generally, it's recommended to consume at least 0.8g of protein per kilogram of body weight. Snacks can help supplement your daily protein intake. Based on information from the American health website Health, we'll introduce high-protein snacks that are good for gut health.

 

Greek yogurt

 

One cup of low-fat plain Greek yogurt contains about 20 grams of protein. Choose yogurt containing "live and active cultures." These are probiotics, microorganisms that are beneficial to gut health. Probiotics promote the growth of beneficial bacteria in the gut and strengthen the gut's defense mechanisms against harmful microorganisms.

Edamame

 

Edamame, a soybean, is rich in fiber and plant-based protein. A half-cup of cooked edamame contains about 4 grams of fiber and 9 grams of protein. Fresh or frozen edamame, boiled and seasoned with salt and olive oil, makes a great snack.

 

oatmeal

 

Oatmeal is rich in fiber and is great when paired with protein-rich milk or yogurt. Fiber plays a crucial role in promoting beneficial gut bacteria. A half-cup serving of oatmeal with a cup of milk provides 13 grams of protein and 5 grams of fiber.

 

almond

 

Almonds are rich in unsaturated fatty acids, including about 6 grams of protein per ounce (28 grams). Unsaturated fats are an alternative to saturated fats and are beneficial for gut health. Saturated fats also increase intestinal permeability, preventing harmful substances from entering the intestines.

 

grilled fish

 

Grilled fish is rich in omega-3 fatty acids, which improve gut health, reduce inflammation, and increase gut microbiome diversity. A 150g grilled fish fillet provides approximately 24g of protein.

 

Hummus with vegetables

 

Hummus, a food made from chickpeas, is rich in plant-based protein and fiber. Half a cup of hummus contains approximately 10 grams of protein and 7 grams of fiber. Vegetables that are great for dipping in hummus include bell peppers and carrots, which are rich in fiber and antioxidants.

 

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Boil the chickpeas in advance

It's easy to eat with rice

The beans are also delicious and tasty ~

 

 

If you're going to eat it as a salad, you'll need to boil it for a little longer.