5 Best High-Protein Foods for Gut Health, According to Dietitians

Build muscle and balance your gut microbiome with these expert approved healthy protein picks.

5 Best High-Protein Foods for Gut Health, According to Dietitians

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 or 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.