{"id":9197,"date":"2023-12-01T20:24:48","date_gmt":"2023-12-01T13:24:48","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=9197"},"modified":"2023-12-01T20:24:48","modified_gmt":"2023-12-01T13:24:48","slug":"the-connection-between-protein-and-gut-health","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=9197","title":{"rendered":"The Connection Between Protein and Gut Health"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">E<\/span>ven casual partakers in the realm of wellness likely know that probiotics, prebiotics, and <a href=\"https:\/\/www.wellandgood.com\/benefits-of-fermented-foods\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/benefits-of-fermented-foods\/\">fermented foods<\/a> are power players in the gut health game.<\/div>\n<p>However, did you know that good old protein is also involved in how solid your microbiome and <a href=\"https:\/\/www.wellandgood.com\/how-to-improve-gut-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-improve-gut-health\/\">digestive health<\/a> are? If not, you\u2019ll want to keep reading. With help from Lucy Kerrison, RD, a UK\u2013based dietitian and gut health specialist at <a href=\"https:\/\/www.theguthealthdoctor.com\/clinic\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.theguthealthdoctor.com\/clinic\">The Gut Health Clinic<\/a>, we\u2019ll unpack the ins and outs of the interplay between the macro and your gut. Plus: pro tips to ensure your protein intake (as well as your greater diet) permits your friendly gut bacteria to thrive.<\/p>\n<h2>How are protein and gut health connected?<\/h2>\n<p>\u201cThe gut is a muscle and requires a certain level of protein to maintain correct functionality,\u201d Kerrison begins. Per a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29756574\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29756574\/\">2019 review<\/a> in the journal <em>Current Protein &amp; Peptide Science<\/em>, gut microbes are involved in the digestion, absorption, metabolism, and transformation process of dietary protein in the GI tract. Protein\u2019s components influence gut microbiota and microbial metabolites, which take part in diverse physiological functions involved in health.<\/p>\n<blockquote>\n<p>\u201cThe gut is a muscle and requires a certain level of protein to maintain correct functionality.&#8221;<br \/>\u2014Lucy Kerrison, RD, gut health specialist at The Gut Health Clinic<\/p>\n<\/blockquote>\n<h2>Are all protein sources good for your gut and digestion?<\/h2>\n<p>According to the review cited above, the primary factors that contribute to the composition, structure, and function of gut microbes include the protein\u2019s source, concentration, and amino acid profile. Kerrison adds that specific types may be better than others, though it can vary based on the individual at hand and their goals. \u201cFor example, we know the amino acid <a href=\"https:\/\/www.wellandgood.com\/glutamine\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/glutamine\/\">L-glutamine<\/a> is utilized by our gut cells and is important for cell regeneration, as well as maintaining tight junctions and barrier function,\u201d she shares. Upping your intake of L-glutamine, she continues, can potentially improve conditions such as post-infectious IBS.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/protein-gut-health\/\" current-title=\"The Type of Protein You Eat\u2014And How Much\u2014Majorly Impacts Your Gut Health. Here\u2019s How\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/11\/Stocksy_txpc1bdfc08RFq300_Small_1134072-425x285_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-06-01\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/protein-gut-health\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/protein-gut-health\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/protein-gut-health\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>Some high-protein sources are also <a href=\"https:\/\/www.wellandgood.com\/prebiotic-foods\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/prebiotic-foods\/\">good sources of prebiotics<\/a>, aka the food for probiotics, nabbing them some extra credit for gut-friendliness and diversifying capabilities. \u201cExamples would be oily fish such as sardines, salmon, and mackerel,\u201d Kerrison shares. Plant-based eaters aren\u2019t left out, either, as chickpeas, butter beans, and lentils also fall under this bucket.<\/p>\n<p>Next, Kerrison notes that protein is typically easy to digest\u2014but additives in protein sources can complicate things. \u201cFor example, many protein powders have artificial sweeteners which are difficult to digest and can increase gut symptoms in a sensitive individual,\u201d she explains. \u201cAnother example is the galacto-oligosaccharides, which are difficult to digest in certain vegan proteins such as pulses, legumes, cashews, and pistachios. Meat can also take a little longer to digest for some people,\u201d especially when <a href=\"https:\/\/health.clevelandclinic.org\/can-you-eat-too-much-protein\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/health.clevelandclinic.org\/can-you-eat-too-much-protein\/\">consumed in excess<\/a>. (FWIW, some dietitians advise capping protein intake at about <a href=\"https:\/\/www.wellandgood.com\/how-much-protein-per-meal\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-much-protein-per-meal\/\">30 grams per meal<\/a> to offset adverse symptoms like digestive and kidney distress. Excessively high protein intake may also <a href=\"https:\/\/www.sydney.edu.au\/news-opinion\/news\/2022\/08\/03\/uncovering-the-links-between-diet--gut-health-and-immunity.html\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.sydney.edu.au\/news-opinion\/news\/2022\/08\/03\/uncovering-the-links-between-diet--gut-health-and-immunity.html\">activate the immune response<\/a>\u2014which has the potential to heighten the risk of colitis, IBD, and Crohn\u2019s\u2014but more research in human participants is necessary to investigate this link further.)<\/p>\n<blockquote>\n<p>\u201cExamples would be oily fish such as sardines, salmon, and mackerel,\u201d Kerrison shares. Plant-based eaters aren\u2019t left out, either, as chickpeas, butter beans, and lentils also fall under this bucket.<\/p>\n<\/blockquote>\n<h2>The takeaway on protein and gut health<\/h2>\n<p>While you may not have realized that protein intake is closely linked to the state of digestion and greater gut health, it\u2019s one part of a larger puzzle for a thriving microbiome (and ensuing wellness wins). It\u2019s pretty easy to meet protein requirements per meal and per day.<\/p>\n<p>Tip: follow <a href=\"https:\/\/www.wellandgood.com\/protein-cheat-sheet\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/protein-cheat-sheet\/\">this cheat sheet to get 30 grams<\/a> of the macro at each of your main meals. Fortunately, most people in Kerrison&#8217;s native UK, as well as the U.S., aren\u2019t lacking in this department. But just in case, a good rule of thumb is to enjoy a high-protein source\u2014such as poultry, fish, tofu, tempeh, beans, or pulses\u2014at each meal.<\/p>\n<p>She also suggests getting at least 30 grams of fiber per day to bolster your gut even further. (Note: If your fiber intake is minimal, gradually build up intake and <a href=\"https:\/\/www.wellandgood.com\/fiber-water\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/fiber-water\/\">drink plenty of H2O<\/a> to avoid digestive discomfort.) Finally, Kerrison advocates aiming for <a href=\"https:\/\/www.wellandgood.com\/eat-more-plants-gut-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/eat-more-plants-gut-health\/\">30+ plant-based products per week<\/a>, as it\u2019s the magic number linked to gut diversity and microbiome improvements. \u201cThis includes whole grains, nuts\/seeds, beans\/pulses, fruits, and veggies,\u201d she shares.<\/p>\n<p>If you\u2019ve covered all of these bases and still haven\u2019t made progress on your gut health woes, it\u2019s time to enlist help. \u201cAnyone who is experiencing difficulty with digestion or gut symptoms should see a <a href=\"https:\/\/www.instagram.com\/theguthealthclinic\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.instagram.com\/theguthealthclinic\">specialist gut-health dietitian<\/a> or doctor to ensure there is no underlying medical condition,\u201d Kerrison concludes.<\/p>\n<div class=\"block-thin post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Zhao, Jianfei et al. \u201cDietary Protein and Gut Microbiota Composition and Function.\u201d\u00a0<i>Current protein &amp; peptide science<\/i>\u00a0vol. 20,2 (2019): 145-154. doi:10.2174\/1389203719666180514145437            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<\/p><\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Even casual partakers in the realm of wellness likely know that probiotics, prebiotics, and fermented foods are power players in the gut health game. However, did you know that good old protein is also involved in how solid your microbiome and digestive health are? If not, you\u2019ll want to keep reading. With help from Lucy &hellip;<\/p>\n","protected":false},"author":3,"featured_media":9198,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-9197","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"Even casual partakers in the realm of wellness likely know that probiotics, prebiotics, and fermented foods are power players in the gut health game. However, did you know that good old protein is also involved in how solid your microbiome and digestive health are? If not, you\u2019ll want to keep reading. 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However, did you know that good old protein is also involved in how solid your microbiome and digestive health are? If not, you\u2019ll want to keep reading. 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However, did you know that good old protein is also involved in how solid your microbiome and digestive health are? If not, you\u2019ll want to keep reading. With help from Lucy","og:url":"https:\/\/loudhdtv.com\/?p=9197","article:published_time":"2023-12-01T13:24:48+00:00","article:modified_time":"2023-12-01T13:24:48+00:00","twitter:card":"summary_large_image","twitter:title":"The Connection Between Protein and Gut Health - LOUDHDTV","twitter:description":"Even casual partakers in the realm of wellness likely know that probiotics, prebiotics, and fermented foods are power players in the gut health game. However, did you know that good old protein is also involved in how solid your microbiome and digestive health are? If not, you\u2019ll want to keep reading. With help from Lucy"},"aioseo_meta_data":{"post_id":"9197","title":null,"description":null,"keywords":null,"keyphrases":null,"primary_term":null,"canonical_url":null,"og_title":null,"og_description":null,"og_object_type":"default","og_image_type":"default","og_image_url":null,"og_image_width":null,"og_image_height":null,"og_image_custom_url":null,"og_image_custom_fields":null,"og_video":null,"og_custom_url":null,"og_article_section":null,"og_article_tags":null,"twitter_use_og":false,"twitter_card":"default","twitter_image_type":"default","twitter_image_url":null,"twitter_image_custom_url":null,"twitter_image_custom_fields":null,"twitter_title":null,"twitter_description":null,"schema":{"blockGraphs":[],"customGraphs":[],"default":{"data":{"Article":[],"Course":[],"Dataset":[],"FAQPage":[],"Movie":[],"Person":[],"Product":[],"ProductReview":[],"Car":[],"Recipe":[],"Service":[],"SoftwareApplication":[],"WebPage":[]},"graphName":"","isEnabled":true},"graphs":[]},"schema_type":"default","schema_type_options":null,"pillar_content":false,"robots_default":true,"robots_noindex":false,"robots_noarchive":false,"robots_nosnippet":false,"robots_nofollow":false,"robots_noimageindex":false,"robots_noodp":false,"robots_notranslate":false,"robots_max_snippet":null,"robots_max_videopreview":null,"robots_max_imagepreview":"large","priority":null,"frequency":null,"local_seo":null,"breadcrumb_settings":null,"limit_modified_date":false,"ai":null,"created":"2023-12-01 13:31:18","updated":"2025-06-04 18:20:56","seo_analyzer_scan_date":null},"aioseo_breadcrumb":"<div class=\"aioseo-breadcrumbs\"><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/loudhdtv.com\" title=\"Home\">Home<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/loudhdtv.com\/?cat=4\" title=\"Health\">Health<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\tThe Connection Between Protein and Gut Health\n\t\t<\/span><\/div>","aioseo_breadcrumb_json":[{"label":"Home","link":"https:\/\/loudhdtv.com"},{"label":"Health","link":"https:\/\/loudhdtv.com\/?cat=4"},{"label":"The Connection Between Protein and Gut Health","link":"https:\/\/loudhdtv.com\/?p=9197"}],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9197","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9197"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9197\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/9198"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9197"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9197"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9197"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}