Choosing protein-rich foods is not only to provide energy, but also directly affects gut health. Some light, easy-to-digest proteins will help the body absorb better, while limiting stomach discomfort.
According to nutritionist Morgan Pearson, Center for Clinical Nutrition in the United States: Protein with a simple structure, low in fat and contains probiotics can facilitate more efficient digestive function, while supporting a healthy gut microbiome.
Eggs, poultry and fish are light-belly protein sources, rich in nutrients
Eggs are considered one of the easiest sources of protein to digest, with 6.25g of protein per large fruit. The protein in eggs has a simple structure, the body can easily break down, and can also positively affect the gut microbiome.
Chicken breast and turkey breast are also safe choices thanks to their high protein content, low fat and connective tissue. In particular, the protein from digested turkey creates peptides that can fight oxidation and protect the intestinal lining.
Salmon is both rich in easily digestible soft protein and contains omega-3 fatty acids that help reduce inflammation and improve gut lining health. Compared to red meat, salmon is less likely to cause a feeling of heaviness and is recommended by many experts in a digestive-friendly diet.
Fermented plants and foods, double benefits for the intestines
Tofu, thanks to the processing process of removing most of the indigestible fiber, becomes a source of protein from plants that are easy to digest. In addition, oligosaccharides in tofu also act as prebiotics, feeding beneficial bacteria in the intestines.
cream-seed avocado like peanut butter is easier to digest than whole grains because it is roasted and ground. They provide protein, healthy fats, and plant compounds, which contribute to feeding gut bacteria that produce short-chain fatty acids.
Greek yogurt is a perfect choice for people who are sensitive to lactose. The fermentation process removes most of the milk sugar, while adding probiotics such as Lactobacillus to aid digestion. The amount of protein twice that of regular yogurt is also a big plus.
In general, these easily digestible proteins not only provide nutrition but also support a healthy gut, reduce inflammation and optimize absorption. Combining a variety of protein sources from eggs, fish, poultry to tofu, nut butter and Greek yogurt will help you build a balanced diet, good for both overall health and digestive system.
