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Increase your protein intake and improve gut health at the same time with 3 simple foods
Protein is one of the most important nutrients, essential for life as it’s the building block of every human cell – but what if there was a way to get it while improving your gut health at the same time? Well, there is!
It’s a common misconception that you have to fill your body with eggs and meat to hit your protein goal. A doctor has shared three foods to add to your diet that will not only increase your protein intake, but keep your gut happy too.
Add 3 protein and gut health foods into your diet
Dr Karan Rajan, an NHS surgeon who shares his health expertise on TikTok, advises everyone to start eating these foods:
1. Nutritional yeast
You’ve probably never heard of it before, but nutritional yeast is a deactivated yeast that’s full of protein and brilliant for your gut.
Usually sold in yellow flakes, granules, or powder, it has a whopping 8 grams of protein in just two tablespoons.
It also contains Beta-glucans, a type of prebiotic fiber that increases the good bacteria in your gut and B Vitamins, which support the growth of cells in the gut lining.
The yeast has a cheesy taste, which is nice when sprinkled on soup, salad, pasta or anything else you fancy.
2. Greek yogurt
Another food that will make your gut healthy and give you protein is Greek yogurt, a breakfast favorite that’s great with fruit and granola.
It has twice the amount of protein as regular yogurt because it’s strained to remove extra liquid and whey, which concentrates the protein. One cup can contain 15 to 20 grams!
As it’s a fermented product, Greek yogurt contains probiotics too, helping to flood your digestive system with beneficial bacteria.
You can use Geek yogurt in savory dishes as well, perfect for making healthy dips and sauces that will accompany meat and vegetables.
3. Edamame beans
Finally, you need to start adding edamame beans into your diet, which are packed with up to 18 grams of protein per cup when cooked.
The East Asian�favorite is also very high in fiber. In fact, one cup contains 8 grams which is a quarter of your daily recommended intake!
They are also packed with prebiotic fibers and resistant starches which promote a healthy gut environment, and antioxidants to reduce inflammation.
The green beans can be eaten on their own warm or cold. Simply squeeze them out of the pods into your mouth and discard the shells.
Dr Karan Rajan is a UK-based NHS surgeon. He shares his health expertise with more than 5.3 million followers on TikTok and is also a Clinical Lecturer at Imperial College London and the University of Sunderland.
