“Is only fiber important?”…High-protein food that restores intestinal health

When thinking about gut health, most people think of fiber, but protein is also inseparable. Protein is an essential element for cell growth, development, and recovery, and plays an important role in all parts of the body, including the intestines. Proteins and intestines also play organic roles with each other. In particular, beneficial and harmful microorganisms coexist in the intestines, and these microorganisms break down the food we eat and produce molecules that affect intestinal health.

Protein needs vary depending on age, gender, body composition, and activity level. It is usually recommended to consume at least 0.8g of protein per kg of body weight. Snacks can help supplement your daily protein intake. In relation to this, we introduce high-protein snacks that are good for intestinal health based on data from the American health website Health.

Greek yogurt= One cup of low-fat plain Greek yogurt contains about 20 grams of protein. It is a good idea to choose yogurt that contains ‘Live & Active Culture’. These are probiotics, or microorganisms that are beneficial to gut health. Probiotics promote the growth of beneficial bacteria in the intestines and strengthen defense mechanisms against harmful microorganisms.

Edamame = Edamame is a soybean that is rich in fiber and full of vegetable protein. Half a cup of boiled edamame contains about 4 grams of fiber and 9 grams of protein. Boiling fresh or frozen edamame and seasoning it with salt and olive oil makes a great snack.

Oatmeal = Oatmeal contains fiber and is good to eat with protein-rich milk or yogurt. Fiber plays an important role in promoting beneficial gut bacteria. Oatmeal made with half a cup of oatmeal and one 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 intestinal health. Additionally, saturated fat increases 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 the diversity of gut microorganisms. If you make grilled fish using 150g of fish fillet, you can consume about 24g of protein.

Hummus eaten with vegetables = Hummus is a food made from chickpeas and is rich in vegetable protein and fiber. A half cup of hummus contains about 10 grams of protein and 7 grams of fiber. Vegetables that can be dipped in hummus include paprika and carrots, which are rich in fiber and antioxidants.