No matter where you turn, it seems nearly every health expert and influencer is emphasizing the importance of two things:
- Eating enough protein
- Focusing on gut microbiome health
Although they may seem like separate facets of health, a growing body of research suggests protein consumption is directly linked to gut health.[1-5]
And that the type of protein you eat may provide specific benefits.
In this article, we’re breaking down the gut-protein connection, including how protein supports gut health and the best protein sources to enrich and promote microbiome health and overall well-being.
Unpacking the Gut-Protein Connection
Although most health-conscious people are familiar with gut health basics (think diet diversity, lifestyle, outdoor time, avoiding unnecessary antibiotics, prebiotics, and probiotics), the gut-protein connection is lesser known.
Yet, research has shown that amino acids from dietary proteins are essential for the structure and function of a healthy gut.
For example:
- Friendly gut bacteria produce beneficial short-chain fatty acids (SCFAs), like butyrate, through the fermentation of nutrients, like amino acids, in the digestive tract. These compounds help regulate inflammation, metabolism, and overall gut balance..[1]
- Amino acids, such as arginine, glycine, lysine, and sulfur-containing amino acids, are essential for gut barrier integrity and repair, which helps support a strong gut lining and defenses.[2]
- Adequate consumption of protein has been shown to promote gut microbiome diversity.[2-5]
- The amino acid, glycine, found in bone broth and other animal proteins, is essential for the production of collagen and gelatin, which make up much of the gut lining, and may have a protective effect on intestinal epithelial cells.[6][7]
- The amino acid, glutamine, has been shown to support and protect gut barrier function.[8]
- Collagen, the most abundant protein in humans and other mammals, is found mainly in joints and cartilage and contains various amino acids, including glycine and glutamine. It has been shown to support different aspects of gut health and is a staple ingredient in many gut-supportive supplements and functional foods.[8-10]
- Protein also has beneficial effects on metabolic function, which may provide downstream benefits for gut health, and vice versa.[11][12]
These are just a few examples of many that illustrate why protein is essential for gut health, including microbiome diversity, repair, and resilience.
Why Protein Source Matters
Although protein and amino acids are essential for gut health, studies suggest that protein source, quality, and diversity matter.
For example, research has shown that processed proteins, such as lunch meats or sausages, may have a negative impact on the gut microbiome compared to unprocessed animal proteins.[1]
Although many experts suggest that animal proteins are superior to plant proteins, research indicates that the fiber and amino acids in plant protein can have a dual benefit for gut microbes and overall health.[13][14]
Animal proteins have also been shown to be beneficial for gut health, especially for individuals who cannot tolerate plant-based proteins, such as beans and legumes.[1]
Regarding protein powders, the same principles apply; higher-quality protein powders provide better nutrition for the gut.
We’ll cover this more in the next section.
7 Clean Protein Sources To Support Gut Health
Now that we’ve established the whys behind the gut-protein connection, let’s get practical and examine the best sources of gut-friendly protein.
Here, we’ll include options for both animal- and plant-based protein sources, as well as high-quality protein powders.
1. Grassfed Whey Protein
Whey protein is a powerhouse of nutrients, including the essential amino acids critical for gut health, muscle repair, cellular function, and more.
Studies also suggest whey protein may support beneficial gut microbes, such as members of the genera Bifidobacterium and Lactobacillus, which are critical to normal microbiome function.[15]
Whey protein also contains naturally occurring prebiotics, which may provide additional digestive and gut health benefits.[16]
However, not all whey is created equal!
Whey sourced from grassfed cows may have an edge due to its potentially higher omega-3 fatty acid and CLA (conjugated linoleic acid) content, which may provide additional benefits for gut function.[17][18]
Biochem offers exclusively grass-fed whey with no artificial flavors, colors, or sweeteners in our clean Whey Protein Supplement Line.
Related: Benefits of Whey Isolate Protein
2. Collagen
As mentioned previously, collagen comprises a significant portion of the gut lining and is rich in the gut-friendly amino acids glycine and glutamine.
It’s also been shown to support healthy skin, joints, hair, nails, and muscles, making it a popular supplement.[19][20]
Our sister company, Country Life Vitamins, offers a clean, clinically studied form of grass-fed collagen, Verisol® Bioactive Collagen Peptides®,[21] plus synergistic nutrients like vitamins C, A, and biotin in powdered and capsule forms.
3. Cultured High-Protein Dairy Products
For those who tolerate dairy, cultured, high-protein dairy products offer an excellent source of protein, plus probiotics, and in some cases, prebiotics —a win-win for gut health.
Examples of high-protein cultured dairy products include:
- Greek yogurt
- Cultured cottage cheese
- Kefir
Need some inspiration? Check out this recipe for Greek Yogurt Berry Ice Pops.
4. Nuts, Seeds, and Legumes
As mentioned previously, whole plant proteins, such as nuts, seeds, and legumes, provide easily digestible plant protein along with gut-friendly fiber, and in some cases, prebiotic fiber, which feeds beneficial gut microbes.[14][15]
Additionally, certain nuts and seeds, such as walnuts, flaxseeds, chia seeds, and hemp seeds, are rich sources of omega-3 fatty acids, which offer specific gut health benefits.
Nuts and seeds highest in protein include:
- Peanuts
- Almonds
- Pistacios
- Hemp seeds
- Pumpkin seeds
- Sunflower seeds
Plant protein tip: If you find beans and legumes difficult to digest, try soaking them overnight for easier digestion. This reduces their anti-nutrients (phytates) and can help promote digestibility.
5. Plant Protein Powder
Like whole-plant proteins, high-quality plant protein powders contain protein and fiber to support gut health.[14][15]
However, high-quality plant protein powders have a slight nutritional edge, as they also provide a complete amino acid profile.
Plant protein powders can be a healthy addition to a balanced whole foods diet, especially for vegetarians, vegans, or those who cannot tolerate whey or other types of protein powders.
Biochem offers organic, sustainably-sourced Plant Protein with a complete amino acid profile from pea, hemp seed, and cranberry seeds protein that’s 100% plant-derived, 100% vegan, and free from artificial flavors, colors, and sweeteners.
Just one serving (scoop) adds 20 grams of easily digestible plant protein to your favorite smoothies, shakes, and recipes.
6. Pastured Meats & Poultry
Research suggests that unprocessed meats, such as beef, chicken, and turkey, may help support the gut microbiome.[1]
Meats are also easier to digest for some people, versus beans and legumes, and are a complete source of protein (contain all essential amino acids).
Although consuming unprocessed meat is the most critical factor, research also suggests that pastured meats from grassfed animals contain more gut-friendly omega-3s and essential fatty acids than conventional meats.[21]
Related reading: How Much Is Too Much Protein Per Day? The Science Behind The Limits
7. Wild-Caught Fish And Seafood
Wild-caught fish and seafood are considered some of the healthiest forms of protein, especially fatty fish like salmon, mackerel, herring, and sardines, which are rich in gut-friendly omega-3 fatty acids.
Generally, wild-caught fish contain more healthy fats than farmed fish, due to their natural diet.
Like meats, fish are also a source of complete protein (all essential amino acids) and are easy to digest.
Note: Due to concerns about mercury in certain fish varieties, pregnant women and people should follow the guidelines set forth by the FDA and other health and environmental agencies, and consult their healthcare practitioner about the optimal selection and consumption of fish and seafood during pregnancy.
Try Biochem Protein Powders To Support Your Gut Health, Protein Targets, & Fitness Goals
If you’re looking for a clean protein powder to support gut health, fitness, and help you meet your protein targets, check out Biochem’s Grass-fed Whey and Organic Vegan Protein Powders.
Our Whey Protein Isolate is 100% grass-fed and certified vegetarian, and our Plant Proteins are sustainably sourced, made with organic ingredients, have a complete amino acid profile, and are genetically verified vegan.
Looking for collagen?
Check out our sister company, Country Life Vitamins’ Collagen powder or capsules with grass-fed, clinically studied Verisol® Bioactive Collagen Peptides®.[21]
References mentioned in this article:
- “Effect of Dietary Protein and Processing on Gut Microbiota—A Systematic Review”. Nutrients
- “Amino acids and gut function”. Amino Acids
- Dietary protein and the intestinal microbiota: An understudied relationship,
- iScience, Volume 25, Issue 11.
- “High-Protein Diet May Impact Gut Microbes and Body Composition”. American Society for Microbiology.
- “Synthetic glycans control gut microbiome structure and mitigate colitis in mice”. Nature Communications
- “Glycine transporter GLYT1 is essential for glycine-mediated protection of human intestinal epithelial cells against oxidative damage”. The Journal of Physiology.
- “A systematic review and meta-analysis of clinical trials on the effects of glutamine supplementation on gut permeability in adults”. Amino Acids
- “Collagen peptides ameliorate intestinal epithelial barrier dysfunction in immunostimulatory Caco-2 cell monolayers via enhancing tight junctions”. Food Funct.
- “Serum laminin and collagen IV in inflammatory bowel disease”. J Clin Pathol.
- “Effect of a High-Protein Diet versus Standard-Protein Diet on Weight Loss and Biomarkers of Metabolic Syndrome: A Randomized Clinical Trial”. Obes Facts.
- “Gut microbiota and metabolic syndrome”. Chin Med J (Engl).
- “Exploiting the interactions between plant proteins and gut microbiota to promote intestinal health”. Trends in Food Science & Technology.
- “Effect of Plant-Based Diets on Gut Microbiota: A Systematic Review of Interventional Studies”. Nutrients
- “The ‘Whey’ to good health: Whey protein and its beneficial effect on metabolism, gut microbiota and mental health”. Trends in Food Science & Technology.
- “Potential Prebiotic Properties of Whey Protein and Glycomacropeptide in Gut Microbiome”. Food Science of Animal Resources.
- “The “Grass-Fed” Milk Story: Understanding the Impact of Pasture Feeding on the Composition and Quality of Bovine Milk”. Foods.
- “Insight into the effects of Omega-3 fatty acids on gut microbiota: Impact of a balanced tissue Omega-6/Omega-3 ratio”. Frontiers in Nutrition.
- “A Clinical Trial Shows Improvement in Skin Collagen, Hydration, Elasticity, Wrinkles, Scalp, and Hair Condition following 12-Week Oral Intake of a Supplement Containing Hydrolysed Collagen”. Dermatology Research and Practice.
- “Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis”. Nutrients.
- “Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis”. Skin Pharmacol Physiol.
- “A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef”. Nutr J.