Gut health issues, from stomach pain and bloating to insomnia, can lead to a number of health complications. Similarly, protein deficiency might present with muscle loss, fragile hair and nails, and an impaired immune system – particularly unwelcome as cold and flu season approaches.
However, there’s hope for enhancing both gut health and protein intake.
In a recent post, Dr Karan Rajan, esteemed for his medical advice on TikTok, recommends three top foods to boost your diet. His first suggestion is nutritional yeast, celebrated among vegetarians and vegans for its ability to impart a cheesy flavour without dairy, reports Surrey Live.
This ingredient is rich in B vitamins that benefit the gut lining. Detailing its benefits, Dr Rajan noted: “has an incredibly high protein density, with 8g of protein in just two tablespoons of the stuff,” and further mentioned its beta-glucans content – a prebiotic found in oats – which “means more anti-inflammatory compounds produced in the gut and the growth of beneficial bacteria.”
He advised sprinkling it over soups, salads, pasta and virtually any dish where a cheesy tang is welcome.
To further boost protein and gut health, Dr Rajan recommends Greek yoghurt. “Because it’s strained, Greek yoghurt has about twice the protein amount as regular yoghurt,” he said.
“One cup [about 250g] can be about 15-20g of protein. But it’s also a fermented product and contains live cultures, natural probiotics.”
Finally, Dr Rajan recommends putting edamame beans on your shopping list, highlighting that a 160g serving of these cooked beans can offer up to 18g of protein. He noted their “very high in fibre” content too, with the same portion providing 8g of fibre, “which is over a quarter of your daily recommended intake of fibre.”
He detailed that edamame beans include prebiotic fibres and resistant starches, both “are beneficial in different ways in promoting the growth of bacteria like bifidobacteria.”
Dr Rajan wrapped up his advice by mentioning: “Edamame also contains isoflavones, a type of antioxidant which can help to reduce inflammation.”