Protein-rich Foods

Disclaimer: The information provided is for general informational purposes only and is not a substitute for professional medical or nutritional advice. Always consult with a healthcare provider or registered dietitian before making significant changes to your diet, especially if you have any underlying health conditions or dietary concerns. Listen to your body and prioritize your health and well-being.

You can read a little more on protein and how to calculate your macros in this post HERE.

Protein is an essential part of our diet, supporting muscle building and overall health.

However, different types of protein can affect digestion in various ways.

Protein-Rich Foods

• Cottage Cheese: 100g contains about 13g of protein.

• Skyr: 250g contains about 27g of protein.

• Greek Yogurt: 250g contains about 20g of protein.

• Chicken, Turkey: Cooked breast can contain 35g or more of protein.

• Fish, Dried Fish: Can contain 25g or more of protein.

• Meat (beef, lamb): Can contain 30g or more of protein.

• Edamame Beans: 1 cup contains about 15g of protein.

• Egg: Each egg contains about 6g of protein.

• Mozzarella Cheese: One serving can contain 20g or more of protein, though it is also relatively high in fat.

• Protein Powder: 1 scoop provides 20g or more of protein.

• Nuts, Seeds: Also contain protein but are high in fat.

• Oats and Beans: Contain protein but are mainly carb-rich.

• Soy Products: Tofu and soy milk are vegan protein options.

• Pea Protein: Sourced from peas, popular as a vegan protein.

• Quinoa: A "complete protein," containing all 9 essential amino acids.

• Chia Seeds and Hemp Seeds: High in protein and healthy fats.

• Sourdough Bread: Contains protein and can be a good choice for a varied diet.

Digestive Issues Related to Protein

• Digesting Protein: The body breaks down protein into amino acids with the help of digestive enzymes. Digestive issues, such as enzyme deficiency, can lead to discomfort and interfere with protein absorption. Choose easily digestible proteins that are minimally processed, such as eggs and fish. Consider adding fiber-rich foods to maintain normal digestion when increasing protein intake. If you experience symptoms like bloating or discomfort after consuming protein, review the foods you ate and seek professional advice if necessary.

• Excessive Protein: High protein intake can put stress on the digestive system and lead to discomfort, such as bloating or gas. It may also affect bowel movements, causing them to become hard or irregular. Follow appropriate macros and start gradually to reach your macro goals. Spread your protein intake across different meals/snacks to avoid overloading the digestive system.

• Protein Intolerance: If you have an allergy or intolerance to certain protein sources, it may lead to digestive issues such as discomfort, diarrhea, or nausea. Plant proteins like beans and lentils are high in fiber and may affect digestion. If you’re not used to consuming a lot of fiber, you might experience gas or bloating.

• Protein Powders and Sweeteners: Sweeteners in protein powders, such as sugar alcohols (xylitol, erythritol), can cause digestive issues for some people, especially bloating or gas.

When to Use Protein Supplements?

When you’re not able to reach your protein needs through food, and it can also help simplify life!

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