Digestive issues such as stomach pain, bloating and nausea, as well as sleep problems, can all be linked to poor gut health. Similarly, a protein deficiency can lead to muscle loss, brittle hair and nails, and a weakened immune system – not ideal as we approach the cold and flu season.
However, Dr Karan Rajan, known for his medical advice on TikTok, has shared a way to boost both your gut health and protein intake. In a recent video, he recommended three key foods to incorporate into your diet.
Firstly, nutritional yeast. Known to vegetarians and vegans for its cheesy flavour without any animal products, it’s also rich in B vitamins, beneficial for gut lining.
Dr Rajan highlighted its high protein density, with two tablespoons providing 8g of protein. It also contains beta-glucans, a prebiotic found in oats that promotes anti-inflammatory compounds and beneficial bacteria growth in the gut, reports Surrey Live.
He suggested adding it to meals like soups, salads and pasta, “and pretty much everything as long as you’re happy with the cheesy taste”.
Another food to consider for boosting protein intake and gut health is Greek yoghurt. “Because it’s strained, Greek yoghurt has about twice the protein amount as regular yoghurt,” said Dr Rajan.
“One cup [about 250g] can be about 15-20g of protein. But it’s also a fermented product and contains live cultures, natural probiotics.”
Dr Rajan then recommends tossing edamame beans into your basket, revealing that a mere 160g of these cooked beans can deliver up to 18g of protein. He notes they are “very high in fibre” with the same portion providing 8g of fibre, “which is over a quarter of your daily recommended intake of fibre.”
He elaborates that edamame beans are packed with prebiotic fibres and resistant starches, which “are beneficial in different ways in promoting the growth of bacteria like bifidobacteria.”
Dr Rajan wraps up by saying: “Edamame also contains isoflavones, a type of antioxidant which can help to reduce inflammation.”