Gut health plays a major role in overall well-being. When the gut is out of balance, it can lead to problems like bloating, nausea, upset stomach, and poor sleep. At the same time, not getting enough protein can cause muscle loss, brittle hair and nails, and a weaker immune system. These symptoms are especially concerning as the cold and flu season approaches.
Dr. Karan Rajan Recommends Three Gut-Healthy, High-Protein Foods
Dr. Karan Rajan, a medical professional known for his educational TikTok videos, recently shared three foods that support both gut health and protein intake. These foods are easy to add to most diets and offer multiple health benefits.
Nutritional Yeast: A Plant-Based Powerhouse
Nutritional yeast is a popular ingredient among vegetarians and vegans. It has a cheesy flavor but contains no animal products. More than just a flavor enhancer, it’s packed with B vitamins. According to Dr. Rajan, these vitamins help maintain a healthy intestinal lining, which supports digestion and gut health.
Experts suggest using nutritional yeast in soups, salads, pasta, and other savory dishes—as long as you enjoy its cheesy taste.
Oats: Rich in Protein and Prebiotics
Dr. Rajan highlights oats as another valuable food. Just two tablespoons of oats contain around 8 grams of protein. Oats are also a source of beta-glucan, a prebiotic fiber. This compound promotes the growth of beneficial gut bacteria and helps reduce inflammation in the digestive system.
Adding oats to your breakfast or blending them into smoothies and baked goods can provide a daily protein and fiber boost.
Greek Yogurt: High in Protein and Natural Probiotics
Greek yogurt stands out because it is strained, making it thicker and more protein-rich than regular yogurt. Dr. Rajan says one cup (about 250 grams) of Greek yogurt contains 15 to 20 grams of protein. It also contains live cultures and natural probiotics, which support a healthy gut microbiome.
Greek yogurt can be eaten alone or used in smoothies, dips, or sauces to add creaminess and nutrition.
Edamame: High in Fiber, Protein, and Antioxidants
Dr. Rajan also recommends adding edamame to your meals. A serving of 160 grams of cooked edamame offers up to 18 grams of protein. It also delivers 8 grams of fiber—more than 25% of the recommended daily intake.
Edamame is rich in prebiotic fiber and resistant starch, which encourage the growth of helpful bacteria such as bifidobacteria. These bacteria improve gut function and reduce inflammation. Additionally, edamame contains isoflavones, antioxidants that help lower inflammation throughout the body.
Simple Dietary Additions, Significant Health Benefits
Improving gut health and increasing protein intake doesn’t require drastic changes. As Dr. Rajan shows, adding foods like nutritional yeast, oats, Greek yogurt, and edamame to your meals can make a big difference. These foods offer a mix of protein, fiber, vitamins, and probiotics—all essential for a strong immune system and a healthy gut.
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