As fitness has become an increasingly important part of our lives, so have high-protein diets that fuel muscle growth and recovery. But recently, dietary trends have moved on to the increasingly popular topic of gut health. But what if you want the best of both worlds? In the world of gut health, protein has developed a bit of a bad rap, and you may be surprised to learn that gut-health-friendly proteins do exist!
What Makes a Protein Gut-Friendly?
When it comes to the best protein for gut health, it’s important to measure the effect of different proteins on things like gut microbiome, bloating, digestion and immunity.
High In Fibre
Generally speaking, foods which are high in fibre are considered as positive for gut health due to how they aid the digestive system, fuel the healthy bacteria in the gut and prevent issues like constipation. As a result, food sources that are high in both protein and fibre can be considered the best protein for gut health.
High In Probiotics
Also, consider if you can get protein from food sources that are also high in probiotics, as these will also likely be the best protein sources for gut health. Probiotics are found in fermented foods like Biotiful Kefir, miso, sauerkraut and kimchi. If you’re wanting to complete a Gut Health Reset, a diet high in probiotics is key.
Plant-Based vs Animal-Based Proteins
When determining the best protein for your gut, you can break options down into plant-based and animal products. Plant-based protein sources are increasing in popularity as more and more people switch to vegan diets, and they are great for gut health due to many sources being high in fibre and low in cholesterol.
Dairy-based sources of protein, like Biotiful Kefir, contain probiotics which are one of the most important things we should be consuming for our gut. Some animal-based proteins, like red meat, can be high in saturated fat, which can have adverse effects on our gut, so should be eaten in moderation. On the other hand, animal-based protein sources can be superior to plant-based alternatives when it comes to essential amino acids.
For most people, a balanced diet containing both plant based proteins and animal products will help to provide the protein the body needs and also support the gut.
Best Sources of Protein for Gut Health
Biotiful Kefir
When it comes to the best protein for gut health in 2025, there’s only one thing everyone’s talking about: Biotiful Kefir. Packed with millions of healthy bacteria that are amazing for the gut, Biotiful Kefir can be consumed in a variety of ways, with the most common being through Kefir yogurts, as well as and Kefir drinks. Whether you prefer our original flavour or our delicious range of flavoured yogurts and drinks, it’s so simple to add our products to your routine to benefit both muscle growth and your gut health.
Simply use Biotiful Kefir however you would usually consume yogurts, whether you choose a flavoured yogurt as a snack, adding a scoop of plain Biotiful Kefir to a savoury dish or adding some Biotiful Kefir drink to a smoothie or salad dressing for a delicious, creamy taste. Learn more about why Kefir is good for your gut health!
Cottage Cheese
Cottage cheese has long been popular with those concerned with building muscle due to its high level of protein. It’s a complete protein source, containing all of the nine essential amino acids, that provides optimal protein for your body. It also contains calcium, phosphorus and vitamin B, making it a nutrient dense food, too.
Beans, Legumes, Nuts & Seeds
Beans, legumes, nuts and seeds are an excellent source of plant-based protein, and they’re also a great protein for gut health. This is because they’re high in fiber which benefits your gut health, helping to reduce constipation, fuel healthy bacteria and reduce inflammation. Beans and legumes can form the basis of many delicious meals such as curries and chilli dishes, which makes them super easy to fit into your diet. Nuts and seeds can be sprinkled on top of so many different meals as a quick gut-healthy protein boost.
Fatty Fish
If you’re a meat-eater or pescatarian, fatty fish can provide great gut-friendly protein for your diet. Sardines and salmon are common choices for those who want to follow a high-protein diet, but they’re also easy to digest, rich in omega-3 and overall great for your gut.
Final Thoughts
If you’re looking to introduce more high-protein, gut-friendly food options into your diet, you’ll probably want to focus on a variety of options rather than simply trying one singular best protein source for gut health. This ensures you are consuming a more balanced diet, benefiting from a wider variety of nutrients and also enjoying a wider range of flavours and textures!