Of course, not all protein is created equal. Choosing high-quality, gut-friendly sources is a win-win for your protein goals and digestive system. Next time you hit the grocery store, keep an eye out for these foods that are both high in protein and beneficial for your gut health.

Lentils

Don’t let their tiny size fool you: These legumes are nutritional powerhouses! Rich in plant-based protein and prebiotic fiber, lentils help nourish the good bacteria in your gut. Just half a cup of cooked lentils packs around 9 grams of protein and 8 grams of fiber (not to mention other essential vitamins and minerals such as iron and potassium).

Lentils are also budget-friendly and incredibly versatile. “I encourage people to try different types of lentils. They all offer slightly different phytonutrients, which are plant compounds that help with everything from maintaining good cellular health to reducing inflammation,” explains Lindsay Malone, M.S., R.D.N., L.D., an instructor of nutrition at Case Western Reserve University.

Want to boost digestibility? Malone recommends first soaking lentils and then using a pressure cooker. This helps reduce lectins, which are substances that can cause irritation in the gut for some people.

Greek yogurt

Thanks to its blend of probiotics, calcium and protein, Greek yogurt earns a top spot on our list of gut-friendly protein picks. Its straining process concentrates the protein, making it higher in protein (and lower in sugar) than regular yogurt.

“Probiotics are friendly bacteria that help balance the gut flora, support digestion and boost your immunity against infections,” says Malone. “We already naturally have some good gut bacteria living in our bodies as part of our gut microbiome. Eating foods rich in probiotics, such as Greek yogurt, helps add to and strengthen that existing colony.”

Want to be a probiotic pro? Choose yogurt with “live and active cultures” on the label. For even more gut goodness, you can also top it with your own fruits, nuts and seeds. With so many ways to enjoy Greek yogurt (sweet, savory, the sky’s the limit!), it’s easy to incorporate into your regular rotation without getting bored.

If you’re not a fan of the taste of Greek yogurt, Malone recommends trying cottage cheese. It’s another good-for-your-gut protein option with a milder flavor.

Wild fatty fish

Wild fatty fish should be on every gut-supporting plate, according to dietitians. They’re a great source of lean protein and omega-3 fatty acids, which support heart health and brain function and help reduce inflammation.

“Omega-3s have anti-inflammatory properties that can calm and soothe your gut. And since fish is a soft protein, it’s much easier to digest than tougher protein sources like steak,” says Malone. “Salmon, sardines and mackerel are all excellent options.”

The American Heart Association recommends eating at least two servings of fatty fish per week. If you’re not a fish-lover, Malone suggests adding hemp seeds to your diet for an omega-3 boost.

Tempeh

Made from fermented soybeans, tempeh is a protein- and fiber-packed food that doesn’t get nearly enough love. A 3.5-ounce serving of tempeh contains around 20 grams of protein.

Think of it as tofu’s firmer, more hearty cousin with even more nutrition benefits thanks to the fermentation process. This versatile plant-based meat alternative, which contains both probiotics and prebiotics, is great in everything from sandwiches and stir-fries to salads and grain bowls. And here’s a bonus for vegetarians: It contains vitamin B12, a nutrient typically found in animal products.

Eggs

Eggs continue to earn their reputation as a “perfect food.” One large egg delivers about six grams of highly digestible protein (mostly from the egg whites), but the benefits don’t stop there. The yolk is rich in choline — an essential nutrient that supports both gut health and brain cognition — as well as selenium, lutein and zeaxanthin.

Eggs also contain all nine essential amino acids, including glutamine, which plays a key role in maintaining and repairing the intestinal lining. This can help prevent “leaky gut,” or increased intestinal permeability. One of the best things about eggs? They’re delicious any time of day — breakfast, lunch or dinner!

Dairy milk

Just one cup of milk delivers a solid 8 grams of protein, earning it a spot on our list. You already know milk is a great source of calcium, but it’s also considered a complete protein, meaning it contains all nine essential amino acids that your body can’t produce on its own.

“Milk is also a great dietary source of vitamin D, which has been shown to play a critical role in maintaining gut health by reducing inflammation and supporting the gut microbiome,” says Twigge.

More good news for your gut: A recent study found that people who consumed more dairy — especially milk — had greater diversity in their gut bacteria, which plays a crucial role in overall wellbeing.

How much protein do we need?

The Dietary Guidelines for Americans recommends 0.8 grams of protein per kilogram of body weight, but it’s not necessarily a “one size fits all” guideline. Everyone’s protein needs vary depending on factors like your age, activity level and goals.

“There are many resources that can help you calculate your own protein needs (such as this online calculator), but I like to start by recommending a goal of at least 10 grams of protein per snack and 20 to 30 grams of protein per meal to help you hit your protein goals throughout the day,” says Twigge.

Malone’s motto is “Anchor your meals with protein” — a simple reminder to incorporate protein into each meal without overthinking your daily amount. She recommends spreading out protein evenly throughout the day instead of lumping it all into one big meal.

How much protein is too much?

While getting enough protein is important, it shouldn’t come at the cost of a balanced diet. “Rather than focusing on protein alone, aim to increase your intake as part of a well-rounded diet that is also rich in healthy fats, fiber, vitamins and minerals,” says Twigge. “This supports your body’s overall health and makes the benefits of including more protein even more impactful.”

Also, remember that some protein sources are better than others. For example, most nutrition experts say it’s best to prioritize protein sources that are low in both saturated fat and processed carbohydrates but rich in many nutrients.

Not all gut-friendly foods are high in protein, but many still offer important health benefits. Fermented foods and drinks such as some kefir, kimchi, kombucha, and sauerkraut products can provide probiotics that help support a balanced gut microbiome (it depends on how they’re processed, so look for “contains live cultures” on the label to reap the benefits). Prebiotics, on the other hand, help feed those good bacteria. Fiber-rich foods such as beans, whole grains, garlic, onions, asparagus and seaweed — and of course, fruits and veggies — are all excellent additions to a gut-friendly diet.

There’s no shortage of delicious ways to get your protein in — and this list is just a starting point. By choosing options that also offer benefits like probiotic bacteria, prebiotic fiber and anti-inflammatory compounds, you can truly nourish your body from the inside out.

Laura Iu, R.D., is a registered dietitian nutritionist, certified intuitive eating counselor, yoga guide, and owner of Laura Iu Nutrition, a private practice in New York City. She earned her Bachelor of Science in Nutrition and Dietetics from New York University and completed her internship in dietetics at Weill Cornell & Columbia Medical Center of New York-Presbyterian Hospital. She went on to work in New York City’s top hospitals, including Mount Sinai Hospital and NYU Langone Health. She believes that true health is all encompassing — physical, emotional, and mental wellbeing — not an external measure via shape or size.