Based on expert advice from Dr. Leybelis Padilla and Dr. Neil Parikh.

While animal sources are among the highest quality of protein you can get, how to prepare them, or if you choose the ultra-processed version, will determine if they'll be beneficial or harmful for your gut health.

According to Dr. Leybelis Padilla, the founder of Unlocking GI, and Dr. Neil Parikh, a gastroenterologist, certain types of meat can harm your health. Ultra-processed meat, such as bacon, hot dogs, sausages, and deli meat, is the prime example. 

As these ultra-processed meats rarely contain gut bacteria, when cooked in high heat, such as grilling, they become more harmful to your health. Dr. Parikh says that these meats contain nitrates, which increase gut permeability, which is also known as “leaky gut,” and cause inflammation in the body. 

Dr. Padilla stated that, “we have even observational evidence from studying the famous Blue Zones [regions where people regularly live to be over 100 and in good health] that meat should be viewed as the side dish and not the main dish; the cherry on top, so to speak.”

This doesn’t mean one should not eat meat, but it points towards achieving balance.

Gut-healthy options

According to Dr. Padilla, “We know, based on many studies, that a predominantly plant-based diet is better for gut and overall health, rather than meat being the main dish.” 

Dr. Parikh suggested eating a diet higher in fiber. “Fiber and associated polyphenols from plant-based foods are fuel for healthy gut bacteria. Your gut bacteria ferment the fiber into anti-inflammatory agents that improve the integrity of the gut lining and enhance additional gut flora diversity,” he explained. 

But if you still want to complete your protein intake with meat. Then you might be thinking, what are some gut-healthy meat options?

Dr. Parikh suggests some good options, such as unprocessed chicken and lean meat options. He further stated that, “Fish, especially those rich in omega-3 fatty acids like salmon and sardines, have antioxidants and serve as gut anti-inflammatory agents.” 

Skinless turkey is another healthy option that contains vitamin B, selenium, and zinc. Lean beef, lamb, skinless chicken, and lean pork are some gut-healthy meat options, which support muscle building and recovery. Seafood is also very gut-friendly. It includes crab, lobster, and shrimp, which are high in protein and low in fat, making them easy to digest and nutrients more easily absorbed by the gut. 

What types of meat do you eat to maintain your daily protein intake?

Written by

Supradeep Dutta

Edited by

Sagnik Bagchi