5 Tips for Better Protein Digestion
Of the three macronutrients (protein, carbohydrates, and fat), protein can be the hardest to digest and assimilate for many.
Proteins are large, complex molecules made up of 20 varying amino acids. We need the right balance of protein (animal and plant-based) to build muscle, produce hormones, repair + replace damaged or worn out tissue, and fight infections.
Most of my clients need upwards of 100 grams to reach their goals, and they come to me consuming much less.
However, certain health conditions and/or lifestyle factors such as low stomach acid or chronic stress can prevent the body from properly absorbing this essential nutrient leading to health issues such as low energy, anxiety, depression, infertility, inability to lose weight, and more.
Try these 5 tips to boost protein absorption —
1. Add Enzyme-rich + Fermented Foods.
Live enzymes are present in raw and fermented foods — they help denature and breakdown proteins, supplementing enzymes the body produces naturally.
Try adding a leafy green salad to your meal with dressing made from raw apple cider vinegar or pair your dinner protein + roasted veggies with a few tablespoons of sauerkraut or other ferment.
2. Eat animal proteins earlier in the day.
Digesting proteins well requires with an acidic stomach environment. We need high HCL levels to activate the enzyme pepsin which cleaves large protein molecules into smaller peptides. When stomach acid is low, the process can’t be completed efficiently.
Generally, stomach acid levels are higher earlier in the day, which is why I always recommend clients have their main protein source at lunch.
This is especially true when consuming animal-based proteins as they tend to be harder to digest and require a more acidic environment vs. plant-based proteins.
If you have acid reflux and are taking PPIs or Tums regularly with meals, this inhibits production/neutralizes stomach acid, leading to inefficient breakdown and malabsorption. If you’re on these medications, let’s chat and work on getting to the root cause of your digestion issues.
3. Keep portions In Check.
If you have issues digesting larger quantities of protein, try eating smaller quantities more often —
Here’s an idea of what that may look like per meal:
• 3 eggs
• 3-5 ounces chicken, fish, beef
• 1 cup lentils or legumes
• 3/4 cup Greek yogurt
• 1 scoop protein powder
I suggest my clients eat 25-30 grams of protein per meal and 10-15 grams per snack in order to meet their needs while still being able to digest and assimilate properly.
4. Try digestive bitters & Enzymes.
Bitter is one of our basic tastes along with spicy, salty, sour, sweet, and umami. When our tastebuds register bitter, they activate digestive secretions in our mouth, stomach, and intestines.
Try taking a dose of bitters 10-15 minutes before a meal for increased nutrient absorption and more efficient digestion. I like this brand. The key is letting it sit on your tongue for a few seconds before swallowing.
For an extra kick, I love digestive enzymes as well. These are naturally produced by your pancreas however as we age or when our guts are off — adding in enzymes can help break down proteins, carbs, and fats. These are my go-to for every day use.
5. Get into “Rest & Digest”
Digestion starts before we even take that first bite of food. It’s called the cephalic phase - when the stomach responds to the mere sight, smell, thought of food and starts to secrete digestive acid/enzymes in anticipation.
When we’re eating on the go, scrolling Instagram, or replying to emails over lunch — we’re doing our digestion a disservice by guaranteeing poor nutrient absorption and post-meal bloat. — because we’re not giving our body a heads up that food is on the way.
Sound like you? Try this simple trick.
No matter where you are, put both feet on the ground and wiggle your toes back and forth, up and down. Feel into the floor mindfully. This connects your brain back into your body, helps to slow your heart rate + breathing, and activates your parasympathetic (rest & digest) nervous system.
You can do this in the car, at a cocktail party, standing at your kitchen counter — wherever. And it works.
