Eggs

One large egg contains approximately 74 calories and 6,25 grams of protein. Eggs are a convenient, nutritious, and easily digestible protein source, beneficial for gut health, supporting the microbiota and intestinal lining. The protein in eggs has a simple structure, which helps the body break it down efficiently. Generally, eggs rarely cause digestive issues, unless there is an allergy or intolerance.

Peanut butter

Two tablespoons of peanut butter contain about 180 calories and 6 grams of protein. Nut butters are more digestible than eating whole peanuts because the roasting and grinding process breaks down tough cell walls, allowing digestive enzymes quicker access to proteins and fats. Peanut butter contains fiber and plant compounds that promote the production of short-chain fatty acids (SCFAs), while also balancing the microbiota, according to Healthline.

Peanut butter is protein-rich and easy to digest. Photo: Anh Chi

Chicken breast

113 grams of chicken breast contains 130 calories and 19 grams of protein. This is an easily digestible protein source due to its low fat and connective tissue content, which helps stomach enzymes break it down easily. People should not overcook chicken, as it can make the meat tough and harder to digest. Prioritize steaming, boiling, or stir-frying, and avoid grilling or roasting, as these methods can add unnecessary fat.

Tofu

100 grams of tofu contains about 80 calories and 8 grams of protein. Tofu is more digestible than whole soybeans because it has been processed through soaking, grinding, and pressing, which removes most of the indigestible fiber and complex carbohydrates. This process makes it easier for the body to absorb protein from tofu.

According to Very Wel Health, tofu is beneficial for gut health due to natural plant sugars (oligosaccharides). These sugars act as prebiotics (a type of fiber), nourishing beneficial gut bacteria. These bacteria produce short-chain fatty acids (SCFAs), supporting the intestinal lining and immune function.

Salmon

This fatty fish is rich in tender protein, low in connective tissue, and contains healthy fats that are quickly absorbed and easily digestible. Compared to red meat, salmon is less likely to cause a heavy or uncomfortable feeling after eating. The omega-3 fats (EPA and DHA) in salmon also help reduce inflammation and boost gut health.

Yogurt

One container of fat-free, sugar-free yogurt contains nearly 100 calories and 17,5 grams of protein. Yogurt is more digestible than other dairy products because the fermentation process removes most of the lactose. Live bacteria like lactobacillus and streptococcus can produce the enzyme lactase, which helps increase beneficial bacteria and microbial diversity.

By Anh Chi (Compiled)