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Eating Well posted a June 18 2024 article about . . . eating well for gut health. According to the report, a board-certified gastroenterologist Janese Laster, M.D., made recommendations for snacks between main meals. She is an expert in nutrition and obesity medicine, and the founder of Gut Theory Total Digestive Care in Washington, D.C. (1)

 

What did she suggest? She recommends plant-based protein, such as pistachios, walnuts, almonds, hummus and fresh vegetables, and protein shakes. The naturally occurring protein in the soymilk, Greek yogurt and peanut butter in some protein shakes are ideal, filling snack time drinks, according to another June 26 2024 Eating Well report (2).

 

These types of proteins, she says in Eating Well, feed “colonic cells”, while microbes in our colon ferment the fiber in these plant proteins, producing short-chain fatty acids. SCFAs maintain our gut barrier, and suppress inflammation.

 

Conversely, nuts are know to contain large amounts of lectin, which are known to harm our gut lining, so it matters which types of nuts we eat. Nuts that are low in lectin include macadamia nuts, pecans, pistachios, pine nuts, coconut, and brazil nuts. Nuts that are high in lectin include almonds, cashews, pine nuts, hazelnuts, sunflower seeds and sesame seeds, according to Dr. Michael Lange (3).

 

1) https://www.eatingwell.com/best-snack-for-gut-health-8664710

 

2) https://www.eatingwell.com/recipe/261428/chocolate-peanut-butter-protein-shake/

 

3) https://www.drmichaellange.com/blog/dr-michael-lange-says-nuts-and-seeds-are-not-all-created-equal