The No. 1 Plant-Based Protein for Gut Health, According to a Dietitian - TODAY.com

What the report says

TODAY health reporter Sarah Jacoby summarized advice from Natalie Rizzo, a registered dietitian and TODAY nutrition editor, on plant-based proteins that may support gut health. Rizzo identified tempeh as her top choice because it offers a combination that is less common in plant proteins: dietary fiber and probiotics. Tempeh is made from fermented soybeans pressed into a firm block, and the article says a serving provides about 18 grams of protein and 6 grams of fiber.

The report explains that fiber is one of the main features to seek in gut-supportive plant proteins because it helps digestion move regularly and can slow digestion in a way that may reduce blood sugar spikes. Some fibers in plant foods also act as prebiotics, which help nourish beneficial gut bacteria. Probiotics, the second key feature Rizzo highlighted, are live microbes found in fermented foods and are associated with digestion and nutrient absorption.

TODAY noted that outside dairy foods such as Greek yogurt, relatively few foods contain both protein and probiotics. Tempeh’s fermentation and soybean base make it a notable option, while its amino acid profile includes leucine, a nutrient linked to muscle growth. The article also suggests tempeh can be used as a meat substitute in sandwiches or as a replacement for ground meat in sauces.

Other options mentioned include beans and oats. Rizzo said beans are strong choices for plant protein and fiber, with the article singling out white beans and citing navy beans as especially fiber-rich. Oats contain less protein per serving but provide soluble fiber and can become a higher-protein meal when paired with soy milk, nuts, seeds or fruit.