No need to worry about adequate protein if you have incorporated more plant-based options into your routine. Whether or not you’re getting enough protein is a valid question, and one I am frequently asked as more become aware of how plant diversity plays a necessary role in the overall health of the gut microbiome. Soluble and insoluble fiber from whole foods is essential for feeding our microbes. During the digestive process, existing gut bacteria noshes on the fiber and create byproducts like short-chain fatty acids, which are crucial in facilitating the health benefits of the microbiota with better immune health and lower inflammation.

The great news is that many whole plant foods contain the essential amino acids protein provides to aid growth, healing, and recovery. (1) Therefore, consuming more plants is a win for health, offering an array of perks.

Protein is made up of chains of molecules called amino acids. There are 20 amino acids found in nature that the body uses to build protein. From the list of 20, 9 are essential, meaning since the body cannot produce them independently, we must get them from our diet. Whole food plant sources contain all nine essential amino acids our bodies cannot make on their own, but some do not offer them all-in-one shot like animal sources, so plant diversity is always encouraged.

With variety, sufficient amounts can be met, plus you reap the rewards of polyphenols, omega 3’s, vitamins, antioxidants, and the healing power associated with more plant rotation. Rest assured, with diversity, you will likely meet those macro requirements throughout the course of the day. In addition, those gut microbes will be doing a happy dance when you feed your beneficial bacteria and enhance immune health while knocking out oxidative stress and inflammatory responses.

Plant-based sources of higher protein quantities:

• Tofu/tempeh/ Seitan/edamame (complete protein)*

• Whole grains: quinoa & wild rice (complete protein), amaranth, oats millet, teff (complete protein), wheat, kamut & spelt

• Spirulina

• Nutritional yeast (complete protein)

• Black beans, kidney beans, chickpeas, peas

• Lentils

• Buckwheat (complete protein)

• Mung beans, sprouts, lima beans, adzuki

• Nuts (sparingly) Pistachios (complete protein)

• Nut milks

• Seeds (pumpkin, sunflower (complete protein), white watermelon seeds (complete protein), sesame)

• Flaxseeds, chia, hemp seeds (all complete protein), basil seeds (not complete, but exceptionally high in protein)

• Legume pasta

• Fruits and vegetables: artichokes, corn, broccoli, asparagus, brussel sprouts

* Complete protein (all nine essential amino acid sources): For example, beans are not considered one of the independent sources of complete protein, but they can easily become complete when paired with whole grain rice. Rice can be a complete protein when combined with legumes (such as chickpeas) or lentils.

As you embrace the benefits of more plant-based options, take confidence in the fact that eating a whole-food, plant-based rotation of beans, lentils, whole grains, and produce will surely support your protein goals.

With variety, sufficient amounts can be met, plus you reap the rewards of polyphenols, omega 3’s, vitamins, antioxidants, and the healing power associated with more plant rotation. Rest assured, with diversity, you will likely meet those macro requirements throughout the day. In addition, those gut microbes will be doing a happy dance when you feed your beneficial bacteria and enhance immune health while knocking out oxidative stress and inflammatory responses.

(1) https://www.wri.org/research/shifting-diets-sustainable-food-future