Article

Protein and Gut Health: How to Choose the Right Sources for GERD and IBS

Published on Tuesday, January 18, 2022
by Allison Koch

Nutrition

Protein 101: Why It Matters and How to Meet Your Needs

Have You Ever Heard Someone Say… “I Have to Get My Macros In!”

Carbohydrates, protein, and fat are macronutrients (aka macros) and are the three essential nutrients needed to keep our bodies functioning at their best. Each plays a critical role in overall health—from daily energy needs to long-term disease prevention.

As a dietitian, I often remind people that while “hitting your macros” can sound complicated, understanding the basics—especially protein—can make nutrition feel much more manageable.

Why Protein Is Essential for Your Health

Protein is commonly referred to as the body’s “building block” macronutrient because it helps maintain and repair tissues.

But its role goes far beyond that. Protein is also involved in:

Producing antibodies that support immune health
Acting as a transporter (for example, helping form hemoglobin to carry oxygen)
Supporting enzyme and hormone function
Maintaining acid-base balance
Regulating fluid and electrolyte balance

Because of these wide-ranging functions, getting enough protein consistently is important for both overall health and digestive balance.

Amino Acids 101: Essential vs. Nonessential

Proteins are made up of amino acids, which are the building blocks of protein.

There are two types:

Nonessential amino acids (11 total): These can be produced by the body
Essential amino acids (9 total): These must be obtained through food

If you consume animal proteins, you can easily get all essential amino acids through complete proteins, including:

Beef, chicken, pork
Eggs
Milk and cheese
Fish

There are also plant-based complete proteins, such as:

Soy
Quinoa
Buckwheat

What If You Don’t Eat Meat?

If you follow a vegetarian or plant-based diet, you can still meet your protein needs by combining foods known as complementary proteins.

These pairings help provide all essential amino acids when eaten throughout the day.

Examples include:

Rice & beans
Pita & hummus
Peanut butter on bread

This approach makes it possible to build a balanced diet without relying on animal products.

How Much Protein Do You Really Need?

Both the quality and quantity of protein matter.

Protein provides 4 calories per gram, and general recommendations include:

10–35% of total daily calories should come from protein
0.8 grams per kilogram of body weight per day for the average sedentary adult

For example:

A 160-pound individual weighs about 72.7 kg
72.7 kg × 0.8 = ~58 grams of protein per day

Keep in mind that these are general guidelines—individual needs can vary based on activity level, health status, and life stage.

Protein and Digestive Health (GERD & IBS Considerations)

For individuals managing GERD or IBS, protein choices can make a difference in symptom control.

GERD Considerations:

High-fat protein sources (like fatty cuts of meat) may trigger reflux
Lean proteins (chicken, turkey, fish, eggs) are often better tolerated
Large, heavy meals can worsen symptoms—smaller portions may help

IBS Considerations:

Most protein foods are naturally low in FODMAPs
Watch for added ingredients (garlic, onion, sauces) that may trigger symptoms
Plant-based proteins like beans may need portion control depending on tolerance

Choosing simple, minimally processed protein sources can help support both nutrition and digestive comfort.

Special Protein Needs Across Life Stages

Protein needs are not one-size-fits-all.

Higher needs may be seen in:

Children and teens (growth and development)
Pregnant and breastfeeding individuals
Older adults (muscle preservation)
Athletes or highly active individuals

Because of this, it’s important to individualize intake based on your specific needs and lifestyle.

Practical Tips for Getting Enough Protein

If you’re looking to improve your protein intake, here are a few simple strategies:

Include a protein source at each meal
Pair protein with carbohydrates for balanced energy
Choose lean, lower-fat options when managing GERD
Read nutrition labels to better understand portion sizes

You can also use tools like interactive food labels to identify protein content when grocery shopping.

Final Thoughts

Protein is an essential part of a balanced diet, supporting everything from muscle health to immune function.

Understanding your protein needs—and how to meet them in a way that works for your body—can help you feel more confident in your nutrition choices.

Whether your goal is overall wellness, digestive health, or simply feeling more energized throughout the day, protein plays an important role in helping you get there.

_{Campbell, B., Kreider, R. B., Ziegenfuss, T., La Bounty, P., Roberts, M., Burke, D., Landis, J., Lopez, H., & Antonio, J. (2007, September 26). International Society of Sports Nutrition Position Stand: Protein and exercise. Journal of the International Society of Sports Nutrition.}_{https://pmc.ncbi.nlm.nih.gov/articles/PMC2117006/}
_{Interactive nutrition facts label. Interactive Nutrition Facts Label. (n.d.).}_{https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/protein.cfm}
_{Protein complementation. American Society for Nutrition. (2019, August 7).}_{https://nutrition.org/protein-complementation/}