Unconventional Protein Packed Foods for IBD

Protein has taken social media by storm, with some people saying that counting their daily intake feels like a new hobby or part-time job! 

But when you’re managing Inflammatory Bowel Disease (IBD), protein isn’t just about hitting a number—it actually plays a crucial role in healing, maintaining muscle mass, and supporting immune function.

Many traditional protein sources, like red meat and dairy, may be more difficult to tolerate in flares and are two sources of protein we recommend to have less of to support the gut’s bacterial balance and to follow a more anti-inflammatory meal pattern like the Mediterranean Diet.  

Fortunately, there are plenty of anti-inflammatory, nutrient-dense alternatives that can help you meet your protein needs AND provide the gut with more friendly gut bacteria which is associated with a more diverse gut microbiome. 

In today’s blog, we’ll dive into what protein is, why it’s essential for IBD, and explore unconventional, anti-inflammatory protein sources that you may not have considered before!

What is protein and why do we need it in IBD?

Protein, carbohydrates, and fat are macronutrients that are essential for all bodily functions. We recommend a balance of all of them to ensure nutrition needs are being met. But why has protein taken the internet by storm?

Protein is an important component when one’s goals are weight loss and building muscle. It is highly satiating, meaning it helps keep you full, and it plays a key role in building and repairing muscle when weight training, participating in any sport, or ensuring your muscles stay strong as you age.

However, for individuals with IBD, protein has an even greater role beyond muscle growth and satiety—it is critical for healing and recovery.

IBD is a chronic inflammatory condition that increases the body’s protein needs due to ongoing inflammation, periods of malabsorption, and the increased energy demand during flares. 

Additionally, corticosteroid use, a common treatment for IBD, can contribute to muscle breakdown, making adequate protein intake even more essential.

The most common type of malnutrition in IBD patients is protein-energy malnutrition, which occurs when protein intake or absorption is inadequate to meet the body’s needs. 

Malnutrition can lead to a decline in muscle mass and function, which may further progress to sarcopenia—a condition characterized by significant muscle loss, weakness, and reduced physical function (1).

Consuming adequate amounts of protein in IBD is essential for…

• Tissue repair and healing – Chronic inflammation can cause damage to the gut lining, and protein helps to provide the building blocks for repair.
• Maintaining muscle mass – Preventing muscle loss is crucial, especially during flares, hospitalizations, or prolonged steroid use.
• Supporting immune function – A strong immune system relies on proteins to produce antibodies and support immune cell function. Antibodies fight foreign substances in the body (like viruses and bacteria) and help protect the body against disease.
• Managing inflammation – Some protein sources contain beneficial compounds that help regulate inflammation, like the ones we will discuss in this blog!

While traditional protein sources like meat, eggs, and dairy are commonly recommended, they may not always be well-tolerated, especially during flares. Fortunately, there are many unconventional, anti-inflammatory protein sources that can help those with IBD meet their protein needs. 

Curious as to how much protein you need in your day? Check out our Youtube!

In the next section, we’ll explore these unique protein options that provide both nourishment and inflammation-fighting benefits.

Unconventional Protein Packed Foods for IBD

Now that you have an understanding of why protein is important for IBD, check out our unconventional protein packed foods for IBD below!

• Quinoa – 8 grams protein per 1 cup: swap out your usual rice dish for extra protein with quinoa. TIP: if you are new to quinoa, consider adding ¼ cup to ¾ cup of rice and mix to build your tolerance to it over time.

• Soy milk – 8 grams protein per 1 cup: a great addition to smoothies, oatmeal, matcha latte, or as an afternoon snack with nut butter and fruit.

• Sacha Inchi Seeds – 8 grams protein per 1 oz. (~2 Tbsp.): add seeds (or have as a nut butter) to smoothie, over oats or salads, or as a snack with dark chocolate. 

• Edamame – 17 grams protein per 1 cup: add edamame to salmon bowls, saute with your favourite veggies, or mashe/puree with your morning avocado toast for an added boost of protein and fiber.

• Canned Sardines – 20 grams protein per can: you may have known that canned fish has a significant amount of protein, but in our practice, people rarely come to us eating sardines as a gut friendly and protein packed food. Canned sardines are not only a great source of protein, they are also a source of calcium, vitamin D, and omega-3s!

• Hemp Hearts – 10 grams protein per 3 Tbsp.: add hemp hearts to smoothies, oats, homemade energy bites, and salads for a good source of protein and omega-3s! Hemp hearts have a soft texture making them easy on the belly.

• Chia Seeds – 5 grams protein per 1 oz. (~2 Tbsp.): These nutritious seeds pack nearly 10 grams fibre per serving and are a source of magnesium, zinc, calcium, iron, and omega-3s. They also contain antioxidants to help the body fight disease and may also be helpful in lower cholesterol levels. Add chia seeds to oats or smoothies or make your own chia seed pudding. Blending them can help improve tolerance over time and can improve the texture for those who aren’t a fan of the gumminess. 

• Hummus – 9-10 grams protein per ½ cup: add hummus to crackers, sandwiches, toast, or drizzled over your favourite veggies. Hummus is a great source of soluble fiber which can be helpful in slowing the bowels down and improving bowel consistency. 

Why include these unconventional protein sources for IBD?

Stacking proteins at each meal and snack is a helpful way to ensure your protein needs are being met AND is a great way to add flavor, variety, and beneficial bacteria to your gut and meals! 

Not only are a lot of the sources above higher in protein, many of them contain omega-3 fatty acids (like canned sardines, hemp hearts, chia seeds, and sacha inchi seeds) which may help fight inflammation in the body by decreasing pro-inflammatory cytokines (2). 

You may have noticed that fiber is in most of the protein sources above as well. The fiber in plants helps to provide an anti-inflammatory effect on the body by creating short-chain fatty acids like butyrate when fermented by the colon. If you’re curious about reading more on fiber and IBD, we have a helpful blog here that breaks down the importance of it for IBD. 

Final Thoughts

Protein plays a vital role in fuelling the body during flares, decreasing instances of malnutrition, supporting gut healing, maintaining strength and muscle mass, and repleting energy levels. 

While the typical North American protein sources may not always be the most supportive of the gut, exploring unconventional protein packed options can help you meet your needs and provide the body with more anti-inflammatory support with the addition of omega-3s and fibre!

Finding the right balance of incorporating these unconventional protein packed (and fibrous) foods for IBD may take some time but small, sustainable changes can make a big difference in how you feel in the long run. 

If you or someone you know is looking for more support on prioritizing protein, discovering their food triggers, and decreasing uncomfortable gut symptoms we can help! Schedule a call now to discuss how The Crohn’s and Colitis Dietitians can support your IBD nutrition journey. 

References

1. Li Q, Wang J. The Effect of Protein Nutritional Support on Inflammatory Bowel Disease and Its Potential Mechanisms. Nutrients. 2024 Jul 17;16(14):2302. doi: 10.3390/nu16142302. PMID: 39064745; PMCID: PMC11280054.
2. ​​Calder, P. C. (2006). n−3 Polyunsaturated fatty acids, inflammation, and inflammatory diseases. The American Journal of Clinical Nutrition, 83(6). https://doi.org/10.1093/ajcn/83.6.1505s