How Much Protein Do We Really Need for Gut Health?

One of the most common questions I get in clinic is: "Am I eating enough protein?" And the honest answer for many of us is—probably not.

If you're navigating bloating, fatigue, food sensitivities, or recurring skin issues, it's worth taking a closer look at your daily protein intake. Protein isn't just about muscle—it’s about repair, resilience, and long-lasting energy. And for your gut? It's absolutely essential.

The current Recommended Dietary Allowance (RDA) sits at around 0.8 grams of protein per kilogram of body weight. But let’s be clear: that’s the amount needed to avoid a deficiency—not to thrive. It’s the minimum your body needs to function, not flourish.

For many women, particularly those looking to support their hormones, metabolism, skin health, and digestion, a daily intake of 1.2 to 1.6g of protein per kilogram of body weight may be more appropriate. This varies depending on your unique needs—things like stress, activity level, digestive capacity, and overall health all play a role.

One of the most powerful things you can do? Eat 30–40g of protein at breakfast. Starting your day with adequate protein helps:

• Stabilise blood sugar levels

• Reduce cravings later in the day

• Support energy, focus, and mood

• Lay the foundation for good digestion

A low-protein breakfast (or skipping breakfast altogether) can leave you playing catch-up for the rest of the day—hello 3pm snack attack, energy crashes, and irritable gut symptoms.

Another key consideration is plant vs animal proteins. Plant-based proteins are often incomplete—they lack one or more essential amino acids—and are generally harder to digest. That doesn’t mean they’re off the table, but it does mean you’ll need to combine sources (like legumes and grains) and eat a greater volume to meet your needs.

Animal proteins, on the other hand, are considered complete—they contain all the essential amino acids in the right ratios, and are usually more bioavailable.

You don’t need to obsessively track macros to improve your intake. Start with these naturopath-approved tips:

• Prioritise protein at every meal

• Aim for 30–40g at breakfast

• Think in whole food terms—eggs, fish, slow-cooked meats, meat stock, or certain legumes (if tolerated)

• Use your hand as a guide—a palm-sized portion is roughly 25g for most women

Protein is the raw material your body uses to build, heal, and stay strong. From your gut lining to your skin to your immune system—it all relies on steady, quality protein.