When our schedules demand more time from new work projects, school routines, social events or more, the hectic pace can quickly replace the calm, mindful eating that we know supports digestion.

As Jen discussed in her last blog, digesting protein well is important at any age. Protein helps stabilize energy, builds and maintains muscle, and supports healthy hormones. However, if it’s not broken down and absorbed properly, it can leave you feeling sluggish, bloated, and very uncomfortable.

Here are five practical tips to help your body make the most of the protein you’re eating this season:

1. Refrain from Microwaving Protein

When we’re short on time, it’s so tempting to cook eggs, beans or reheat last night’s leftovers in the microwave, but for protein, this isn’t ideal. Microwaving can:

Denature the protein structure in a way that makes it tougher to digest.
Dries out meat and beans which leads to harder chewing. If you’re a fast eater, like me, and you don’t chew your proteins well enough, it can cause your stomach to work a lot harder.
Strips out some delicate nutrients from fish or poultry.

Tip: Use gentle reheating methods instead, like warming on the stovetop with a splash of broth, or in the oven or toaster oven at a low temperature. Even an air fryer can be used for gentle reheating. Keeping the temperature between 300 and 350 degrees will be best.

These reheating methods keep proteins tender and easier for your digestive enzymes to handle.

2. Maximize Bean Digestion

Beans and legumes are excellent plant-based protein sources, but they can be tough on digestion if not prepared properly. Their natural compounds (lectins and oligosaccharides) can cause gas, bloating, or discomfort.

Tips for Beans and Legumes:

Soak dry beans overnight before cooking to reduce these compounds.
Cook thoroughly—longer cooking breaks down fibers that can otherwise irritate digestion.
Rinse canned beans well before using to wash away starches or phytates that may have leached into the liquid and cause bloating.

Preparing your own beans is very easy using the slow cooker or Instant Pot. One bag of dried organic beans is equivalent to 6 – 8 cans and they can be frozen for future uses.

If beans feel heavy, try lentils or mung beans, which may be easier to digest.

3. Choose Poultry and Fish Over Red Meat

While all proteins provide important amino acids, some are simply easier to digest than others. Poultry (like chicken and turkey) and most fish break down more efficiently in the digestive tract compared to red meats like beef or lamb.

Why?

Poultry and fish generally have less connective tissue and lower fat content, so they require less stomach acid and enzymatic effort.
Red meat fibers are denser, and higher fat slows gastric emptying, meaning food stays in your stomach longer—potentially leaving you feeling heavy or sluggish.

In addition, tryptophan is an amino acid that can help repair and restore our intestinal lining. Poultry is a good source of tryptophan.

Tip: You can certainly still eat red meat, but keeping portions smaller and balancing it with vegetables can support digestion.

4. Cook Low and Slow or Use the Instant Pot

Your cooking method matters just as much as the type of protein you choose. Slow cooking, braising, or pressure cooking helps break down the collagen and fibers in meat. This makes proteins softer, moister, and easier for your body to digest.

Tips:

Make soups, stews, or shredded chicken in a slow cooker. Start them in the morning so they are ready by dinnertime.
Use the Instant Pot to make flavorful beans, tender beef stew, or pulled chicken in under an hour while preserving nutrients and improving digestibility.
Extras can be used for leftover nights or frozen for future meals.

5. Skip Deli Meats and Choose High-Quality Protein

Processed deli meats may be convenient, but they come with digestive and overall health drawbacks.

Many deli meats contain additives, preservatives, and high sodium, which can stress digestion.
Many deli meats are lower in nutrient density compared to whole, freshly cooked proteins.
They may contribute to bloating or discomfort in sensitive individuals.

Tip: Choose whole food proteins whenever possible like roasted chicken breast, baked salmon, boiled eggs, or lentil soup. Believe it or not, roasting a large turkey breast takes hardly more time than cooking smaller proteins and it can be sliced for lunches, snacks, or post-workout protein. By preparing proteins this way, you’re in control of what’s going into your body.

Bottom Line

Remember that how you choose and prepare your proteins can make a big difference in how well your body digests and absorbs them.

With small shifts—like choosing poultry and fish, cooking low and slow, or soaking beans, you’ll support your digestion and help stabilize energy during the busy months ahead.

Here are three savory protein-based recipes that are full of flavor and perfect for fall.

Slow Cooker Almond Butter Chicken

1-2 lbs. boneless chicken breast or chicken thighs
½ cup almond butter
1 TBSP cumin
1 tsp crushed garlic
1 lime, juiced
¼ cup gluten-free tamari or coconut aminos
½ cup chicken broth

Place all ingredients into a slow cooker and mix until chicken is completely coated with the sauce.
Cook on high for about 2 hours or low for about 4 hours.
When finished, shred chicken by pulling apart with 2 forks. Serve over rice or quinoa.

NOTE: If using bone-in chicken, cooking time will double.

Spinach Bean Soup
Recipe adapted from the Adrenal Reset Diet

1 tsp coconut oil
1 small red onion, diced
1 can coconut milk
1 ½ cups canned black beans, rinsed well
1 scoop protein powder, optional
½ cup chopped raw cashews
1 garlic clove, minced
½ tsp freshly ground black pepper
½ tsp chili powder
1 pinch cayenne pepper, optional
6 cups fresh spinach

Heat oil in saucepan and sauté onion until softened, about 1 – 2 minutes.
Add remaining ingredients except spinach and simmer over low heat for about 10 minutes.
Stir in spinach and cook until wilted, for about 1 minute.

Serve warm or refrigerate for up to 24 hours to allow flavors to meld.

Italian Beef and Broccoli Over “Zoodles”
Recipe adapted from AmyMyersMD.com

3 cups broccoli florets, fresh or frozen
¼ cup olive oil
1 medium sweet onion, thinly sliced
12 oz boneless beef sirloin steak, cut into thin strips
1 tsp dried oregano
½ cup basil, minced or 2 tsp dried
¼ tsp salt
¼ tsp black pepper
5 garlic cloves, minced or 2 tsp garlic powder
1 cup bone broth
12 oz zucchini or kelp noodles
¼ cup olive tapenade, optional, for garnish

Preheat a large skillet over medium heat and add 2 TBSP olive oil. Add onion and garlic to pan and cook for about 5 minutes or until tender, stirring occasionally. Set aside.
Place steak strips in same pan over medium heat. Sprinkle with oregano, salt, and pepper. Cook for about 5 minutes or until steak strips are cooked through. Set aside.
Add remaining olive oil to the same skillet and heat over medium heat. Add broccoli and bone broth and cook under tender but not mushy, approximately 4 minutes.
Once broccoli is cooked, add the beef and onions back to the same pan, with the basil and stir well. Allow to cook for about two minutes to combine flavors.
To assemble, place a portion of kelp or zucchini noodles on a plate, then top with beef and broccoli mixture, then add a dollop of olive tapenade for garnish if desired.

Disclaimer: Nutrition therapy is not intended as a diagnosis, treatment, prescription, or cure for any disease, or as a substitute for medical care. Jen Marshall, Stacy St Germain, and Jill Dopp are not licensed medical providers. Nutrition plans are not intended as a substitution for traditional medical care, nor should they be interpreted as medical advice, but instead is an adjunctive and supportive therapy.

Digest Protein with Ease: Five Tips for Preparing both Plant- and Animal-Based Protein