5 protein-rich gut friendly foods to meet nutritional requirements without compromising digestion

Protein is essential for many bodily functions, but loading up on nutrients at the cost of our gut health is a counterproductive effort. Dr Pal Manickam, gastroenterologist and digital creator, recently took to social media to share five protein-rich options that are also easy on the gut. According to him, adding tempeh, tofu, Greek yoghurt, sprouted moong dal and low-fat paneer to one’s diet can help meet all nutritional requirements without compromising digestion.

Indianexpress.com spoke to health experts and found out in detail how these food items fare in terms of gut health: Pratiksha Kadam, Chief Dietitian Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai, told us that with its high protein content and essential nutrients, paneer is not only a source of strength and sustenance but also plays a crucial role in supporting digestive health and bolstering the immune system. “Paneer is an excellent source of protein, which is essential for meeting day-to-day needs, muscle building, repair, and overall bodily functions. It is a suitable option for those following low-carb diets,” she said.

According to Kadam, tofu has higher nutritional benefits than paneer. Also known as bean curd, tofu is made from soybeans. “Made by curdling fresh soya milk, the mixture is then pressed into a solid block and then cooled to form tofu, similar to how paneer is made from milk traditionally. The liquid whey is discarded, and the curds are then pressed together to form a cohesive bond, thus forming the block of tofu that is available in the market,” she said.

Paneer is an excellent source of protein (Source: Freepik)

It is not just high in protein but also contains all nine essential amino acids required by the body for its growth and development. “A 100-gram serving of tofu provides around eight grams of protein while dishing out half the calories – 65-70 calories as that contained in paneer, which is around 260 calories,” Kadam elaborated.

Kadam said that the protein content in tempeh is higher because it is made from whole, fermented soybeans, which have additional health benefits; its probiotics improve digestion and gut health. Besides, tempeh is a source of dietary fibre and is a complete protein, as it contains all the essential amino acids. “In terms of protein content, tempeh leads with approximately 19 grams of protein per 100 grams, with paneer following at 18 grams and tofu at approximately 10 grams,” she revealed.

Deepalakshmi, registered dietitian at The Cleft and Craniofacial Centre and Sree Balaji Medical College and Hospital, Chennai, said that soaked and sprouted moong dal is a good source of protein and fibre, which helps in weight loss and aids in digestion. “Soaking the moong dal breaks the phytic acid present, and there is a better absorption of nutrients like iron, zinc and calcium. It is low in glycemic index and a good snack for people with diabetes,” she said, adding that one should stick to half a cup per day since going overboard can invite gas and bloating problems.

Greek yoghurt has a high protein content, which helps people feel fuller for longer, curb their hunger pangs, and thereby help them maintain their weight. “Every 100 grams of Greek yoghurt yields nine gms of protein, which can help give you a head start. It helps with digestion and supports gut health. It’s excellent as a morning food since it is also rich in calcium, which strengthens your bones,” added Deepalaksmi.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.