Expert-approved top 5 veg protein-rich foods that are also gut-friendly

When it comes to overall well-being, a health gut is very crucial. And with a healthy gut, a rich amount of protein is also required as it is the building block of the human body. It is said that the human body needs enough protein to build, repair, and maintain tissues such as muscles, skin, and organs. It also supports the production of enzymes, hormones, and antibodies, which are essential for immunity and overall functioning. Protein also helps improve strength, supports weight management by keeping you full for longer, and promotes healthy aging by preventing muscle loss. Hence, it is important to add rich sources of protein to the daily diet. According to the British Heart Foundation, most adults need around 0.75 g of protein per kilo of body weight per day (for the average woman, this is 45 g, or 55 g for men). Dr. Pal Manickam, a gastroenterologist preventive gastro, USA recently shared a reel on Instagram explaining top 5 protein-rich foods which are also gut-friendly too. Read to learn the details.

This vegetarian source of protein is at number one position by Dr Pal, as it offers around 19 grams of protein per 100 grams.
How to consume: One can simply marinate tempeh in light soy sauce, ginger, and garlic; grill or stir-fry for a high-protein snack or salad topper. Also, one can add cubes of tempeh to Thai curries, rice bowls, or whole-wheat wraps for a meaty texture.

This version of paneer is said to offer 18 grams of protein per 100 grams, states Dr Pal.
How to consume: For breakfast, one can add cubes to scrambled eggs, oats, or veggie bowls. And for lunch or dinner, one can toss into stir-fries, salads, or light curries with minimal oil. When it comes to snacking, one can grill or air-fry with spices for a quick bite.

This dairy product provides 10 grams of protein per 100 grams.
How to consume: In breakfast, one can pair it with fruits, seeds, and honey for a gut-friendly start. And one can also use it as a base for smoothies or dips.

In his post, he has mentioned that per 100 grams of tofu offers 8 grams protein.
How to consume: Add to soups, rice bowls, or stir-fries with soy sauce and veggies. And for breakfast, one can blend into smoothies for extra protein or scramble it with turmeric and veggies. One can also crumble or grill tofu and top it on salad with greens and light dressings.

As per Dr Pal, sprouting boosts protein and fiber content in the lentil and offers around 7 grams protein per 100 gms.
How to consume: Mix with cucumber, tomatoes, lemon, and a pinch of chaat masala for a crunchy salad. And one can also lightly steam or sauté with curry leaves and mustard seeds for a warm snack.

In his post he mentioned that gut research shows that it is very clear that even though non-vegetarians items have high protein content, unless it is accompanied by good fiber intake, it is not gut friendly.

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Disclaimer: The information provided in this article—is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.