Getting enough protein is crucial for the body, but doing so at the expense of digestive health can backfire. To solve this common dilemma, Dr. Pal Manickam, a noted gastroenterologist and digital creator, has highlighted five protein-packed foods that are gentle on the gut. These options help meet daily nutritional needs while supporting a healthy digestive system.
Expert-Recommended Protein Sources for Optimal Digestion
Dr. Manickam suggests incorporating tempeh, tofu, Greek yoghurt, sprouted moong dal, and low-fat paneer into one's diet. Indianexpress.com consulted health experts to understand the specific benefits of each of these foods for gut health and overall wellness.
1. Low-Fat Paneer: A Staple for Strength and Immunity
Pratiksha Kadam, Chief Dietitian at Kokilaben Dhirubhai Ambani Hospital in Navi Mumbai, explains that paneer is much more than a source of strength. With its high protein content and essential nutrients, it plays a vital role in supporting digestive health and strengthening the immune system. She notes that paneer is an excellent protein source for daily needs, muscle repair, and bodily functions, making it a suitable choice for those on low-carbohydrate diets.
2. Tofu: The Nutrient-Dense Alternative
Kadam points out that tofu, also known as bean curd, often has higher nutritional benefits than paneer. Made from curdled soy milk, its production process is similar to traditional paneer-making. A key advantage of tofu is that it contains all nine essential amino acids necessary for growth and development. For every 100-gram serving, tofu provides about eight grams of protein with only 65-70 calories, which is roughly half the calorie content of paneer (around 260 calories).
3. Tempeh: The Fermented Powerhouse
Tempeh stands out for its impressive protein profile. Kadam reveals that tempeh leads the list with approximately 19 grams of protein per 100 grams, followed by paneer at 18 grams and tofu at about 10 grams. Made from whole, fermented soybeans, tempeh is a complete protein and a source of dietary fibre. The fermentation process introduces probiotics, which actively improve digestion and promote gut health.
4. Sprouted Moong Dal: A Fibre-Rich Choice
Deepalakshmi, a registered dietitian based in Chennai, recommends soaked and sprouted moong dal as an excellent source of both protein and fibre, aiding in weight management and digestion. Soaking breaks down phytic acid, leading to better absorption of iron, zinc, and calcium. It is also low on the glycemic index, making it a good snack for people with diabetes. She advises sticking to half a cup daily, as excessive consumption can cause gas and bloating.
5. Greek Yoghurt: For Satiety and Bone Health
Greek yoghurt is celebrated for its high protein content, which promotes a feeling of fullness and helps control hunger. Deepalakshmi adds that every 100 grams of Greek yoghurt provides about nine grams of protein. It aids digestion, supports gut health, and is rich in calcium, making it an excellent morning food for strengthening bones.
Disclaimer: This information is based on public domain sources and expert opinions. It is always recommended to consult with a healthcare practitioner before making significant changes to your diet.
