Want to make eggs gut-friendly? AIIMS doctor shares his 5-step recipe to boost digestion and fight inflammation

Eggs are everyone’s breakfast favorite — quick, filling, and versatile. But what if you could make them even healthier for your gut? A Harvard-trained gastroenterologist from AIIMS recently shared how he turns a simple plate of eggs into a gut-loving, anti-inflammatory powerhouse. His viral five-step method is proof that even comfort food can be tweaked into something that supports your body inside out — without losing its flavor.

The AIIMS doctor explained that most people think of eggs as just a source of protein, but there’s much more they can offer. “As a gut doctor, I like to make mine anti-inflammatory and microbiome-friendly,” he said. His process starts with two whole eggs — the perfect number for most people, according to him. He also clarified that the old fear around eggs and cholesterol is outdated science, reassuring that eating up to two a day is completely fine.

Next, he adds a pinch of turmeric for its powerful anti-inflammatory properties and follows it up with black pepper — a crucial step, he explained, since it activates the curcumin in turmeric and enhances its absorption. “That combo is my secret gut-friendly hack,” he shared.

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A post shared by Saurabh Sethi MD MPH | Gastroenterologist (@doctor.sethi)

For flavour and balance, he recommends adding a touch of salt — but keeping it light. Then comes the magic: loading the eggs with fibre-rich and antioxidant-packed vegetables. He suggests using tomatoes, mushrooms, onions, and even olives, as these ingredients bring in healthy fats and nutrients that feed your gut microbes and support digestion naturally.


Finally, he advises cooking the eggs gently — whether scrambled, boiled, or as an omelette — without drowning them in oil. “Let the ingredients shine,” he said, emphasising that how you cook your food can make as much of a difference as what goes into it.