No chicken or egg needed: Gastro doctor Dr. Pal lists top 5 protein rich vegetarian foods that will boost your gut health

Dr Pal is a gastroenterologist, highlights five vegetarian proteins that are gentle on digestion and good for gut bacteria because they also bring fiber or probiotics or both. The simple idea is that protein plus fiber or fermentation supports the gut microbiome better than protein alone.​

Whole green gram that has been soaked and sprouted which increases some vitamins, improves digestibility, and adds a little more fiber. Nutrition note: About 7 grams protein per 100 grams sprouted, and sprouting reduces compounds that cause gas for many people. How to include: Toss into salads, chaats, poha, or lightly saute with mustard seeds and curry leaves for a quick snack.​

Soy paneer is made by curdling soy milk and pressing it into blocks which gives complete plant protein with low saturated fat. Nutrition note: About 8 grams protein per 100 grams with a neutral taste that takes on marinades easily. How to include: Add to stir fries, kathi rolls, palak tofu, or pan sear with pepper and garlic for a 10 minute protein side.​

Strained dahi is thicker and higher in protein and also brings live cultures that act as probiotics for the gut. Nutrition note: Around 10 grams protein per 100 grams with beneficial bacteria that can help balance the gut microbiome. How to include: Eat as a bowl with fruit and nuts, make raita with cucumber, or use in smoothies for extra protein.​

Cottage cheese made from milk but with less fat which keeps protein high while reducing heaviness for some people. Nutrition note: Nearly 18 grams protein per 100 grams if made with low fat milk which supports muscle maintenance with fewer calories. How to include: Bhurji, tikka in an air fryer, or add cubes to mixed vegetable gravies and millet pulao.​

Fermented soybeans bound into a firm cake where fermentation adds gut friendly compounds and improves digestibility. Nutrition note: Roughly 19 grams protein per 100 grams and brings natural probiotics and prebiotic fiber like components after fermentation. How to include: Slice and pan grill then add to Buddha bowls, toss with schezwan style sauces, or crumble into kheema style fillings.​​
​(Disclaimer: This story is not for professional medical advice and does not substitute any medical advice. This is strictly for educational purposes alone.)​