Jan 11, 2026
3 min read
Gastroenterologist Dr.Pal Manickam recommends 5 gut-friendly sources of protein, including tempeh, tofu, Greek yogurt, sprouted mung beans, and low-fat cottage cheese.Made from fermented soybeans, tempeh is high in protein (19g/100g) and provides probiotics for better digestion.
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Protein is essential for many bodily functions, but eating nutritious foods at the expense of gut health can be counterproductive. Gastroenterologist and digital inventor Dr.Pal Manikum recently shared five protein-rich and gut-friendly options. According to him, adding tempeh, tofu, Greek yogurt, sprouted dal and low-fat paneer to your diet can help you get all the nutrients you need without affecting your digestion.
We talked to health experts and found out in detail how these foods affect gut health:
Pratiksha Kadam, Chief Dietitian, Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai, told us that being high in protein and essential nutrients, paneer is not only a source of strength and nutrition but also plays an important role in maintaining the health of the digestive tract and boosting the immune system.” Paneer is an excellent source of protein that is essential for meeting daily needs, building muscle, recovery and overall good body choice.
According to Kadam, curd has more nutritional value than paneer. Tofu, also known as tofu pudding, is made from soybeans. "It is made from fresh milk, the mixture is pressed into a solid block and cooled to make tofu, just like paneer is made from milk. The liquid milk is discarded, and the curds are pressed to form a tight bond, creating the available tofu blocks.to trade," he said.
Not only is it rich in protein, it also contains the nine essential amino acids that the body needs for growth and development."A 100 gram portion of tofu provides about eight grams of protein while providing half of the calories - 65-70 calories for paneer, which is about 260 calories," Kedem explains.
According to Kadam, tempeh's protein content is high because it is made from fermented soybeans, which have additional health benefits;its probiotics improve digestion and intestinal health.Furthermore, tempeh is a complete protein because it is a source of dietary fiber and contains all essential amino acids.“In terms of protein content, tempeh has around 19 grams of protein per 100 grams, while paneer has 18 grams and tofu has around 10 grams.”he said.
Deepalakshmi, a registered dietician at The Cleft and Craniofacial Center and Sree Balaji Medical College and Hospital, Chennai, said that soaked and sprouted moong dal is a good source of protein and fiber, which aids in weight loss and aids in digestion.days since going overboard can cause problems with gas and bloating.
Greek yogurt is high in protein, which helps people feel fuller for longer, reduces hunger, and helps maintain their weight."Every 100 grams of Greek yogurt provides 9 grams of protein, which gives you a head start. It aids digestion and supports gut health. It's a great breakfast because it's also rich in bone-strengthening calcium," says Dipalaxmi.
Disclaimer: This article is based on information from the public domain and/or experts we spoke to.Always consult your health practitioner before starting any procedure.
