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Vegetarian Protein Sources: Struggling to hit your protein target as a vegetarian with a sensitive gut? Leading Gastroenterologist suggests these 5 options |

Sandy Verma November 14, 2025 11:25 AM

Protein, as we all know is the building block of the body-it helps build body tissues, including muscles and bones, and is essential for creating hormones, enzymes, and antibodies that support the immune system. Yet not every protein source is kind to the stomach, and can some can stir up discomfort. Opting for protein foods that are gentle on the gut, can nurture a healthy microbiome, smooth digestion, ease bloating and enhance nutrient absorption.

Dr. Pal Manickam, leading Gastroenterologist reveals 5 gut friendly sources of protein…Sprouted moong dalSprouted moong dal, essentially mung beans, that have been sprouted, packs a punch while trimming down the gas‑making components that often upset digestion. It comes with 7 g of protein per 100 g, and is bundled with fiber, that nourishes the friendly microbes in the gut. Sprouting also unlocks more of the iron and folate hidden in the beans, making them easier for the body to break down and use. This sprouted legume helps promote feeling of fullness, and improves intestine function.

Tofu

Derived from soy, tofu supplies 8 g of plant protein per 100 g making it a protein‑dense staple.

Its low‑fat profile and easy‑going nature on the gut, render it especially good for those with stomach issues. Packed with all the essential amino acids and a generous dose of isoflavones-phyto‑compounds thought to nurture intestinal health and temper inflammation, this modest block doubles as a nutritional ally. The soft yielding texture and flavor let it slip into any recipe, whether simmered in a broth, or tossed into a wok‑heated stir‑fry. Moreover, the plant‑based protein contributes to muscle maintenance while staying light on the digestive tract.

Greek Yogurt

Greek yogurt is excellent because it packs a protein punch-10 g per 100 g, with a suite of probiotics, that nurture a balanced gut microbiome. The straining process removes the extra whey, leaving a velvety product that concentrates the protein. Those probiotics do more than just sit there; they can ease digestion, dial down inflammation, and even give the immune system a lift. By breaking down lactose more than its regular‑yogurt counterpart, it offers a gentler option for people with mild intolerance. You can enjoy greek yogurt in fresh fruit, or serve as a creamy foundation, for sauces and dressings.

Low‑fat paneer

Low‑fat paneer delivers roughly 18 g of protein per 100 g while containing far less fat than regular paneer, which makes it gentler on the stomach. It supplies essential acids, calcium, and nutrients vital for strong bones and proper muscle function. Although full‑fat paneer can sometimes trigger indigestion in individuals, the low‑fat variety is generally well tolerated. As a vegetarian protein source, paneer supports gut health by being easier to digest than most dairy products.TempehTempeh is a fermented soy curd that delivers 19 g of protein per 100 g, and shines as a gut‑friendly food, thanks to its fermentation.

The fermenting microbes break down compounds making the product easier on the stomach, and bumping up its vitamin levels. Brimming with probiotics, it helps keep the gut microbiota balanced, aids digestion and can calm inflammation. Its firm bite makes it a flexible meat alternative, in countless dishes. As a staple, tempeh not fuels a healthy microbiome, but also supplies a solid protein punch.

What about non veg food?Being a non-vegetarian himself, Dr Pal makes it clear that unless non-veg food is accompanied by a decent amount of fiber intake, it is not gut-friendly. So for those who love non-vegetarian fare, they should make sure to never have a protein source as it is, but pair it with a fiber source.