6 Gut-Friendly Protein-Rich Foods for Better Digestion

These six protein-rich foods—curd, buttermilk, sprouted lentils, paneer, eggs, and fish—are ideal for improving digestion and gut health. They’re easy to absorb, reduce acidity, and support a balanced microbiome, making them perfect for Indian diets and sensitive stomachs.

Jan 28, 2026 0 38

These foods are nutrient-dense, easy to digest, and ideal for daily consumption:

Food Item	Gut Benefit	Protein Value (approx.)
Curd (Dahi)	Rich in probiotics, improves gut flora	3.5g per 100g
Buttermilk	Hydrating, soothes digestion	1g per 100ml
Sprouted Lentils	High fiber, boosts gut motility	9g per 100g (moong)
Paneer (Fresh)	Gentle on stomach, reduces acidity	18g per 100g
Eggs (Boiled)	Easily absorbed, low allergen risk	6g per egg
Fish (Light cuts)	Omega-3s reduce inflammation, aid digestion	20g per 100g (salmon)

Curd and Buttermilk: Both are fermented dairy products that contain live cultures which help balance gut bacteria. They also reduce bloating and support nutrient absorption.
Sprouted Lentils: Sprouting breaks down complex sugars and proteins, making them easier to digest. They’re also rich in enzymes and fiber.
Paneer: When fresh and unsalted, paneer is gentle on the stomach and helps reduce acidity. It’s a good source of casein protein.
Eggs: Soft-cooked or boiled eggs are one of the most bioavailable protein sources. They’re easy to digest and rarely cause gut irritation.
Fish: Especially fatty fish like salmon or rohu, are rich in omega-3s which reduce gut inflammation and support overall digestive health.