Missing protein in your vegetarian diet? Doctor suggests adding these foods to your diet now

For many vegetarians, especially those with sensitive stomachs, getting enough protein without triggering bloating or discomfort can be tricky. The usual protein powders and heavy pulses might not always sit well. But according to Dr. Sayajirao Gaikwad, a homoeopathy doctor from Kolhapur, there are plenty of gentle, natural options available — right from your kitchen shelf.

In a helpful post on X, Dr. Gaikwad listed some of the best vegetarian protein sources that are not only rich in nutrients but also easy on the gut. His advice strikes a balance between nourishment and digestion — a critical aspect often overlooked in standard protein recommendations.

Here’s a breakdown of his top picks:

- Moong dal (especially yellow split)

This dal is known for being light, protein-rich, and extremely easy on the stomach. It’s often recommended in Ayurvedic diets for recovery or detox.

- Curd / Dahi

Apart from being a good protein source, curd promotes digestion by supporting gut-friendly bacteria. It’s a two-in-one: nutrition and gut health.

- Paneer

Soft and protein-dense, paneer is best consumed fresh and homemade. It’s especially beneficial when paired with vegetables or whole grains.

- Tofu

A plant-based alternative to paneer, tofu is light and gentle on digestion while still offering a good dose of protein.

- Buttermilk (chaas)

Hydrating and gut-soothing, chaas adds a modest amount of protein to the diet while supporting digestion and hydration.

- Masoor dal (red lentils)

This dal is easy to cook, light, and packed with protein — ideal for those who want a simple yet nutritious addition to their meals.

- Roasted chana

An excellent snack option, roasted chana offers a crunch with a protein punch. Dr. Gaikwad advises starting with small amounts if digestion is sensitive.

- Milk

A time-tested source of protein, milk is soothing, versatile, and suitable for most people unless they’re lactose intolerant.

- Sprouts

Power-packed with nutrients, sprouts are best lightly steamed if your digestion is weak. This makes them gentler while preserving their protein content.

- Peanuts and almonds

Rich in healthy fats and protein, these nuts are better soaked overnight, especially for those who find them hard to digest in raw form.