9 Easy-to-Digest Protein Sources for a Happier Stomach

Protein is one of the most important nutrients in your diet — it keeps your muscles strong, repairs tissues, fuels energy, and even helps regulate hormones and enzymes. But here’s the catch: protein takes longer to digest than carbs or fats. While that can keep you feeling full for longer, some people experience heaviness, bloating, or discomfort after a protein-heavy meal.

The good news? Not all protein sources are hard on your stomach. Some foods are naturally easier to digest and still pack a healthy protein punch. Nutritionist and holistic wellness coach Eshanka Wahi shares her top picks that are both gentle and nourishing.

Eggs 🍳

Vegetables Only – Assorted fresh greens for Day 2 diet

Eggs are one of the most wholesome and gentle proteins you can eat. Each egg offers about 6–7 grams of protein, while two large eggs give you around 13 grams. Soft-boiled or poached eggs are especially easy on digestion, making them a perfect breakfast or light meal.

Tofu 🌱

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Made from soybeans, tofu is a complete plant-based protein with around 17 grams of protein per 100 grams. It’s naturally low in fibre, making it a great option for sensitive stomachs. Plus, it’s rich in calcium, magnesium, and iron.

Greek Yogurt 🥛

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Greek yogurt is thick, creamy, and protein-packed — about 10 grams per 100 grams. Thanks to the probiotics it contains, it also supports gut health and digestion. Enjoy it plain, with fruit, or in smoothies.

Fish & Turkey 🐟🦃

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Lean animal proteins like fish and turkey are easier on digestion compared to red meats. Both provide around 22 grams of protein per 100 grams, with less fat, meaning your body can process them without that heavy, bloated feeling.

Pumpkin Seeds 🎃🌱

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Tiny but mighty! Pumpkin seeds deliver about 19 grams of protein per 100 grams along with magnesium, healthy fats, and antioxidants. Soaking or lightly roasting them makes them gentler on the stomach. Sprinkle them over salads, yogurt, or oatmeal.

Lentils, Chickpeas & Mung Beans 🫘

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Legumes can be tricky for some, but when soaked, sprouted, or well-cooked, they’re much easier to digest. Cooked lentils or chickpeas give you 7–9 grams of protein per 100 grams, while mung beans are particularly gut-friendly. They’re also packed with iron and folate.

Bone Broth 🍲

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Warm, soothing, and nourishing — bone broth is rich in collagen, amino acids, and minerals. Since it’s liquid, it’s very easy to digest and provides protein that supports gut lining health and tissue repair.

Chicken Breast 🍗

Vegetables Only – Assorted fresh greens for Day 2 diet

Skinless chicken breast is lean, low in fat, and gentle on the stomach. At about 31 grams of protein per 100 grams, it’s one of the highest-quality protein options. Boil, grill, or lightly season for best results.

Milk 🥛

Vegetables Only – Assorted fresh greens for Day 2 diet

Milk is a classic protein-rich drink with about 3.4 grams of protein per 100 ml. It contains both whey and casein, which are complete proteins. If regular milk gives you trouble, lactose-free milk is a great alternative with the same benefits.

Final Thoughts 💡

If you often feel bloated or sluggish after a high-protein meal, it might not be the protein itself — but the type of protein you’re choosing. Eggs, tofu, Greek yogurt, lean meats, legumes, and seeds can all give your body the nutrients it needs without overloading your digestive system.

Eating protein doesn’t have to feel heavy. With these easy-to-digest options, you can stay energized, support muscle health, and keep your gut happy.