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Samantha Ruth Prabhu follows Rashi Chaudhary’s advice to consume 100 grams of protein daily using hung curd, paneer and dal, highlighting gut health and simple diets for women
Samantha Ruth Prabhu consumes 100g of protein daily for her 50kg weight.
As conversations around fitness and nutrition gain prominence, actor Samantha Ruth Prabhu often emerges as a role model for disciplined living. Now, her Dubai-based nutritionist, Rashi Chaudhary, has shared insights on how simple dietary choices can help Indian women meet their daily protein requirements, without relying on expensive supplements or complex diets.
According to Chaudhary, Samantha consumes nearly 100 grams of protein every day to maintain muscle strength, stamina and a toned physique. She noted that an average Indian woman, weighing between 55-60 kgs, requires at least 60-80 grams of protein daily. However, most women fall short due to carbohydrate-heavy meals and a lack of awareness about protein-rich foods.
Chaudhary observed that many women, especially those following vegetarian or predominantly plant-based diets, unknowingly consume excess carbohydrates and fats while neglecting protein. This imbalance not only affects energy levels but can also contribute to hair loss, fatigue and weaker immunity.
She added that a sudden increase in protein intake may initially lead to digestive discomfort such as gas, bloating or constipation. For this reason, she advises gradual inclusion of protein sources and emphasises the importance of gut health. A healthy digestive system, she explained, is essential for better absorption of nutrients.
3 Foods That Meet Daily Protein Needs
Nutritionist Rashi Chaudhary recommends three easily available protein-rich foods that can help meet nearly 80 grams of daily protein intake:
- 200 grams of hung curd
- 150 grams of paneer (cottage cheese)
- Three bowls of thick dal or lentils (about 600 grams in total)
Together, these foods can provide sufficient protein for an average adult woman, without the need for supplements or imported superfoods.
Why Gut Health Matters
Citing research from the National Institutes of Health (NIH), Chaudhary explained that an imbalance in gut microbes can hinder nutrient absorption, influence immunity and affect metabolic health over time. Maintaining gut health through probiotics, fibre-rich diets and adequate hydration is crucial to ensure that the body effectively utilises protein.
If women distribute their protein intake evenly throughout the day, Chaudhary said, they may notice improvements in energy levels, reduced weakness and healthier hair. She reiterated that focusing on simple, home-cooked foods is more sustainable than following restrictive diet trends.
Disclaimer: This information is based on general observations and expert opinions. Readers are advised to consult a certified dietitian or medical professional before making significant dietary changes.
October 27, 2025, 15:25 IST
