Ashhar Alam/New Delhi

Eggs are a protein staple in many diets, but gastroenterologist Dr Saurabh Sethi reveals that how you prepare them can make all the difference. In a recent YouTube short, he shared five simple steps to turn ordinary eggs into a gut-friendly, anti-inflammatory powerhouse.

Use Two Whole Eggs

Up to two yolks a day are safe for most people. The old cholesterol scare around eggs is largely outdated.

Add Turmeric and Black Pepper

A pinch of turmeric brings anti-inflammatory benefits, while black pepper activates curcumin for maximum absorption, Sethi’s “secret gut-friendly hack.”

Season Lightly

A little salt is enough to enhance flavour without overdoing it.

Pack in Vegetables

Tomatoes, onions, mushrooms, olives, spinach, or bell peppers add fibre, antioxidants, and healthy fats that nourish gut microbes and support digestion.

Cook Gently

Scramble, omelette, boil, or soft-poach your eggs. Avoid browning in oil to preserve protein quality and healthy fats.

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Consultant dietitian Garima Goyal emphasizes that pairing eggs with anti-inflammatory spices, fibre-rich vegetables, and healthy fats like olive oil, ghee, or avocado enhances nutrient absorption and promotes overall gut health. Adding herbs such as parsley, oregano, or thyme not only boosts antioxidant potential but also adds natural flavour without excess salt.

With these easy steps, a simple breakfast can become a nutrient-dense, gut-loving meal that supports digestion, reduces inflammation, and helps stabilize blood sugar.