A doctor has unveiled his “ultimate” bread recipe that’s rich in protein and fibre, designed to support gut health naturally. While bread is a common staple, many store-bought varieties contain additives and less-than-ideal ingredients. Baking your own at home can be a healthier and more nutritious alternative.
Dr. Karan Rajan, known online as Dr. Raj, shared his personal recipe with his five million TikTok followers, stating, “This is my ultimate homemade bread and I’m never buying store-bought bread again. Every slice has 10 grams of protein and six grams of fibre. No protein powders and just eight ingredients.”
Here’s what you’ll need:
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Dr. Raj explains the process starts by mixing warm water with 150 grams of Greek yoghurt, which contributes 15 grams of protein and lactic acid bacteria to aid digestion. Then, add yeast along with a pinch of sugar to activate the yeast. Let this mixture sit for an hour.
In another bowl, combine 500 grams of bread flour, which adds 60 grams of protein and 20 grams of fibre, plus a pinch of salt. To boost fibre content, Dr. Raj includes two sachets of Loam fibre—each with 10 grams of fibre from six plant sources—although viewers have suggested psyllium husk as an alternative.
Next, mix in the activated yeast blend and knead everything with a wooden spoon until a soft, sticky dough forms. Grease your bread tin with extra virgin olive oil, which provides anti-inflammatory fats beneficial for the gut lining.
Allow the dough to rise in a warm spot for one to two hours. This slow fermentation breaks down starches, making the bread easier to digest.
Before baking, brush the dough with a flour-water paste and sprinkle on 50 grams of pumpkin and sunflower seeds. These seeds add additional protein, a healthy mix of soluble and insoluble fibre, and omega-3 fats that help strengthen the gut barrier.
Bake the loaf at 200°C for 30 minutes. Dr. Raj also notes that this bread can be baked in batches and frozen to ensure convenience without compromising nutrition.