Does high-protein cause constipation?

Protein is a basic requirement of the human body. It is essential for the growth and repair of tissues, which is crucial for the maintenance of muscles, organs, skin and hair. Also, proteins play a vital role in the production of enzymes, hormones and antibodies. They are essential for metabolic processes, immune function and overall health. However, too much protein can also lead to problems. People go for a high protein diet when they are on a fitness mission. But does high protein cause constipation?

What is protein?

Protein is a macronutrient made of amino acids, often referred to as the building blocks of life. Nutritionist Tanya Mehra says these amino acids are essential for various bodily functions, including muscle repair, growth and overall cellular function.

• Non-vegetarian sources include meat, poultry, fish, eggs and dairy products such as milk, cheese and yogurt.
• Vegetarian sources of protein include beans, lentils, tofu, nuts, seeds, and grains such as quinoa.

How Much Protein Do We Need?

The recommended dietary allowance is just 0.8 grams of protein per kg of a person’s weight per day Harvard Health Publishing, however, athletes or some people recovering from illness or injury, may need a higher protein intake, the expert said. High protein intake, usually more than 2 grams per kg of body weight per day, can stress the kidneys and lead to health problems including constipation over time.

How does eating too much protein cause constipation?

Published in April 2024 study Neurogastroenterology & Mobility The journal found an association between dietary protein intake, defined by risk of stool consistency, and an increase in constipation in participants who had low amounts of carbohydrates.

Protein-rich foods, especially animal-based proteins like meat, poultry and dairy, are often low in fiber, which is needed to maintain regular bowel movements, the expert said. Fiber is basically a type of carbohydrate found mostly in legumes, vegetables, fruits and whole grains. Centers for Disease Control and Prevention,

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Also, high protein intake if not balanced with adequate fluid intake can lead to dehydration, which further contributes to constipation. Some people may also experience digestive discomfort or bloating when consuming large amounts of protein, which can worsen constipation symptoms.

Do protein shakes or protein bars cause constipation?

Protein shakes or bars can cause constipation, especially if they’re low in fiber and consumed in excess, Mehra says. Many commercially available protein supplements are highly processed and may lack the fiber and nutrients found in whole foods. Also, some protein powders contain artificial sweeteners or additives that can interfere with digestion in sensitive individuals. Choosing protein supplements made with natural ingredients and pairing them with fiber-rich foods can help prevent constipation.

How to prevent constipation if you eat a high protein diet?

Avoiding constipation while following a high-protein diet involves ensuring adequate hydration and fiber intake.

• Drinking plenty of water throughout the day softens the stool and promotes bowel regularity.
• Including fiber-rich foods in the diet, such as fruits, vegetables, legumes and whole grains, helps digestion and prevents constipation.
• Regular physical activity also supports healthy bowel function by stimulating bowel motility.

When to see a doctor?

If constipation persists despite dietary changes, it is advisable to consult a physician for further evaluation and guidance. Persistent constipation may be an indication of underlying health problems that require medical attention, such as intestinal obstruction, irritable bowel syndrome, or gastrointestinal disorders. A physician can assess individual symptoms, recommend appropriate treatment options, and provide personalized dietary advice to address constipation related to a high-protein diet.

If you eat a lot of protein-rich meat, high-protein foods can cause constipation. Balance with fiber-rich foods to prevent constipation.