High-protein diets have gained popularity for their effectiveness in weight loss and muscle building. However, a common side effect that many experience is constipation. While protein itself doesn't directly cause constipation, the types of foods often emphasized in high-protein diets can lead to this uncomfortable condition. This article explores the connection between high-protein diets and constipation, offering practical strategies to prevent and alleviate it.
The Connection Between Protein and Constipation
Protein itself does not directly cause constipation. However, some high-protein foods may be low in fiber. Not getting enough fiber can lead to constipation. Following a high protein diet without enough fiber may lead to constipation.
High Protein Foods and Low Fiber Intake
Certain high protein foods, such as meat, are low in fiber. Foods high in protein and low in fiber may include meat, processed foods such as hot dogs, and fast food and prepared foods such as snack foods. Diets that lack fiber may cause constipation. Protein can also increase feelings of fullness, which may lead to people eating less of other food groups, such as sources of fiber.
Following a high protein diet may mean individuals replace foods that are good sources of fiber, such as whole grains, vegetables, and fruits, with protein sources that may lack fiber.
The Role of Fiber
Dietary fiber is an undigestible type of carbohydrate that comes from plants. Fiber may be soluble or insoluble, and both types support gut health. Insoluble fiber, in particular, helps you avoid constipation.
Read also: High-Fiber Diet for Better Health
How to Prevent Constipation on a High-Protein Diet
Eating more fiber may help prevent constipation. There’s no doubt that protein provides important health benefits. Eating protein makes you feel full and regulates blood sugar, which can be helpful when you’re trying to lose weight. Eating too much animal protein has a downside if you don’t balance a high protein intake with other foods. This can be detrimental to bowel health and can cause symptoms like constipation, gas, and diarrhea.
Increasing Fiber Intake
The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) recommends adults have a daily fiber intake of 22-34 grams (g). A person can increase fiber in their diet by eating foods such as:
- Vegetables, including broccoli, green peas, and carrots
- Fruits, including apples, pears, berries, and oranges
- Whole grains, including whole wheat breads and pasta, oatmeal, and bran
- Legumes, including lentils, kidney beans, chickpeas, and black beans
- Nuts, including almonds, pecans, and peanuts
People may want to plan out high fiber meals to help prevent constipation. A person can increase fiber within a meal by adding additional sources of fiber, such as:
- Blending fruit, such as berries, into a smoothie for breakfast or adding fruit onto cereal or oatmeal
- Adding vegetables and salad into a wholegrain sandwich
- Adding oats to bread or baked goods
- Adding beans into a vegetable soup or salad
- Chopping up vegetables to stir into wholegrain pasta or noodles
Increasing fiber gradually can help the body adjust from a low fiber diet to a high fiber diet.
Staying Hydrated
It is also important to drink plenty of water and other fluids while eating a high fiber diet, which helps the fiber work properly. Water and fluid intake is also necessary for avoiding constipation. Animal protein sources do contain naturally occurring moisture. However, their water content may not be enough to reduce constipation.
Read also: Delicious High-Fiber Smoothie Recipes
Regular Physical Activity
Constipation can make you feel sluggish. But increasing your physical activity level can help your bowels move more freely. Getting regular physical activity each day at a moderate-vigorous intensity, such as brisk walking, can help you avoid constipation with protein. Try taking a walk or bike ride after meals.
Balancing Your Meals
Balance each meal, so you’re including a high fiber food along with protein. This can be as simple as adding a side salad or vegetable to your dinner plate, along with a lean piece of chicken or fish.
Choosing Plant-Based Proteins
Substitute plant-based, protein-rich foods like beans and tofu for animal proteins like meat or turkey. Incorporate plant-based proteins like legumes, nuts, and tofu into your meals.
Varying Breakfast Options
If your daily go-to breakfast is eggs and bacon, try alternating between eggs, oatmeal, and Greek yogurt instead. You can further increase the fiber content of these healthy foods with add-ins like chia seeds or flax seeds.
Snacking Smart
Choose high fiber snacks between meals, such as a handful of almonds or a fruit. Prunes may also be a good choice.
Read also: Explore the pros and cons of a high metabolism diet
Addressing Common Questions
This section answers some common questions about protein and constipation.
Does Protein Affect Bowel Movements?
According to a 2016 review, long-term high protein intake of more than 2 grams (g) of protein per kg of body weight may lead to digestive issues. Increased protein intake may lead to diarrhea, abdominal discomfort, and nausea.
If people have a protein intolerance, it may cause gastrointestinal symptoms such as diarrhea, abdominal pain, gas, and vomiting.
Can Pea Protein Cause Constipation?
A small-scale 2022 study examined how easily the body can digest pea protein in 15 participants. Researchers found that certain amino acids in pea protein are less easy to digest than those in casein, a protein occurring in dairy. However, there were no significant differences in how the small intestine could digest either protein.
Overall, this small study concluded that pea protein is easy to digest, suggesting it may not cause digestive issues such as constipation.
Do Protein Bars Constipate You?
Protein bar ingredients vary by brand. If you’re substituting protein bars for meals, and the bars you choose don’t contain fiber, they may constipate you.
Do Protein Shakes Constipate You?
Protein shakes, like bars, may or may not cause constipation, depending on their ingredients. Powdered shakes are mixed with water or juice and may be less likely to cause constipation than protein bars. Ready-made shakes also typically contain water or some other type of fluid.
How Much Protein Is Too Much?
Experts don’t always agree on the amount of protein people should consume on a daily basis. The USDA recommends an individual aim for eating around 5.5 ounces of protein per day for a 2,000-calorie diet. The amount of protein you need every day is influenced by several factors. They include:
- The sex you were assigned at birth
- Pregnancy or lactation status
- Age
- Weight
- Activity level
Current guidelines for the recommended dietary allowance (RDA) for protein is 0.36 grams per pound of body weight. The RDA represents the minimum amount of protein you should eat daily. This may not be enough for very active people or for people who are nursing (nursing or chestfeeding).
Whey Protein and Constipation
While some powders are gentler on your digestive tract than others, taking whey protein can indeed lead to digestive issues like constipation, diarrhea, or nausea for some people, according to Cleveland Clinic.
Lactose Content
If you regularly experience constipation from whey protein, a milk sugar called lactose could be to blame. That's because whey is made up of milk proteins and thus contains lactose, according to Cleveland Clinic. And whey protein constipation isn't the only symptom to look out for; if you're lactose intolerant, the lactose in your powder can trigger digestive issues like diarrhea, nausea, bloating, and cramping.
If you're lactose intolerant, you might want to opt for a whey protein isolate, which has the least amount of lactose per serving. You can also take over-the-counter lactase supplements to help your body break down lactose, according to Mayo Clinic. Do not take any whey protein products if you have a milk allergy, Cleveland Clinic notes.
Added Sugars
Another potential reason whey powder causes diarrhea and other gastrointestinal issues is because these products can contain added sugars or artificial sweeteners, according to Cleveland Clinic. For some people, ingesting all that sugar or artificial sweetener at once can trigger diarrhea, according to Harvard Health Publishing. And according to Mayo Clinic, sweeteners like sugar alcohols, stevia, and luo han guo can lead to gas, bloating, and diarrhea.
If whey protein and gas seem to go hand-in-hand for you, check the label before you buy the product to make sure that whey is the only ingredient listed, according to Cleveland Clinic. Some protein powders can also contain additives like artificial flavoring or fillers, according to Cleveland Clinic, which could further contribute to your symptoms.
Other Dietary Considerations
If you get constipated often, do yourself a favor and take a look at your diet.
Dairy Consumption
Among the foods that may block you up: too much cheese and milk. But you may not have to give up dairy -- just eat less of it and change your choices. Try yogurt with probiotics, live bacteria that’s good for your digestive system. It may help relieve constipation.
Processed Foods
Does your busy lifestyle have you eating on the go? Those ready made meals may be convenient, but they could cause a backup. Most are low in fiber, which you need to help food move through your system. By taking time to slow down, you may speed up your digestion.
Fried Foods
Aunt Helen’s chicken is almost impossible to pass up, but consider opting for an entrée with more fiber if you’re having a tough time on the toilet. Fried foods are full of fat and are hard to digest. When food moves through your colon slowly, too much water can be taken out of it. That makes for a hard, dry stool.
Refined Sugar
Add possible constipation to the many reasons a sweet dessert should be an occasional, not regular, thing. Pastries, cookies, and other treats with refined sugar are low in fiber and fluids, and high in fat. That’s no good if you’re having trouble keeping things moving. Satisfy your sweet tooth with strawberries and yogurt. Your tummy will thank you for it.
White Flour
Too much of this will give you hard, dry stools. It’s made with low-fiber white flour. Go for whole-grain toast instead. It may help your next trip to the bathroom go more smoothly.
Alcohol
Like coffee, booze can make it hard for your body to hang onto water. That can spell trouble for your bathroom visits until you get hydrated again.
When to Seek Medical Advice
If your constipation is accompanied by abdominal pain or by symptoms like fever, nausea, severe bloating, or vomiting, let your healthcare professional know. You should also see your doctor for constipation that lasts longer than 5 days or that doesn’t resolve with over-the-counter treatment.
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