Can a high-protein diet cause constipation?

Protein is important for the body’s natural functioning, but can too much of it cause constipation?

Protein is one of the needs of the human body. It is necessary for the growth and healing of tissues and is therefore crucial for the maintenance of muscles, diseases, skin and hair. Proteins also play an important role in the production of enzymes, hormones and antibodies. These are important for metabolic processes, immunity and overall health. But too much protein can cause problems. Most people choose high-protein foods when exercising.

What is protein?

Protein is a macronutrient that contains amino acids, which are often called the building blocks of life. These amino acids are essential for many body functions, including muscle repair, growth, and overall cell function.

Sources of protein

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

How much protein do we need?

According to Harvard Health Publishing, the recommended dietary intake is only 0.8 grams of protein per kilogram of body weight per day. But experts say some people, such as athletes or people recovering from illness or injury, may need more protein. Consuming too much protein (usually more than 2 grams per kilogram of body weight per day) can tax the kidneys and lead to health problems, including chronic constipation.

How does eating too much protein cause constipation?

A study published in April 2024 in the journal Neurogastroenterology & Motility found an association between a high-protein diet and increased constipation among participants who reduced the amount of carbohydrates in their stool.

Experts say that high-protein foods, especially animal products such as meat, poultry and dairy, often contain fiber, which is important for maintaining a healthy stomach. Fiber is an important carbohydrate found in legumes, vegetables, fruits and whole grains, according to the Centers for Disease Control and Prevention.

Additionally, consuming too much protein will cause dehydration if not balanced with enough fluids, which will lead to constipation. Some people may experience abdominal pain or bloating when consuming large amounts of protein, which can lead to constipation.

Do protein shakes or bars cause constipation?

Protein shakes or bars can cause constipation, especially if they are low in fiber and consumed in excess. Many high-protein products are processed and may not contain the fiber and nutrients found in whole foods. Additionally, some protein powders contain sweeteners or additives that may interfere with digestion in sensitive individuals. Choosing a protein supplement made from natural ingredients and combined with fiber-rich foods can help prevent constipation.

Can you prevent constipation if you follow a high-protein diet?

Preventing constipation when following a high-protein diet requires adequate fluid intake and fiber intake.

• Drinking plenty of water every day can help soften stools and speed up bowel movements.
• Including fiber-rich foods such as fruits, vegetables, legumes and whole grains in your diet can aid digestion and prevent constipation.
• Regular physical activity also supports good bowel function by increasing bowel movements.

When should I see a doctor?

If constipation occurs despite dietary changes, it is recommended to consult a physician for further evaluation and guidance. Persistent constipation may be a sign of a health problem that requires medical attention, such as constipation, irritable bowel syndrome, or stomach infection. A doctor can evaluate individual symptoms, recommend appropriate treatments, and offer personalized dietary recommendations to relieve constipation that include too much protein.

If you eat high protein meat, high protein foods will cause constipation. Be sure to balance fiber-rich foods to prevent constipation.