Can a high-protein diet cause constipation?

Protein is the essential requirement of a human physique. It’s wanted for the expansion and restore of tissues, making it essential for the upkeep of muscle groups, organs, pores and skin, and hair. Additionally, proteins play a key position within the manufacturing of enzymes, hormones, and antibodies. These are important for metabolic processes, immune perform, and general well being. Nevertheless, an excessive amount of of protein might also result in issues. Folks are inclined to go for a high-protein food regimen when they’re on a health mission. However can an excessive amount of of protein trigger constipation?

What’s protein?

Protein is a macronutrient made up of amino acids, also known as the constructing blocks of life. These amino acids are important for numerous bodily features, together with muscle restore, development, and general mobile perform, says nutritionist Tanya Mehra.

• Non-vegetarian sources embrace meat, poultry, fish, eggs, and dairy merchandise comparable to milk, cheese, and yogurt.
• Vegetarian sources of protein embody beans, lentils, tofu, nuts, seeds, and grains like quinoa.

How a lot protein do we’d like?

The Advisable Dietary Allowance is simply 0.8 grams of protein per kg of an individual’s weight per day, as per Harvard Well being Publishing. Nevertheless, some individuals, comparable to athletes or these recovering from sickness or damage, could require increased protein consumption, says the knowledgeable. Consuming extreme protein, usually greater than 2 grams per kg of physique weight per day, can pressure the kidneys and doubtlessly result in well being points, together with constipation over time.

How does consuming an excessive amount of protein trigger constipation?

An April 2024 research printed within the Neurogastroenterology & Motility journal discovered an affiliation between dietary protein consumption and a rise in constipation outlined by stool consistency danger in contributors who had a low quantity of carbohydrates.

Protein-rich meals, significantly animal-based proteins like meat, poultry, and dairy, are sometimes low in fiber, which is crucial for sustaining common bowel actions, says the knowledgeable. Fiber is principally a sort of carbohydrate that’s discovered principally in legumes, greens, fruits and complete grains, as per the Facilities for Illness Management and Prevention.

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Additionally, extreme protein consumption could result in dehydration if not balanced with satisfactory fluid consumption, additional contributing to constipation. Some people might also expertise digestive discomfort or bloating when consuming giant quantities of protein, which may exacerbate constipation signs.

Can protein shakes or protein bars trigger constipation?

Protein shakes or bars can doubtlessly trigger constipation, significantly if they’re low in fiber and consumed in extra, says Mehra. Many commercially out there protein dietary supplements are extremely processed and will lack the fiber and vitamins present in complete meals. Additionally, some protein powders comprise synthetic sweeteners or components that may disrupt digestion in delicate people. Choosing protein dietary supplements constituted of pure components and pairing them with fiber-rich meals may help forestall constipation.

The right way to forestall constipation if you’re on a high-protein food regimen?

Stopping constipation whereas following a high-protein food regimen includes guaranteeing satisfactory hydration and fiber consumption.

• Consuming loads of water all through the day helps soften stools and promote bowel regularity.
• Incorporating fiber-rich meals comparable to fruits, greens, legumes and complete grains into meals can support digestion and stop constipation.
• Common bodily exercise additionally helps wholesome bowel perform by stimulating intestinal motility.

When to see a physician?

If constipation persists regardless of dietary modifications, it’s advisable to seek the advice of a physician for additional analysis and steering. Persistent constipation could also be indicative of underlying well being points that require medical consideration, comparable to intestinal obstruction, irritable bowel syndrome, or gastrointestinal problems. A physician can assess particular person signs, suggest acceptable remedy choices, and supply personalised dietary recommendation to handle constipation associated to a high-protein food regimen.

Protein-rich meals could trigger constipation if you’re principally consuming meat stuffed with protein. Be certain to steadiness it with meals wealthy in fiber to stop constipation.