Can too much-protein trigger 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 tissues, 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 operate, and general well being. Nevertheless, an excessive amount of of protein might also result in issues. Individuals are likely to go for a high-protein food plan 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 varied bodily features, together with muscle restore, development, and general mobile operate, says nutritionist Tanya Mehra.

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

How a lot protein do we want?

The Really helpful Dietary Allowance is simply 0.8 grams of protein per kg of an individual’s weight per day, as per Harvard Health Publishing. Nevertheless, some individuals, resembling athletes or these recovering from sickness or harm, could require larger protein consumption, says the knowledgeable. Consuming extreme protein, sometimes 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 examine revealed within the Neurogastroenterology & Motility journal discovered an affiliation between dietary protein consumption and a rise in constipation outlined by stool consistency threat in individuals 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 important for sustaining common bowel actions, says the knowledgeable. Fiber is principally a kind of carbohydrate that’s discovered principally in legumes, greens, fruits and complete grains, as per the Centers for Disease Control and Prevention.

Additionally, extreme protein consumption could result in dehydration if not balanced with enough fluid consumption, additional contributing to constipation. Some people might also expertise digestive discomfort or bloating when consuming giant quantities of protein, which might 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 accessible protein dietary supplements are extremely processed and should lack the fiber and vitamins present in complete meals. Additionally, some protein powders include synthetic sweeteners or components that may disrupt digestion in delicate people. Choosing protein dietary supplements comprised of pure components and pairing them with fiber-rich meals may help stop constipation.

The best way to stop constipation if you’re on a high-protein food plan?

Stopping constipation whereas following a high-protein food plan entails guaranteeing enough hydration and fiber consumption.

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

When to see a health care provider?

If constipation persists regardless of dietary modifications, it’s advisable to seek the advice of a health care provider for additional analysis and steerage. Persistent constipation could also be indicative of underlying well being points that require medical consideration, resembling intestinal obstruction, irritable bowel syndrome, or gastrointestinal issues. A health care provider can assess particular person signs, advocate acceptable therapy choices, and supply personalised dietary recommendation to handle constipation associated to a high-protein food plan.

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