High-Protein Diet Plans: Does Too Much Protein Cause Constipation? by 30Seconds Health
Keto is one of the hottest health trends right now, with high-protein diets being all the rage. Cutting carbs and filling up on high-protein diets has produced remarkable weight loss and bodybuilding results for many people, but it is not without hazards and potential difficulties.
So does eating too much protein cause constipation? Yes, it can! The ordinary human body isn't acclimated to excessively high protein and low carbohydrate levels, which might confuse the system and have a variety of negative effects on general health.
Constipation is defined as a condition in which the feces are firm and difficult to pass. Because protein might raise your fluid requirements, make an additional effort to avoid dehydration. Fluid can also be obtained through various beverages, soups and high-water-content fruits and vegetables. To ensure that you are fulfilling your needs, bring a water bottle with you in the car or drink a full glass of water after each meal. Constipation may be avoided by eating enough fiber and drinking enough water.
Increasing your protein intake may help you maintain a healthy, active lifestyle. But constipation is unfortunately a common adverse effect of consuming more protein. If you're aiming to increase your protein intake, don't cut back on high-fiber fruits and vegetables. Nuts, tofu and beans are examples of vegetarian protein sources that are high in both protein and fiber. Drinking additional fluids can sometimes help relieve negative effects like constipation.
Why Does Consuming Too Much Protein Create Constipation?
A diet high in protein may help with either diarrhea or constipation. If you're experiencing constipation, it's quite possible that a food item you're not eating is the cause of the problem. Surprisingly, constipation is sometimes caused by antibiotics. People on diets high in protein may eat less fiber due to the fact that they're more focused on consuming animal proteins, which have zero fiber.
Fiber provides bulk to stools, dragging waste and water through the GI system. It's typically found in grains, vegetables and fruits. Because of this, the meals you consume may pass through your system faster. Fiber keeps the system flowing in the GI tract, which keeps the body in a good state, decreases bloating and removes any potential irritants.
Another thing to keep in mind is that protein powders and shakes might cause GI problems. Megan Robinson, a board-certified dietitian, says a lot of protein powders on the market are not approved by the U.S. Food and Drug Administration (FDA), and their list of ingredients can be deceptive or confusing. Even in situations where they claim to be low-carb or sugar-free, "a lot of them comprise artificial sweeteners and sugar alcohols, all of which are associated with constipation."
If you have a dairy or lactose sensitivity that can contribute to constipation, stay away from these types of protein shakes. Look for protein drinks that have been certified by NSF Certified Sport, which may not cause stomach upset.
How to Figure Out If You're Consuming Too Much Protein
The daily protein allowance is 0.8 grams per kilogram of body weight. But in situations where you're engaging in any type of physical activity where you're doing more than the average person, you probably need a little bit more. For the moderately active woman, Robinson recommends 1 gram of protein per kilogram of body weight. To figure out how much protein you need, you can multiply your weight in pounds by 2.2 and multiply by 2.2 to get kilograms. Divide your weight in pounds by 2.2 to get 68 kilos or 68 grams of protein.
Listen to your body if you're scared about going too far. Are you feeling angry, exhausted and dehydrated at a higher pace than usual? This could indicate that you're consuming too much protein and need to reduce your intake. Always consult your physician or a dietitian to help you create a diet plan that's ideal for you and your body.
Other Consequences of Consuming Too Much Protein
Aside from constipation, consuming too much protein may also have other consequences. Some of these include:
- Weariness: Protein isn't an efficient generator of energy. If you consume a very high-protein diet, protein can be easily transformed to sugar for energy, but it may take a long time to complete digestion. So, if you eat a high-protein diet versus a moderate-carb, moderate-protein diet, you might not get the same amount of energy. That is a reason why mental fog and weariness are so common.
- Weight Gain: When you're trying to shed weight and develop muscle mass by consuming a high-protein diet, it's easy to do the opposite and gain more weight. There are a lot more calories in fat than there are in a good carbohydrate with fiber.
- Bad Breath: According to Robinson, this is rampant in individuals who are on the ketogenic diet. When the human body enters a state of ketosis, it creates major ketones (chemicals such as beta-hydroxybutyrate, acetone and acetoacetate), which can cause bad breath.
Comparing Protein Toxicity Vs. Protein Poisoning
Toxicity can arise when renal function is poor and the body is unable to process protein. This is not the same as protein toxicity.
Protein poisoning is caused by consuming too much protein without balancing out the nutrients with carbs and fat. Protein toxicity occurs when the kidneys do not function properly, resulting in a buildup of protein metabolic wastes. People with kidney illness who take more protein than their bodies can tolerate may be at risk of protein toxicity. Protein toxicity is an uncommon effect compared to constipation. However, because many diets promote high protein intake, it's something to keep in mind.
Speak with a registered dietitian if you have specific questions about how much of each macronutrient you need to support your current activity level and health demands. Your requirements will differ depending on a variety of circumstances.
Although protein is essential for proper function, there is such a thing as too much of a good thing, especially when other macronutrients are deficient.
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