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 muscular tissues, organs, pores and skin, and hair. Additionally, proteins play a key function within the manufacturing of enzymes, hormones, and antibodies. These are important for metabolic processes, immune perform, and total well being. Nonetheless, an excessive amount of of protein might also result in issues. Individuals 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, sometimes called the constructing blocks of life. These amino acids are important for varied bodily features, together with muscle restore, progress, and total mobile perform, says nutritionist Tanya Mehra.

• Non-vegetarian sources embody meat, poultry, fish, eggs, and dairy merchandise reminiscent of 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 Beneficial Dietary Allowance is simply 0.8 grams of protein per kg of an individual’s weight per day, as per Harvard Well being Publishing. Nonetheless, some folks, reminiscent of athletes or these recovering from sickness or damage, might require greater 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 probably 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 threat in members 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 mainly a sort of carbohydrate that’s discovered principally in legumes, greens, fruits and entire grains, as per the Facilities for Illness Management and Prevention.

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Additionally, extreme protein consumption might 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 probably 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 should lack the fiber and vitamins present in entire meals. Additionally, some protein powders include synthetic sweeteners or components that may disrupt digestion in delicate people. Choosing protein dietary supplements created from pure components and pairing them with fiber-rich meals will help forestall constipation.

How one can forestall constipation in case you are 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 reminiscent of fruits, greens, legumes and entire 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 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, reminiscent of intestinal obstruction, irritable bowel syndrome, or gastrointestinal problems. A health care provider can assess particular person signs, advocate applicable remedy choices, and supply personalised dietary recommendation to handle constipation associated to a high-protein food regimen.

Protein-rich meals might trigger constipation in case you are principally consuming meat filled with protein. Ensure that to steadiness it with meals wealthy in fiber to stop constipation.