Protein is crucial for correct functioning of our physique. However can an excessive amount of protein trigger constipation? Let’s discover out.
Protein is the fundamental 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 total well being. Nonetheless, an excessive amount of of protein may result in issues. Folks are likely to go for a high-protein eating 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 varied bodily capabilities, together with muscle restore, development, and total mobile operate, says nutritionist Tanya Mehra.
- Non-vegetarian sources embody meat, poultry, fish, eggs, and dairy merchandise corresponding 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. Nonetheless, some folks, corresponding to athletes or these recovering from sickness or damage, could require increased protein consumption, says the professional. 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 revealed within the Neurogastroenterology & Motility journal discovered an affiliation between dietary protein consumption and a rise in constipation outlined by stool consistency threat 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 professional. Fiber is mainly a kind of carbohydrate that’s discovered principally in legumes, greens, fruits and complete grains, as per the Facilities for Illness Management and Prevention.
Additionally, extreme protein consumption could result in dehydration if not balanced with ample fluid consumption, additional contributing to constipation. Some people may expertise digestive discomfort or bloating when consuming massive 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 obtainable 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 made out of pure elements and pairing them with fiber-rich meals can assist stop constipation.
Tips on how to stop constipation in case you are on a high-protein eating regimen?
Stopping constipation whereas following a high-protein eating regimen entails making certain ample hydration and fiber consumption.
- Consuming loads of water all through the day helps soften stools and promote bowel regularity.
- Incorporating fiber-rich meals corresponding to fruits, greens, legumes and complete grains into meals can assist digestion and forestall 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 steering. Persistent constipation could also be indicative of underlying well being points that require medical consideration, corresponding to intestinal obstruction, irritable bowel syndrome, or gastrointestinal problems. A physician can assess particular person signs, advocate acceptable therapy choices, and supply personalised dietary recommendation to handle constipation associated to a high-protein eating regimen.
Protein-rich meals could trigger constipation in case you are principally consuming meat filled with protein. Be sure to steadiness it with meals wealthy in fiber to stop constipation.
