Proteins are an important part of a healthy, balanced diet. By balanced, experts mean a food plate that contains all of the essential nutrients and macronutrients that the human body needs. This includes carbohydrates, lipids, vitamins, minerals, proteins, fibre, and water. Too little or too much of anything can affect your body in some way or another.

The same goes for protein. In general, most adults should get at least 10–35% of their daily calories from protein. For men, this could mean a daily consumption of about 56 grams (g), and for women, this may be about 46 g a day.

That said, consuming excess protein can sometimes throw your system off. Some even claim that too much protein intake can lead to digestive issues, like constipation. We spoke to G Sushma, Clinical Dietician,  CARE Hospitals, Banjara Hills, Hyderabad, to confirm the same and to understand how to maintain a balanced diet.

Can A High-Protein Diet Cause Constipation?

Cutting to the chase,  Dr Sushma says that eating too much protein can in fact lead to constipation.

“This is primarily because a high-protein diet often lacks fibre and other nutrients that are important to your body,” she explains.

In general, protein helps build and repair tissues, regulates metabolic processes, and also supports the immune system. It also promotes weight loss by keeping you full for longer periods of time, making you avoid extra calories.

Animal sources, like meat and processed foods such as meat, fish, or eggs, are high in protein but low in fibre, says  Dr Sushma. “So an individual consuming a diet with a higher content of animal protein is most likely to face constipation issues. Preservatives or fillers found in protein supplements can also affect digestion,” the  doctor adds.

Another source of protein that can lead to constipation is processed proteins like whey or soy protein and meats like bacon, ham, sausages, salami, turkey, etc. For people who are lactose intolerant, diary-based proteins may cause problems. Therefore, it is best to avoid milk and milk products for such individuals.

 Dr Sushma advises having a sufficient amount of protein in your diet for the optimal functioning of the body. However, she warns against consuming protein-rich foods in excess.

Preventing Constipation With High Fibre Intake

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) recommends adults ensure a daily fibre intake of 22–34 g.

Foods to add to your diet include:

• Vegetables, including broccoli, kale, lettuce, green peas, and carrots
• Fruits, including apples, pears, berries, and oranges
• Whole grains, including whole wheat breads, oatmeal, and bran
• Legumes, including lentils, kidney beans, chickpeas, and black beans
• Nuts, such as almonds, cashews, and peanuts

Other Side Effects Of Eating Too Much Protein

Here are some additional issues that can be caused by excess protein consumption:

• Bad breath, also known as keto breath
• Increased burden on the kidney
• Increased uric acid in individuals
• Frequent urination
• Lowered energy levels and feeling moody
• Food cravings that may cause weight gain
• Feeling tired or lethargic throughout the day
• Nutrient imbalance in the body
• Other digestive issues, like bloating or indigestion

How To Balance Your Diet?

If you’re someone who is ready to commit to a balanced diet, here are some tips that can help you:

• Include fibre-rich foods, such as vegetables like broccoli, beetroot, carrots, Brussels sprouts, and eggplant.
• Add fruits like strawberries, bananas, avocado, pears, guava, kiwi, and apples. 
• Consume legumes such as lentils, peas, dried kidney beans, whole grains, oats, and barley.
• Have some seeds and nuts.
• Drink an adequate amount of water to hydrate your body.
• Include some carbohydrates in your diet, like bread or rice.

Conclusion

Protein is an integral part of a balanced diet, but it shouldn’t be the only item on your plate. It is important to include other essential elements, such as fibre, carbs, vitamins, and minerals. Eating excessive amounts of protein alone can lead to various digestive problems, including constipation and bloating. To avoid that from happening, add more vegetables, fruits, whole grains, and nuts to your diet. Also, do not forget to hydrate yourself with adequate amounts of water.

Reference Link

https://www.onlymyhealth.com/too-much-protein-can-make-you-constipated-or-not-1714130190