Could High Protein Intake Lead to Constipation?

Protein plays a vital role in maintaining proper body function, aiding in muscle growth, development, and overall well-being.

While a high-protein diet is praised by athletes and TikTokers for its benefits in muscle development and weight loss, excessive protein consumption can have adverse effects. When protein fills up the body, it may be tempting to limit carbohydrate intake to counteract appetite. However, carbohydrates are important in their own right, aiding in the body's digestion and preventing constipation.

The recommended daily protein intake varies based on age, gender, overall health, and activity level. On average, healthy adults need 0.8 grams of protein per kilogram of body weight per day, while those who exercise frequently may require 1.2 to 2 grams of protein per kilogram of body weight.

As a general rule, consuming more protein than necessary can be excreted, overworking the kidneys. Additionally, excess protein may cause individuals to eat less of other important foods that promote gut health, such as carbohydrates and fiber. Insufficient intake of the latter can result in constipation and other digestive issues.

Therefore, it is essential not to overdo protein intake and to prioritize a well-balanced diet. Consuming a variety of protein sources, such as plant-based foods, seeds, nuts, low-carb vegetables, and beans, can ensure proper protein and fiber intake. Staying hydrated is also critical to prevent constipation and ensure healthy digestion.

It’s always a good idea to consult with a doctor or dietitian if you’re thinking about making a major change to your diet. While upping your daily protein intake can be beneficial for some, doing so can also come with a number of risks and negative side effects, constipation being one of them.

Dr. Mohan suggests patients “discuss diet plans with your healthcare provider to follow a safe, nutritious and healthy diet.”