Can a high-protein diet cause constipation?

High-protein diets are a popular trend, promising muscle gain, weight loss, and overall health. However, for some, increased protein intake can come with an unwelcome side effect: constipation.

Pooja Shah Bhave, consultant dietician and diabetes educator in Mumbai, explained the link and offered valuable advice for a healthy high-protein approach.

The protein-fibre connection

While protein itself doesn’t directly cause constipation, high-protein diets often lack sufficient fibre. Fibre, abundant in fruits, vegetables, and whole grains, plays a crucial role in digestion by adding bulk and promoting smooth bowel movements, she explained. When protein sources like meat and dairy replace these fibre-rich foods, constipation becomes more likely.

What is the recommended serving size?

The key lies in protein quality and intake amount. Bhave recommended aiming for 15-20 per cent of your daily calories from protein. Prioritise high-quality, complete proteins like animal sources (dairy, eggs, chicken, fish) that contain all nine essential amino acids.

Achieving a high-protein diet can be more challenging for vegetarians. Relying solely on plant-based protein sources often requires including protein supplements. However, Bhave advised caution. A high-protein, low-calorie combination (like a 1200-1300 calorie diet) isn’t necessary. Vegans can focus on soy products and combine plant-based proteins like lentils with cereals for optimal amino acid profiles, she said.

While protein itself doesn’t directly cause constipation, high-protein diets often lack sufficient fibre (Source: Getty Images/Thinkstock)

While protein is essential, exceeding your needs can be counterproductive. Bhave warned against the excessive protein intake (1.5-2g/kg/day) often practiced by gym enthusiasts. This level is only recommended for professional athletes and specific medical conditions. For regular exercisers, 0.8-1g/kg/day is sufficient.

“Consuming a large protein dose (like a 30-50g protein shake) can overwhelm your digestive system, leading to indigestion and constipation,” Bhave said.

The benefits of balanced protein intake

Adequate protein intake offers numerous benefits, according to Bhave:

• Muscle building and fat loss
• Improved blood sugar control
• Regulated hormone levels, especially thyroid function
• Reduced risk of diabetes, obesity, and heart disease
• Enhanced metabolic rate
• Improved vitamin and mineral absorption
• Increased energy levels

Prioritise a balanced diet with protein distributed throughout the day for optimal absorption. Choose protein sources from various food groups for a complete amino acid profile. Focus on quality over quantity. Gradually increase protein intake to allow your body to adjust.

By following these tips and consulting a qualified dietician, you can enjoy the benefits of a high-protein diet without the discomfort of constipation.

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