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Exercise Daily – Often, people who struggle with constipation ask, “can too much protein cause constipation?”. Well, yes! It is possible.
Diets like Atkins and the Zone, which were popular in the 1990s, have recently witnessed a comeback in popularity. The macronutrient ratios of diets like the Caveman or Paleo diet might vary, although they are often heavy in protein.
It is possible to follow a ketogenic (or “keto”) diet that is high in protein while still focusing on fat. Even if you follow a plant-based diet exclusively, you can still consume a lot of protein.
A well-balanced diet must include enough amounts of protein. It assists in the growth and healing of muscles, organs, and bones. Protein-rich diets have been demonstrated to help in fat loss, weight loss, satiety (the sensation of being full), and muscle retention.
Also read: Is Peanut Butter Constipating?
Can too Much Protein Cause Constipation?
Yes, however, it is not the protein itself but rather a lack of fiber in your diet that is the root cause of the problem.
Diets that are high in protein or low in carbohydrates, such as the Atkins diet or the keto diet, place a strong emphasis on the consumption of animal products.
The unfortunate truth is that animal proteins such as egg whites, fish, and red meat have no fiber at all.
Fiber is a kind of carbohydrate that our systems are unable to break down. Insoluble fiber, on the other hand, absorbs water and allows food to flow through the GI tract (Gastrointestinal tract) easily.
Then it rushes through our intestines, eliminating whatever it comes across. It also adds weight to our stool and softens it, allowing us to easily push it out of our bodies.
As a result, a lack of fiber causes constipation by inducing delayed bowel movement, which frequently results in hard stools.
Protein Dehydration and Constipation
The consumption of more fluids should be accompanied by an increase in the consumption of protein. When it comes to protein digestion, your kidneys and liver have a lot of work to do.
The amino acids in protein are broken down by pancreatic enzymes in your intestines after it has been unfolded by gastric fluids in your stomach and digested.
Since we are talking about can too much protein cause constipation, it is important to know its connection with dehydration.
The free amino acids must next be digested by your liver, and the byproducts produced as a result are excreted by your kidneys into your urine. Drinking enough water can assist your body in diluting and dealing with a higher protein load.
Protein With Fiber
Many high-protein diets, unfortunately, are deficient in fiber, which is a necessary ingredient for regularity and digestion. Fiber is often lacking in animal proteins, which is especially true for red meat.
Fiber helps to maintain regularity by adding weight to the stool and activating the gut muscles, which help to drive digested food through your system more efficiently.
Insoluble fiber is retained intact throughout digestion, whereas soluble fiber dissolves in the fluid of the gastrointestinal system.
Beans and chickpeas are a great source of both lean protein and fiber, making them a great addition to any meal. Drink plenty of fluids while eating extra fiber to avoid constipation, just as you would when eating more protein.
Risks of Eating too Much Protein
When you consume large amounts of any nutrient for an extended period of time, you run the danger of developing health problems, as is the situation with protein consumption. According to a study, overconsumption may raise the risk of certain health issues.
Can too much protein cause constipation? Yes, it can cause constipation. Moreover, too much protein can also cause some other risks too.
For otherwise healthy individuals, a high-protein diet may have certain advantages if they follow it consistently. However, it’s vital to be aware of the health risks associated with having too much protein in the body, especially if you’re eating a diet that is overly rich in protein.
Weight gain
Despite the fact that high-protein diets claim to promote weight loss, this form of weight loss may only be temporary.
In most cases, excess protein consumed is retained as fat, whereas an excess of amino acids ingested is eliminated. Over time, this might result in weight gain, especially if you consume an excessive amount of calories while attempting to boost your protein consumption.
Bad breath
Excessive protein consumption, especially when combined with a low carbohydrate diet, can cause bad breath.
In an older registry, 40 percent of those who took part reported having bad breath. One reason for this might be because you enter a metabolic condition known as ketosis, which causes your body to create chemical compounds that give off a bad fruity smell.
The scent will not go away even after brushing and flossing. You may counteract part of this impact by increasing your water consumption, brushing your teeth more frequently, and chewing gum.
So, if someone asks you can too much protein causes constipation, you can tell them about other potential risks too.
Constipation
Constipation was reported by 44 percent of those who took part in the same research. The fiber content in high-protein, low-carbohydrate diets is often low.
Constipation may be avoided by increasing your water and fiber consumption. Keeping track of your bowel motions may be beneficial.
Diarrhea
Consuming an excessive amount of dairy or processed foods, along with a deficiency in fiber, might result in diarrhea.
In particular, if you are lactose intolerant or consume protein sources such as fried meat, fish, and chicken, you should avoid using this technique. Instead, consume proteins that are good for your heart.
Drink lots of water, stay away from caffeinated beverages, restrict your intake of fried foods and excess fat, and increase your fiber intake to help prevent diarrhea from occurring.
Dehydration
Excess nitrogen is flushed out of your system through the use of fluids and water. This might cause you to get dehydrated even if you aren’t thirstier than you normally would be.
According to a short 2002 study involving athletes, when protein consumption rose, hydration levels declined, and this was confirmed by further research.
An investigation conducted in 2006 found that increasing protein intake had just a little effect on water retention.
This danger or impact can be decreased by increasing your water consumption, which is especially important if you are an energetic person who exercises frequently.
Regardless of how much protein you consume, it’s always crucial to drink lots of water during the course of the day.
Best Protein Shake for Beginners
Our main concern was “Can too much protein cause constipation?” but people also often ask, can protein shakes cause constipation? Well, protein shakes do not cause constipation if consumed in moderation.
Also Read: Best Blender for Protein Shakes – 10 Best Reviewed
The following are the 5 best protein shakes for beginners that do not cause constipation.
OWYN Plant Based Protein Shake
Owyn Plant-Based Protein is a plant-based protein source. Per serving, the shake has 20 grams of pea and pumpkin seed protein, as well as 30 % of the recommended value of iron and 5 grams of fiber.
All nine necessary amino acids, the building blocks of protein, are present, including the branched-chain amino acids that are required to assist in muscle regeneration after a workout.
An additional benefit of Owyn is that it includes flax oil, which is a good source of omega-3 fatty acids, which might be difficult to come by if you follow a vegan or vegetarian diet.
A greens mix provides additional nutrients such as iron, calcium, and potassium. This may be especially advantageous if you are an athlete because it has high levels of these minerals.
We particularly like the fact that Owyn Plant-Based Protein Shakes may be enjoyed by a wide range of people, regardless of their dietary requirements.
Owyn tests its protein shakes to guarantee that they are free of the top eight allergens, which include dairy and soy, before selling them.
So, you should not think about “can too much protein cause constipation” if you are taking this protein shake.
Evolve Plant Based Protein Shake
Vegan protein shakes such as Evolve Plant-Based Protein Shakes are a wonderful choice if you are seeking something different. The protein in these shakes comes in the form of pea protein isolate, which provides 20 grams of protein.
When it comes to protein, pea protein is similar to other dairy proteins such as whey and casein. This means that it contains all of the essential amino acids.
Beyond the high-quality protein, we like that Evolve has vitamins, which are typically difficult to come by in vegan diets. These shakes include 15 % of the Daily Value for vitamin B12, as well as zinc, and 25 percent of the Daily Value for iron.
Orgain Grass Fed Clean Protein Shake
As a physically active person, it is critical to consume adequate calcium to maintain bone strength and proper muscle function. Gain Nutritional Shakes provide 45 percent of the Daily Value for calcium, ensuring that you are getting a sufficient amount of this important nutrient.
Along with the calcium content, we appreciate that Orgain Nutritional Shakes feature 20 grams of protein and 11 grams of carbs per serving, making it a more well-rounded post-workout supplement.
It’s possible that this amount of carbs is still insufficient to promote adequate recovery after exercise, so you might want to explore combining it with other carbohydrate-rich meals.
So, if you take this protein shake, you should not worry about can too much protein causing constipation.
Kate Farms Organic Nutrition Shake
Kate Farms shakes to provide a greater carbohydrate content and are certified USDA Organic.
Because these shakes are richer in carbs than most other supplements, they can be a valuable complement to help you get through a tough workout.
Kate Farms Organic Nutrition Shakes provide 38 grams of carbs and 16 grams of protein in each serving, according to the manufacturer.
Adding 12 grams of fat from sunflower, coconut, and flaxseed oil makes this a more substantial drink, which may be beneficial if you do not have time to take a full meal throughout the day or evening.
Kate Farms employs pea protein, which is a vegan protein source and adds 5 grams of nutritional fiber from agave inulin to their products.
ICONIC Low Carb High Protein Drinks
There are 20 grams of protein in Iconic Protein Drink, which comes from a great source: grass-fed isolate. Furthermore, it contains just 3 grams of sugar, with all of it derived from natural sources like cane sugar, monk fruit extract, and glycerin, rather than refined sugar.
Given that it is not artificially sweetened and that it has a limited number of ingredients, Iconic Protein Drink has a moderate flavor, which we found to be a significant advantage given how much simpler it is to consume after a workout.
Iconic is also free of any artificial additives, such as soy, lactose, carrageenan, GMO, or BPA.
FAQs – Can too Much Protein Cause Constipation?
Why does protein give me constipation?
When you eat a lot of protein, your kidneys have to work hard to remove all the waste, which causes you to urinate more frequently.
It is possible that you will become dehydrated as a result of this. Because dehydration causes your body to absorb more water from your feces. Constipation may result as a result of this process.
Do protein shakes me you constipated?
No, protein shakes do not make you constipated if you consume them in balance.
Can too much protein make it hard to poop?
It turns out that consuming too much protein might result in bowel problems. When you consume less fiber and more protein in your diet, you may feel severely heavy.
Conclusion
Protein intake should not exceed 0.8 grams per kilogram of body weight per day. You should take steps to avoid constipation if you are taking more than this amount of protein. Consume plenty of fiber-rich foods such as fruits, vegetables, and beans.
Make it a practice to include some fiber powder into your protein shakes on a regular basis. In order to help your body cope with the increased protein and avoid constipation, you should increase your water consumption.
Discuss laxatives with your doctor if you are experiencing constipation for more than two or three days. Laxatives can provide temporary relief. Before making any major dietary changes, consult with your healthcare practitioner about high-protein diets.
So, it was all about can too much protein causes constipation. Share with us your favorite protein shake in the comments below!
