Does Protein Make You Constipated?
Fact checked by Nick BlackmerMedically reviewed by Jay N. Yepuri, MD
Eating too much protein can make you constipated if you do not eat enough carbohydrates, including fiber. Protein fills up the body, so it can be tempting to limit the amount of carbohydrates to counterbalance appetite. Carbohydrates are important in their own right: Without enough carbohydrates, people can lack fiber. As a result, the stool doesn't bulk up, leading to constipation.
You might boost your protein intake to build muscle mass and manage weight. You can relieve constipation from a high-protein diet by increasing your fiber intake—for example, by mixing a banana and chia seeds into a smoothie made with protein powder. It's also important to get regular exercise and stay hydrated.
Protein is an essential nutrient for muscle growth, proper development, and overall well-being. Too much, in contrast, has potentially adverse side effects. Read on to learn why protein can make you constipated and how to avoid it.
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Related: Do Carbs Make You Gain Weight?
Why Does Protein Cause Constipation?
Excess protein, which is very filling, can cause you to eat less of other important foods that keep your gut running smoothly. One of the first things people cut out is carbohydrates. Without enough carbohydrates, and thus fiber, in your diet, you risk becoming constipated.
High-protein diets can lead to constipation if they do not include enough fiber in the diet, like that from fruits and vegetables. Food waste sits in the bowels when you don't consume enough fiber. The fecal matter becomes harder, more solid, and, ultimately, more difficult to expel.
Research has shown that high-protein diets are associated with a higher risk of inflammatory bowel diseases (IBDs). Excess protein can alter the diversity and composition of the gut microbiome, or the balance of "good" and "bad" bacteria in your gut.
How To Increase Fiber Intake
You can avoid constipation by increasing your fiber intake. Try mixing oats into baked goods like bread or adding beans to salad and soup. You can chop vegetables for pasta, sandwiches, or stir-fries and blend fruit into smoothies.
Prioritizing protein in your diet does not automatically have to lead to constipation. Other ways to ensure regular bowel movements and maintain your protein intake include:
Diversify your protein intake: You don't need to load your plate with more grilled chicken. Switch it up with plant-based foods like black beans, lentils, and chickpeas. Seeds, nuts, and low-carb vegetables like leafy greens are great sources of protein and fiber.
Exercise regularly: Simply eating more protein won't make you stronger, leaner, or bulkier. Only regular exercise combined with a well-rounded, healthy diet can lead to those results.
Stay hydrated: Increasing your fiber intake may cause abdominal cramps, bloating, and gas. Drinking plenty of water can help move fiber through your gut. Aim for at least eight glasses of water per day.
It's always a good idea to consult with a healthcare provider if you're thinking about making a major change to your diet. While increasing your daily protein intake can be beneficial for some, it can also come with a number of risks and negative side effects, including constipation.
Side Effects of Eating Too Much Protein
A high-protein diet can lead to several complications in addition to constipation. Other side effects may include:
Abdominal pain and bloating: Backed-up stool gives bacteria more time to ferment, which can lead to discomfort and gas.
Bad breath: A high-protein, low-carb diet, such as the keto diet, can cause halitosis (bad breath). An unpleasant smell or taste is usually caused by ketosis, or when your body burns fat for energy instead of carbs.
Dehydration: A high-protein diet increases the amount of waste in the blood, which your kidneys filter. As a result, your kidneys must work harder and use more water than usual, leading to dehydration.
Fatigue: A low-carb diet may make you feel sluggish since carbohydrates are your body's main energy source.
Weight gain: A high-protein diet can be high in calories, contributing to weight gain.
How Do I Know if I'm Eating Too Much Protein?
The amount of daily protein each person needs varies and largely depends on age, gender, overall health, and activity level. Healthy adults need 0.8 grams (g) of protein per kilogram (kg) of body weight per day. For example, someone who weighs 150 pounds would eat about 54 g of protein per day.
People who exercise frequently will need more protein. Some evidence suggests aiming for 1.2–2 g of protein per kg of body weight.
Related: How Much Fat Do You Need to Eat Per Day?
A Quick Review
A high-protein diet can result in constipation, especially if you do not eat enough fiber. Protein fills you up, which can naturally decrease your carbohydrate and fiber intake. Other side effects of eating too much protein include bad breath, abdominal pain, dehydration, fatigue, and weight gain.
To avoid constipation, increase your fiber intake by eating plenty of fruits, vegetables, and whole grains. It's also important to drink plenty of water and stay physically active.
Frequently Asked Questions
1. How do I stop protein constipation?
High-protein diets are typically low in carbohydrates, including fiber, which causes constipation. You can prevent constipation on a high-protein diet by increasing your fiber intake, exercising regularly, and staying hydrated.
2. Does pea protein powder make you constipated?
Research has shown that the amino acids in pea protein are not as easy to digest as casein, which may contribute to constipation. Casein is a protein is found in dairy products.
3. What is the healthiest protein to eat?
Healthy sources of animal- and plant-based protein include:
Beans (e.g., black, kidney, garbanzo, and pinto beans)
Chicken and turkey with the skin removed
Fish and shellfish
Lentils and split peas
Low-fat dairy products
Soy protein products (e.g., tempeh and tofu)
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