Many of us consume more protein to improve health and build muscle, which is beneficial for our health and also plays an important role in weight gain, but consuming too much protein can cause digestive problems and constipation.
So let’s see Does a high protein diet cause constipation? and how you can keep your digestive system healthy by eating a high-protein diet.
What Is High Protein Diet?
A high-protein diet means eating more protein-rich foods than a certain amount of protein in the daily diet. A high protein diet refers to a dietary strategy that emphasizes the intake of high amount of protein, usually in low proportions or in the absence of carbohydrates and fats. Protein is a micro-nutrient that aids in tissue repair, hormone production, muscle strengthening, and overall health.
What Are High Protein Foods?
- Chickens
- Eggs
- Yogurt
- Tofu
- Fish(Salmon)
- Cheese
- Nuts and Seeds
- Milk
- Peas
Causes Of Constipation
Constipation is a common problem that can be caused by various reasons. Some of the causes of constipation are discussed below.
- Bad eating habits:- Constipation can be due to bad eating habits. Eating more fast food, spicy food and fried food can cause this problem.
- Lack of sleep:- Lack of sleep can cause this problem. 7 to 8 hours of sleep every day keeps us healthy, improves digestion, and cures problems like constipation.
- Drink less water:- Drinking less water can cause constipation. Drink at least seven to eight glasses of water a day. Drinking more water helps soften your stools and facilitate bowel movements. Drinking enough water also improves your digestive system.
- Lack of fiber:- One of the causes of constipation is a lack of fiber-rich foods. To avoid constipation on a high protein diet, eat more fiber-rich foods such as Apples, Avocados, Green Vegetables, Whole Grain, Lentils, Chia Seeds, Broccoli, Potatoes( Especially Japanese sweet potatoes or other sweet potatoes), Legumes, and Oats.
- Use of various medicines:- There are many medications that can cause constipation, especially supplements and painkillers medicine that can exacerbate the problem.
- Other reasons:- Apart from the reasons mentioned above, constipation can also be caused by other reasons. For example, due to aging, lack of daily physical activity, and hormonal changes, this problem occurs.
Link Between High Protein Diet And Constipation
Constipation is more likely to occur due to excess protein intake. Eating too much protein can cause digestive problems. A diet high in fiber is needed to prevent constipation, which is too low in a high-protein diet, which can lead to problems like constipation. Also, consuming too much protein can cause dehydration in the body, so drink more water if you are constipated.
Tips For Preventing Constipation On A High-Protein Diet
How to get rid of constipation while consuming a high-protein diet is discussed below.
- Drink more water:- Eating protein-rich food can cause water deficiency in our body. So we should drink more water which hydrates our body as well as cures constipation.
- Avoid fast food:- Fast food should be avoided to keep the digestive system healthy because of the bad fat in fast food which aggravates the problem of constipation.
- Avoid taking excessive protein supplements:- Stop taking extra protein supplements as this can worsen constipation problems which can cause extreme discomfort. You can eat a normal protein diet.
- Eat more green vegetables:- Along with consuming protein food, eating lots of vegetables will improve the digestive system and cure constipation.
- Exercise regularly:- Regular exercise or walking relieves digestive problems and helps to cure constipation. Not only that, regular exercise improves overall health.
Consult a good health professional
If you suffer from excessive constipation then you should definitely consult a healthcare professional before consuming a high-protein diet. It is important to know what is causing the constipation first so an experienced healthcare professional can help you.
Conclusion
Protein-rich foods are very beneficial for health but excessive protein consumption can lead to problems like stomach problems and constipation so protein should be consumed in proper amounts.
To eliminate the problem of constipation, you should drink more water and keep fiber-rich foods in your diet, but before changing any diet or if you have any physical problems, you must consult a health professional.
Frequently Ask Questions
1/ Can a high protein diet cause constipation?
Ans- Yes, high protein intake can cause digestive problems and constipation.
2/ Which protein is better for preventing constipation, animal protein or plant protein?
Ans- Both plant protein and animal protein help us maintain good health, but when it comes to digestion, plant protein is digested faster than animal protein and is better for constipation problems.
3/ What are foods containing plant protein?
Ans- Oatmeal, Almonds, Beans, Quinoa, Legumes, Nuts and Seeds, Broccoli, Bean Curd
4/ How do I prevent constipation while on a high-protein diet?
Ans- To avoid constipation during a high-protein diet, eat high-fiber vegetables and fruits, exercise regularly, and drink plenty of water.
