Your protein needs vary based on lifestyle factors, such as age, exercise routine, and overall health. However, eating too much protein for your needs can pose real risks, particularly for people with conditions like kidney disease.
Aside from missing out on other key nutrients, high protein intake can cause several health problems, some of which are not noticeable at first.
1. Increased Risk for Certain Diseases
A 2013 paper highlighted that too much protein may increase your chances of having certain illnesses, like coronary heart disease or even cancer.
2. Gastrointestinal Problems
Eating too much protein can take a toll on your gut. “Digestive issues could arise as a high-protein diet could possibly cause a lot of individuals to consume inadequate fiber leading to constipation or bloating,” Kevin Park, RDN, a dietitian at Keck Medicine of USC, told Verywell.
3. Kidney Damage
Experts still don’t know the exact amount of protein that can affect the kidneys, but there is reason to believe that having too much can cause long-term damage.
“Research has shown a high-protein diet increases the risk of renal hyperfiltration and a rapid renal function decline in the general population,” Hernan Rincon-Choles, MD, MBA, a nephrologist at the Cleveland Clinic, told Verywell.
One study found that adults who ate a high-protein diet had a 48% greater risk of chronic kidney disease than those who ate the lowest amount of protein in their diet.
4. Increased Stress on the Body
We all need protein to get up and running daily, but more isn’t always better. Research has shown that too much protein is not used efficiently by the body and may impose a metabolic burden on the bones, liver, and kidneys.
People with gout may also be more likely to experience uncomfortable side effects from eating too much protein, said Park.
5. High Blood Pressure
Eating too much protein may also lead to hypertension, which comes with a slew of potential complications. High blood pressure can in turn increase your risk of heart attack, heart disease, and stroke.
Why You Should Be Mindful of Your Protein Intake
Eating more protein isn’t all bad. “Some positive effects would be improved satiety, muscle growth, increased awareness of nutrition labels, and various food options,” Park said.
“Negatives I have noticed, however, are disregard for other essential nutrients,” he added. “The recent increase in glorifying protein has caused a recent demonization of carbohydrates and over-reliance on processed protein products.”
Staying within the recommended protein intake supports muscle maintenance and overall body functions, Park said. If you don’t eat enough protein, you could experience muscle loss, fatigue, weakness, slow recovery, and weakened immunity.
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