The Most Common Protein Side Effect People Overlook

A high-protein diet can be attractive for people wanting to suppress cravings, lose body fat, and build muscle. However, consuming large amounts of protein regularly can lead to constipation (fewer than three bowel movements per week).

Why You Get Constipated From Too Much Protein

1. Your Fiber Intake is Too Low

Eating a lot of protein from foods like poultry, meat, fish, dairy, eggs, or protein powders can limit space in your diet for foods that provide fiber.

Fiber is essential for blood sugar management, heart health, and digestive regularity; most people don’t eat enough. It adds bulk to stool and helps support digestion. Fiber is only found in plant foods, including fruits, vegetables, whole grains, nuts, seeds, and legumes.

2. You’re Eating Too Many Ultra-Processed Foods

Surveys show that over half of American adults’ calories come from ultra-processed foods and beverages. While some ultra-processed foods provide protein, they are typically very low in fiber and high in calories and added sugar.

Ultra-processed foods and drinks also often contain artificial sweeteners, which can affect the gut microbiome (the community of microbes living in your digestive system that influence overall wellness) and worsen constipation for some.

3. You’re Not Drinking Enough Fluids

Protein digestion requires plenty of water to help your body flush out nitrogen waste (urea and ammonia in your urine). Consuming large amounts of protein without adequate fiber and good hydration habits can also slow your bowel movements.

4. You’re Not Getting Enough Physical Activity

Sometimes, increasing protein in your diet can result in a decrease in your carbohydrate intake. Carbs are your body’s primary energy source, and you may not feel like exercising without adequate fuel. Insufficient physical activity can also adversely affect your digestive health and potentially contribute to constipation.

High-Protein Foods That Can Cause Constipation

Some protein sources are more likely to contribute to constipation than others, particularly if you eat them frequently.

Here are some of the more common constipation culprits:

• Animal-based protein powder
• Dairy products, like cheese
• Eggs
• Poultry and fish
• Red meat
• Ultra-processed protein bars

These foods may be high in protein but contain little to no fiber. Certain protein powders, bars, and some dairy products may also contain artificial sweeteners, which are known to cause digestive issues in some people.

There’s nothing wrong with ensuring that you get protein through various food sources. However, it’s essential to round out your diet pattern with other foods that provide fiber, healthy fats, vitamins, and minerals to support healthy bowel movements and overall wellness.

Signs Your Diet Is Causing Constipation

Several factors can trigger or worsen constipation. Sometimes, a sudden increase in protein intake (especially if your fiber and fluid intake are lower than optimal) may directly influence it, so pay attention to your body’s signals.

Below are some possible signs that your diet is to blame for constipation:

• Having fewer than three bowel movements in a week
• Stool that is difficult to pass and may be dry, hard, or pellet-like
• Feeling like you need to strain to have a bowel movement
• Unusual abdominal discomfort or bloating
• Feeling like your bowel isn’t fully emptied even after using the restroom

How to Fix Protein Constipation

Experiencing diet-related constipation doesn’t automatically mean you must ditch your higher protein goals. To alleviate or prevent constipation related to your diet pattern, you may need to make a few adjustments to your strategy, such as:

• Balance out your plate with plant-based foods in a variety of colors
• Hydrate, early and often, primarily with plain water
• Include fiber first, to make sure you’re getting enough of this essential nutrient before other macronutrients (e.g., protein, carbs, fat)
• Move your body daily to support digestion

Implementing these tactics might cause some people to notice a change within a few days, while others may need to stick with it for at least a week or two before experiencing relief.

Other Tips to Help You Poop

If you’re dealing with constipation and fiber and fluids aren’t doing the trick, here are some other things that might help:

• Try a magnesium supplement: Magnesium is a natural relaxant that can help calm your intestines. It can also help you draw in more water to soften your stool. Try magnesium citrate or magnesium oxide.
• Add a fiber supplement: If your diet isn’t meeting your fiber needs, you may consider a psyllium husk (like Metamucil) or an inulin-based powder. Just remember to increase your fluid intake with it.
• Use a stool softener: If your main issue is hard stools, an over-the-counter product like docusate sodium (Colace) may help soften your stool and make it easier to pass. However, the evidence on how well it works is mixed.
• Start your day with a warm beverage: A warm drink like coffee or tea in the morning can stimulate your gastrocolic reflex, which signals your body that it’s time for a bowel movement.
• Add fermented foods: Fermented foods are natural sources of probiotics, healthy bacteria in your gut. They may help support a healthy microbial balance and improve regularity.
• Try a “squatty potty” or foot stool: Having something to elevate your feet and change your position on the toilet can help align your colon and make bowel movements easier to pass.

When to Talk to a Healthcare Provider

Occasional changes in bowel habits are normal, but if they last for more than two weeks, it’s probably time to call a healthcare provider. Sometimes medical intervention may be necessary. Seek medical attention if you experience any of the following symptoms:

• Blood in your stool
• Severe abdominal pain
• Unintended weight loss