Can too much protein cause constipation? A high-protein diet is usually associated with a healthy lifestyle and weight management, but did you know that consuming too much protein can actually lead to some serious digestive issues, like constipation? While protein is an essential nutrient for our bodies, eating too much of it can cause a range of adverse effects on our health. So, in this article, we’ll be discussing how too much protein can lead to constipation and what you can do to avoid it.
Constipation issues
If you’re following a high-protein diet that doesn’t allow for many carbs, you may not be getting enough fiber, which can lead to constipation, Women’s Health reports. “It’s not the protein but a lack of fiber that causes constipation,” Torey Armul, R.D. told the publication. “People who focus mainly on eating animal proteins as their source of protein are missing out on the fiber that comes from carbs.”
Kidney damage
Consuming too much protein is linked to kidney stones and kidney damage, according to Harvard Health Publishing. A high-protein diet will put your kidneys under a lot of strain because they have to work extra hard to process the excess nitrogen in proteins’ amino acids. This could eventually lead to kidney damage.
Increase weight
Although some people think that loading up on protein is the key to losing weight, too much of it may actually have the opposite effect. According to Live Science, if the extra protein you’re eating is adding more calories to your diet than you’re burning, it could lead to increase weight. So it’s important to pay attention to the overall nutritional value of your food, and not just the amount of protein.
You may experience gastrointestinal issues such as diarrhea if you consume too much protein. This is because people often turn to high-fat diary and processed foods to meet their protein goals, which can cause loose stool. To avoid these issues, experts recommend consuming slightly less protein overall, and making sure that the protein you do eat is coming from high-quality sources.
Poor bone health
A high-protein diet might lead to calcium loss and, as a result, poor bone health. This initial study provides evidence that there may be a connection between the two, but more research must be done before a conclusion can be definitely drawn.
Temper disorders
Excessive protein intake can lead to temper disorders, as our bodies need carbohydrates to produce energy. When we ditch carbs in favor of protein, we may start to feel restless and anxious. This is because carbs convert into glucose, which provides energy for our body and mind. If we’re not getting enough glucose, our mind will start sending signals of distress.
Causing exhaustion
If you find yourself constantly tired and struggling to focus at work, it may have to do with your diet. Although protein is necessary to maintain energy levels, too much protein can have negative effects on our health. This is because a lack of carbs and an excess of proteins will signal your brain that there is a lack of energy, causing exhaustion.
Hunger and anger
Hunger and anger often go hand-in-hand if you’re only eating protein snacks to try and satisfy your hunger. Your body needs more than just protein to function properly – it also needs carbs, fats, fiber, vitamins, and minerals. If you’re not getting enough of those other nutrients, it can lead to feelings of irritability and frustration – aka “hangry” feelings.
Feel thirstier than usual
If you’ve been noticing that you’re thirstier than usual, it may be because your kidneys are working hard to remove the excess protein in your body. This can lead to dehydration, so make sure you’re drinking plenty of water.
Menstrual cycle
You may experience some changes to your menstrual cycle when you’re on a high-protein diet like keto. That’s because these types of diets can cause a lack of carbohydrates, which can lead to irregular periods or even amenorrhea (absence of a period for three months or more). “The most common causes of irregular periods or amenorrhea are stress, too little carbohydrates, calorie restriction, and exercise,” registered nutritionist Vanessa Roster previously told INSIDER.
So if you’re experiencing any menstrual changes while on a high-protein diet, it’s nothing to be too concerned about. Just be sure to speak with a healthcare professional if you have any concerns.
Risk for heart failure
A new study from the American Heart Association has found that people who eat a high-protein diet may be at a slightly increased risk for heart failure. The study, which focused on middle-aged men, found that those who ate more protein were associated with a slightly elevated risk for heart failure than those who ate less protein. Although the study’s focus was on middle-aged men, its implications are certainly worth noting for everyone.
Lot of protein can put a strain on your kidneys
You might need more liquids than you’re used to. A lot of protein can put a strain on your kidneys, which means your body will require more fluids to function properly. Even though you might not feel thirsty, it’s important to drink lots of fluids when you’re on a high-protein diet.
“It’s important for everyone to increase their fluid intake when consuming a high-protein diet, whether they feel thirsty or not,” said Nancy Rodriguez, an associate professor in nutritional sciences who oversaw the study. This is based on our findings from the research.;
Serious mind mist
You might suffer from serious mind mist if you’re consuming a lot of protein but cutting out carbs and other nutrients. “Your brain depends on glucose from carbs as its main fuel— it takes up only two percent of your body weight, but uses 20% of available glucose,” registered dietitian and nutritionist Carrie Dennett told Aaptiv Magazine. If you don’t consume enough carbs, your brain might not be getting enough of its typical energy source, which can make it tough to concentrate.
Cancer threat
You may have an increased cancer threat if you consume too much meat. Meat is a prime source of protein, but it has also been linked to certain types of cancer, especially those related to the bowel. Cancer Council states that “Meat may affect cancer risk because of chemicals formed during digestion that have been found to damage the cells that line the bowel.” These chemicals can increase your risk of developing cancer, so it’s important to limit your intake of meat if you want to stay healthy.
Keto breath
“Keto breath” is a side effect of the keto diet that people have described as smelling like nail polish remover. This is because the keto diet causes your body to reach ketosis, which is when your body starts to burn fat for energy instead of carbs. Although this side effect is only temporary, it can be unpleasant for those who experience it.
