Can Eating Too Much Protein Make You Constipated?

If you’re eating a high protein diet of mostly animal-based foods, you may get constipated. But it’s not the protein that’s causing this problem. More likely, it’s the absence of fiber in the foods you’re eating.

High protein, low carbohydrate eating plans have become popular for weight loss. But for some people, constipation is a common result.
Protein by itself does not cause constipation. But animal sources of protein, such as chicken and fish, don’t contain fiber. For some people, the result of eating these foods to excess can be constipation and bloating.

Read on to learn about protein’s role in constipation and how you can alleviate this problem.
Does a high protein diet cause constipation?
There are many high protein food sources. They include:
• red meat
• poultry
• fish and seafood
• eggs
• legumes and beans, including lentils and tofu
• nuts
• dairy products like Greek yogurt and cottage cheese
• dietary supplements like protein powder, nutrition bars, and shakes

Some high protein foods, like nuts and legumes, contain fiber. Dietary fiber is an undigestible type of carbohydrate that comes from plants. Fiber may be soluble or insoluble, and both types support gut health. Insoluble fiber in particular helps you avoid constipation.
High protein foods like meat, poultry, and fish don’t contain any fiber. If you eat a high protein diet comprising solely or primarily of these foods, constipation may result.

Water and fluid intake is also necessary for avoiding constipation. Animal protein sources do contain naturally occurring moisture. However, their water content may not be enough to reduce constipation.
Dietary supplements like protein powder are usually made from plant sources like hemp or soybeans. They may also be made from dairy products, like whey (the watery portion of milk).

Some protein powders contain fiber, but many do not. Protein powders may also be high in calories and sugar. To know what you’re getting in any dietary supplement, including protein powder, always check the label.
Why can too much protein cause constipation?
Protein causes constipation if your diet doesn’t include enough fiber and fluid. If you eat too much animal-based protein, you may be eating fewer high fiber foods.

It’s fine to eat lots of protein. It may only become problematic if you replace fiber-rich foods, like vegetables and beans, with animal-based protein.
There’s no doubt that protein provides important health benefits. Protein contains amino acids, which are needed to build and repair muscle tissue and bones. Protein is also necessary for hormonal health. Eating protein makes you feel full and regulates blood sugar, which can be helpful when you’re trying to lose weight.

What can you do if you have constipation from a high protein diet?
If your bowel movements have become irregular and you suspect that a high protein diet is to blame, adding fiber and fluid to your diet should help.
Constipation can make you feel sluggish. But increasing your physical activity level can help your bowels move more freely.
The occasional use of a constipation-reducing over-the-counter medication may be beneficial. These include bulk-forming laxatives and stool softeners. Get your healthcare professional’s approval first, especially if you’re pregnant or have an underlying condition like diabetes or kidney disease.