Does protein make you poop? Don’t worry about that. You are already ahead of the curve to find out what is happening during your high-protein diet.
There is no doubt that protein has a well-earned reputation for amazing weight loss and bodybuilding results. It helps you stay full and satisfied after your meal. But one of the most common downsides of going with the protein is, ahem, sending you rocket off to the bathroom. Here is why protein makes you poop and how to deal with it.
Does Protein Make You Poop Or Get Constipated?
In a nutshell, like any form of food intake, protein will place you aboard the number two.
Whenever you eat anything, your body generates a gastrocolic reflex, which expels your waste material to make room for inbound meals. Importantly, this biological response is mostly triggered when you have a protein-heavy meal. Just imagine eating a fatty cut of steak with dripping butter. You will likely have to deal with either constipation or diarrhea when protein is involved.
Bodily reflexes aside, protein will not usually be the culprit if you find yourself constipated. Highly possible you are messing up with what you are not eating: fiber.
There is a decent chance that lacking fiber will cause constipation. Fiber, whose richest sources can be found in fruits, veggies, and grains, is primarily prized for increasing the heft of your stool. It draws water and waste, keeping things moving efficiently in the GI tract. That said, if you are more focused on eating animal proteins, which contain no fiber at all, there are more chances to occasion constipation.
Do Protein Shakes Make You Poop?
Besides ‘does protein make you poop’, you may want to know whether protein shakes will do the same thing.
Protein shakes, and powder definitely have their pros and cons. There is no doubt that many people have managed to shed pounds and increase muscle mass. Though protein shakes and powder are the quickest and most painless ways to boost protein intake, they can leave you a bit, ahem, stuffed up. Yup, you are sure to grasp what we are talking about. Protein shakes, and powder can also trigger your GI issues, like making you poop or even cause diarrhea.
It is noteworthy that not all protein shakes and powder can send you waddling to the bathroom. It would be best to be mindful of non-FDA-approved products with unclear and misleading ingredient lists on the market. Despite being advertised to contain no sugar or low carbs, many of them contain ingredients related to stomach upset and diarrhea. Artificial sweeteners, stevia, and sugar alcohols primarily result in these problems.
Does protein make you poop – Source: myDr
Also, keep in mind any intolerances or allergens while consuming protein powders, like premier protein. Just if you are wondering, “does premier protein have dairy”, the answer is yes. As it is milk-derived, it is not lactose-free. Thus, for people who are sensitive to dairy products, especially those suffering from undiagnosed lactose intolerance, diarrhea is one of the maladies that manifest themselves.
How To Deal With Protein-related Poop Problem?
You may know best that no one wants to have a potty break like Harry in Dumb and Dumber while consuming protein.
In case you just start your amazing experience to lose weight or keep in shape, take these pieces of advice:
- Munch plant-based proteins like lentils, chickpeas, edamame, black beans, and kidney beans. Eating these high-fiber foods regularly gives you the biggest bang for your nutritional buck. You are eating protein while reaping the benefits of fiber.
- If you are going low-carb and avoiding legumes, you can eat low-carb veggies like spinach, kale, zucchini, cucumbers, tomatoes, squash, green peppers, and broccoli.
Plant-based protein to deal with poop problems – Source: Thespruceeats
- You can also benefit from seeds and nuts like chia seeds, peanuts, almonds, and walnuts to get a heavy dose of fiber and protein with few carbs.
If you are sick of running to the bathroom after consuming any form of protein, including drinking a protein shake, do the following:
- Choose a dairy-free protein. As mentioned earlier, dairy-based protein can cause diarrhea to people suffering from lactose intolerance. For your information, common dairy-based proteins include casein and whey.
- Make friends with a protein powder that is low in insoluble fiber. Insoluble fiber plays a natural laxative. It adds bulks to the stool and reduces bloating to keep you feeling good. Of note, if you consume it a lot, it can make you poop.
How to deal with protein-related poop problem – Source: CNN
- Say no to a protein powder that is addictive. You should know that most dairy-free protein powders are full of food addictives. Though they just account for small quantities, they can add up quickly if you drink a protein shake every day. When these addictives reach higher amounts, they can send you to the bathroom.
You can refer to the following common addictives to make a smart choice. Of note, there are many ingredients that you may not pronounce.
- acacia gum
- acesulfame potassium
- artificial flavors
- aspartame
- carrageenan
- cellulose gum
- dextrin
- dextrose
- erythritol
- gellan gum
- xylitol, etc.
4. If you find explosive diarrhea or loose stools, stop drinking protein powders and see whether the situation will correct itself. If not, ask a nutritionist for guidance.
The Bottom Line
So, does protein make you poop? You are sure to get the answer to your itching question. If you are worried about what will happen when going on a high-protein diet, listen to your body. Are you getting more tired than usual? Are you becoming extremely dehydrated? It can be a sign that you should cut back on your protein intake or seek out help from a nutritionist. We hope you live and eat well!
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