Protein is essential to a balanced diet. It helps develop muscle, organs, and bones. High-protein diets also aid with weight loss and muscle retention. But if you’re on a high-protein diet, you most likely get it from several animal proteins. A high protein diet can generate constipation due to fiber shortage. It’s not exactly the protein that induces constipation; rather, it’s your high-protein diet missing fiber. Fiber is present in fruits, vegetables, and grains. It adds weight to your stool and helps make your body move more effectively to the foods you consume. You need to pay heed to your fiber consumption if you increase your protein intake. The recommended fiber consumption is 20-35 grams per day for adults or 10-13 grams per 1,000 calories in the diet. Dehydration is another high-protein diet risk. It’s one of the chronic constipation’s most common triggers. Your kidneys have to work harder than the normal process to get rid of protein digestion waste products, and they rely on water to do their job efficiently. In a nutshell, eating a high-protein but low-fiber diet can affect the bowel movements. One way out is to drink plenty of water and eat plant-based proteins. This includes: Chickpeas Edamame Black beans Kidney beans (high in insoluble fiber) If you’re searching for high protein foods low in carbohydrates but also considered high-fiber choices, you’re lucky. Healthy choices include: Dark leafy greens – (spinach, kale, and Swiss chard are nutrient powerhouses) Zucchini Cucumbers Squash Green Broccoli In fruit, a good rule for a low-carb, high-protein diet is to choose fruits with a higher skin-to-pulp ratio (like blueberries). They have more fiber and fewer carbs. You will enjoy all the health benefits these fruits and vegetables have and avoid constipation. A double whammy! Diarrhea is another common side-effect of a high-protein diet, often caused by the diet missing fiber. To prevent diarrhea, drink plenty of water, prevent caffeinated drinks, limit fried foods and excess fat intake, and increase fiber intake. The same foods that aid constipation also aid diarrhea. If you’re routine is on a high-protein diet and constipated, you need to drink more fluids. Eating non-starchy vegetables, low in carbohydrates and high in fiber, can also add fiber to your diet. Low-carbohydrate fruits, including apples, are also fiber-rich. While your body may need some time to get used to your new dietary regimen, these simple steps can help minimize your gastric discomfort. Now that summer is here; you will find eating healthier harder. With all the cookouts and outdoor events to attend, your diet can not be perfect. Things that can happen when you eat too much protein The High-protein diets are all the rage, with keto becoming one of today’s main wellness trends. Many people have achieved impressive weight loss and bodybuilding outcomes by eliminating carbohydrates and piling on high-protein foods, but with no complications or possible problems. The typical human body is not used to extremely high protein levels and low carbohydrate levels, which may confuse one’s system and affect overall health in several ways. Here are some of the effects of too much protein: You might get a little backed up If you’re on a high-protein diet that limits carbohydrates, you probably won’t get enough fiber, says Women’s Health. This can cause constipation. It’s not protein but fiber deficiency that triggers constipation. People consume less fiber on a high-protein diet as they are more focused on eating animal proteins that have little fiber. You can get bad diarrhea. According to Livestrong, too much protein can lead to diarrhea. That’s because people frequently turn to milk and processed food for their protein goals. This can lead to loose stool. You could end up gaining weight. While many turn to high-protein diets to lose weight, many proteins are not always conducive to weight loss. Too much protein will result to weight gain, according to Live Science, if your diet’s added protein leads to extra calories. Make sure you reflect on your food’s overall nutritional value, not just protein. Experts recommend trying to cut protein marginally to ensure it comes from high-quality sources. It could affect the kidney. Harvard Health Publishing notes that over-consuming protein is related to kidney stones and kidney damage. A high-protein diet can send the kidneys over time as they have to work very hard to absorb excess nitrogen in the amino acids of proteins. You could have poor temporary breath. This bad breath can be a symptom of ketosis, which can be positive if you’re on a keto diet. But, though temporary, it’s not fun. “Keto breath” was identified as acetone smell. You may have an increased risk of cancer. Eating too much meat — a primary source of protein — was linked to certain types of cancer, especially those connected to the bowel. According to the Cancer Council, “Meat can affect cancer risk due to chemicals produced during digestion that have been found to damage bowel-line cells.” You can experience extreme brain fog If you eat tons of protein but reduce carbs and other nutrients, you can find it harder to think clearly. If you don’t eat enough carbohydrates, your brain can not get enough of its normal energy supply, which can make focus hard. You’ll need more fluids than normal. Excess protein kicks your kidneys into overtime, so your body will need more fluids. But maybe you’re not more thirsty than usual. A study conducted on athletes who measured protein intake and hydration found that those who adopted a high-protein diet felt no thirst, while their bodies undoubtedly needed more fluids. It is necessary for athletes and non-athletes alike to increase fluid intake while eating a high-protein diet, whether they feel thirsty or not. High-protein diets, according to an American Heart Association report, may put some people at risk for heart failure. You might experience menstrual changes. Not eating sufficient nutrients will regularize your menstrual cycle. The keto diet and other high-protein diets can cause you to skip your period or have an irregular cycle. The study found that “consuming higher protein amounts were associated with a significantly higher risk of heart failure than consuming less protein.” Since the research focused on middle-aged men, its implications are worth noting. You may experience calcium loss. A 2013 study said poor bone health could be related to a high-protein diet. This led some to conclude that increased protein intake could cause loss of calcium. While more research is required on the subject before certainly drawing a conclusion, this study is worthless.