Does Protein Make You Poop?

Can Protein Make You Poop More?

Protein can potentially make you poop more.[1]

This will not always happen when the body digests protein, but many of my clients have told me that higher protein intake affects their poop frequency and consistency.

Since different types of protein have different potential consequences on your bathroom routine, I'll explore the effects of whey protein shakes, vegan protein powder, and high-protein foods on your digestion.

Whey Protein Shakes

No matter how popular and convenient whey protein shakes are for muscle growth, they can trigger increased bowel movements for some individuals.[2]

This can happen for many reasons.

Lactose (milk sugar) is the most common culprit. Whey protein powder is derived from milk and therefore contains lactose, which can make you run to the toilet.

Sweeteners or additives commonly found in a whey protein shake can have a laxative effect as well.

Vegan Protein Powder

I notice that more and more people are switching to vegan protein powders, so what effect does that have on bowel movements?

Generally, plant-based proteins tend to be easier on the digestive system compared to whey proteins.

They are lactose-free, making them suitable for those lactose intolerant.

However, don't be surprised if you experience diarrhea, at least during the first few days. Those supplements are derived from leafy greens and other sources like peas, rice, or hemp with high fiber content.[3]

Also, I noticed a few clients have personal sensitivity to specific plant proteins, and a gastroenterologist I talked to, confirmed that it is possible to have a specific sensitivity to such products.

High Protein Foods

Both steak and protein bars belong to the group of high-protein foods, so it is impossible to determine what exact effect such diverse types of food will have on digestion.

Whole foods rarely cause stomach problems, while the combination of dietary protein, fiber, and other ingredients in protein bars can impact your bowel movements. If you consume protein bars and other protein snacks in excess, you can expect more frequent trips to the bathroom.

Reading the nutrition labels and choosing protein bars with balanced ingredients can help mitigate these effects.

5 Common Reasons Why Protein Makes You Poop

I have already mentioned some of these most common reasons, but I will now analyze them in more detail to help you better understand the correlation between protein powders and frequent pooping.

1. Lactose Intolerance

Lactose intolerance is one of the most common conditions in the world. About three-quarters of healthy adults experience it to some extent.

Bloating, diarrhea, flatulence, and nausea are some of the symptoms that occur right upon consuming milk and dairy products.[4]

Whey protein is a milk product, but not every whey protein is the same.

Whey protein concentrate will probably trigger these symptoms, but whey protein isolate and hydrolysate are almost lactose-free. Unfortunately, manufacturers can't remove lactose from whey completely, but the lactose content in isolate and hydrolysate is less than 1%.

2. Increased Intake

You increased training frequency and now want to gain muscle mass as soon as possible.

I feel you, but you have to be patient. Otherwise, your stomach will be unhappy, and your optimal health will decline (digestive issues), at least temporarily.

Rapidly introducing large amounts of protein can overwhelm your digestive enzymes and lead to changes in bowel movements, such as increased frequency or loose stools.

3. High Fiber Content

There is no doubt that dietary fiber is beneficial for digestion. More fiber and more fluids prevent constipation.

Yet, consuming excessive amounts of fibrous foods alongside protein will make you use the toilet several times a day.

On the other hand, less fiber (insufficient) can also cause the same effect because food low in fiber passes through your GI tract very quickly.

Balancing the amount of protein in your diet and enough fiber will lead to good digestive health and, thus, healthy poops.

4. Incomplete Protein Digestion

Your body usually does a fantastic job of breaking down proteins into amino acids in the small intestine.

However, sometimes, after eating animal proteins, they aren't fully digested and reach the large intestine partially intact. This can cause fermentation by your gut microbiota, leading to gas production and changes in stool consistency.

If you want to avoid this, chew your food. Thorough chewing will help protein breakdown.

5. Food Additives

Infamous food additives, especially sugar alcohols and other artificial sweeteners, cause digestive discomfort more often than excessive protein intake.

Whether food additives are safe or harmful to our overall health remains to be seen, but I know for sure that they have a terrible effect on digestion.

Keep an eye out for sneaky culprits hiding in your protein products. They can trigger diarrhea or loose stools.

So, if you notice these ingredients in your protein bar or protein shake, it is worth considering alternatives without these additives.

Signs You're Consuming Too Much Protein (Side Effects)

Consuming too much protein can throw your digestive system and whole body off balance, leading to side effects.

Weight Gain

Protein contains calories too. So, consuming excess protein means you're taking in more calories than your body needs. And you know what happens when we consume more calories (regardless of the source) than we burn, right? Yep, the scale can start creeping up, and weight loss is becoming impossible.

Kidney Problems

Research suggests that if you are healthy, the keto diet and other high-protein diets won't damage your kidneys but will burden them unnecessarily as they filter waste products from protein metabolism.[5] Those with pre-existing kidney disease must stick to a balanced diet to avoid worsening their condition.

Dehydration

Did you know that breaking down animal proteins requires water? So, when you eat protein in abundance, your body needs a higher water intake to help digestion. Failing to stay adequately hydrated can lead to dehydration.

Nutrient Deficiencies

While protein is essential, focusing solely on protein sources can lead to missing out on other nutrients. Picture a well-balanced meal like a puzzle with many pieces.

You may be setting yourself up for nutrient deficiencies if you're eating too much protein and skimping on carbs, fruits, veggies, whole grains, and healthy fats.

Digestive Issues

Pooping more often than usual is just one of the digestive issues you may experience due to a high-protein diet. Constipation, diarrhea, bloating, stomach upset, bad breath, gas, and other digestive issues are also common problems when the body struggles to process and break down certain food, in this case, protein.

How Can You Stop Protein Poops?

Now, I won't leave you hanging without some practical advice.

You can make a few lifestyle adjustments to stop protein poops and keep things running smoothly even if you consume extra protein.

Make sure you stay hydrated throughout the day. Water keeps your digestive system in tip-top shape. So, keeping that bottle filled and drinking water constantly is the key to a healthy gut.

Take it easy on the protein powder dosage. Start with a smaller amount and gradually increase it. This gives your body a chance to adjust without overwhelming your digestive system.

Lastly, trust your gut—literally! If you notice any discomfort or unusual changes in your digestion, don't ignore them. If something doesn't feel right, find the protein powder that suits your unique digestive system.

Common Protein Causing You Poop Questions

Conclusion

Undoubtedly, protein consumption can have an impact on your digestion.

Some people will experience changes in their bathroom routine when they up their protein game, but that's not necessarily bad. That is simply your body's way of adapting to the increased protein intake.

Also, many people won't notice any change, so the key is listening to your body and finding the best balance while doing everything to prevent diarrhea and other stomach problems.

References: 

1. https://www.cambridge.org/core/journals/nutrition-research-reviews/article/protein-digestion-and-absorption-the-influence-of-food-processing/450969B0DF46904613ADD5048F73FAC6
2. https://www.mdpi.com/2072-6643/10/3/337
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/
4. https://www.mdpi.com/2072-6643/7/9/5380
5. https://journals.lww.com/jasn/Fulltext/2020/08000/The_Effects_of_High_Protein_Diets_on_Kidney_Health.7.aspx