Fuel Your Fitness, Not Your Colon: The Truth About Plant Protein & Digestive Distress
The answer is NO, Plant proteins do not cause constipation as long as the protein powders are natural. I will discuss it in detail in the post.
First, let’s understand what constipation is. Constipation is a condition where a person experiences difficulty in passing stools, and the stools are often hard and dry. This condition can be caused by various factors, including a lack of fibre in the diet, dehydration, lack of physical activity, and certain medications.
When it comes to plant-based protein sources, they are generally rich in fibre, which is beneficial for gut health and can help solve constipation issues. According to the American Heart Association, the recommended daily intake of fibre is 25 grams for women and 38 grams for men. Plant-based protein sources such as beans, lentils, nuts, and seeds are excellent sources of fibre.
Before going further let me share a few pieces of research done on the same, and the research is not one or two, the list is long,
Research on constipation and plant protein
References:
1) American Heart Association. (n.d.). Whole Grains, Refined Grains, and Dietary Fiber. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-refined-grains-and-dietary-fiber
2) Jalanka, J., Major, G., Murray, K., Singh, G., Nowak, A., Kurtz, C., … Spiller, R. (2019). The Effect of Increased Dietary Fiber on Constipation: A Meta-Analysis. Journal of Clinical Gastroenterology, 53(3), 204–209. doi: 10.1097/mcg.0000000000001164
3) McRorie, J. W., & McKeown, N. M. (2017). Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber. Journal of the Academy of Nutrition and Dietetics, 117(2), 251–264. doi: 10.1016/j.jand.2016.08.022
4) Attaluri, A., Donahoe, R., Valestin, J., Brown, K., & Rao, S. S. C. (2011). Randomised clinical trial: dried plums (prunes) vs. psyllium for constipation. Alimentary Pharmacology & Therapeutics, 33(7), 822–828. doi: 10.1111/j.1365-2036.2011.04594.x
5) Goyal, R. K., Hirano, I., & Pandolfino, J. E. (2013). Esophageal motility disorders in terms of pressure topography: the Chicago classification. Journal of Neurogastroenterology and Motility, 19(2), 160–174. doi: 10.5056/jnm.2013.19.2.160
6) Holt, P. R., & Lindenbaum, J. (1980). Fibre and magnesium intake and faecal output: effects on colonic transit in humans. Gastroenterology, 78(5 Pt 1), 914–919. doi: 10.1016/0016-5085(80)90125-4
7) Lee, Y.-S., Kim, T.-Y., Kim, Y., Lee, S.-H., & Kim, S.-H. (2018). Association between intake of dietary fibre and probiotics and symptoms of irritable bowel syndrome. Journal of Neurogastroenterology and Motility, 24(4), 656–662. doi: 10.5056/jnm18018
8) Nilholm, C., Roth, B., & Leander, P. (2019). The effects of whole-grain compared with refined wheat, rice, and rye on the postprandial blood glucose response: a systematic review and meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition, 110(2), 337–347. doi: 10.1093/ajcn/nqz078
So these researches show that increasing fibre intake can improve bowel movements and reduce the risk of constipation. A study published in the Journal of Clinical Gastroenterology found that increasing dietary fibre intake improved bowel movements and reduced symptoms of constipation in participants.
Furthermore, plant-based protein sources are often rich in prebiotics, which are non-digestible fibres that promote the growth of healthy gut bacteria. These healthy gut bacteria play a crucial role in maintaining digestive health and preventing constipation.
On the other hand, animal-based protein sources, such as meat, dairy, and eggs, are often low in fibre and can lead to constipation if consumed in excess. A study published in the Journal of the American Dietetic Association found that people who consume a high-protein, low-fibre diet have a higher risk of constipation.
Hence we can see that vegan protein are way better, but the condition associated is Natural vegan protein do have good quantities of fibre, on the contrary, vegan protein isolates generally rip off all other nutrients, and these can create havoc on the human system for few since the concentration of these protein powders is high, creating useless pressure on the liver and kidney, then these products are filled with added preservatives, additives, and emulsifiers and that is bad,.
Please understand that highly concentrated chemical-enriched vegan protein isolate is different from Natural protein powders, and has been explained in the post:
What is vegan protein isolate? So choose wisely what you consume.
Conclusion:
Natural plant protein powders are rich in fibre and prebiotics, which can improve gut health and prevent constipation. In contrast, animal-based protein sources, and numerous Plant protein isolates are often low in fibre and can contribute to constipation. Therefore, if you are concerned about constipation, it is advisable to include a variety of Natural plant-based protein sources in your diet, such as beans, lentils, nuts, and seeds, to ensure adequate fibre intake.
Now, here are Few Facts before I finish:
These are the same lines from my book “Great Health Comes from Exercise & Nutrition”
a) Everyone is an individual, so what suits me, may or may not suit the next person.
b) If a person has a medical condition, a doctor’s advice and prescribed medication will only help.
c) While buying any protein powder from the market read the labels carefully, and Watch out for various codes, and words like Anti-caking agent, and INS 551( Also known as Silicon dioxide), All these are Laboratory made chemicals, and although approved by regulatory bodies think twice, will you consume a spoon of Silicon dioxide? And Silicon dioxide is just one product, there are numerous others like BHA ( Butylated hydroxyanisole ), BHT ( Butylated hydroxytoluene ) and the list of lab-made chemicals goes on and on with various codes, that we generally ignore.
Hence read the labels especially the ingredients list of the product before buying.
If you are interested in buying chemical-free Natural vegan Protein powder, Health drinks for kids or our delicious but chemical-free Energy bars and Protein bars shop @ Sheer MADness.
One can also buy our Products From Flipkart, Jio Mart or ONDC in India.
d) Exercise is the key to fitness, we should always keep in mind that exercise and nutrition are two sides of the same coin and always go hand in hand. So only nutrition will not help you attain any goals till it is not supplemented with Exercise.
e) Excess of anything is wrong, it can be the best nutrient-filled superfood, but one should consume only recommended quantities.
f) Regarding health, fitness, and nutrition, remember that Rome was not built in a day. Your discipline and consistency is the key.
g) It’s not only Exercise and protein that builds muscles, there are numerous other factors like a healthy gut, numerous macro and micronutrients, your body type and DNA, the amount of rest the body gets, the lifestyle an individual lives, and on and on it goes. Out of all these, exercise and nutrition are within our control, and one should focus on these two primary aspects.
h) For More benefits related to Vegan Protein Powder, I will request you to read the Post: Muscle Growth to Health, Plant Protein Powders are the future.
i) To clear any doubt related to the topic of “Protein” I would request you to read my post “Protein, Everything you should be aware of.”
j) And the most important part: Nothing is better than a balanced meal.
Article by Chef Ashutosh Awasthi.
Disclaimer: Our products are a source of HEALTHY NUTRIENTS and COMPLETELY FREE OF ANY ADDED CHEMICALS.
We do not claim to cure any medical condition.
The information provided is informational, and we do not claim to diagnose or treat a person with any specific medical condition.
