When you follow a balanced diet and get the recommended amount of protein every day, it's rare that you'll experience any negative side effects. However, it's not uncommon to experience bloating, gas, indigestion or related issues from consuming too much protein or eating protein-rich foods that are likely to cause digestive discomfort.
High-Protein Diets
Diets that are very high in protein are one potential culprit behind indigestion. High-protein diets can also be high in fat, since so many meats and dairy products contain a lot of saturated fat. According to MayoClinic.com, fatty foods tend to cause or aggravate bloating because fat enhances the feeling of fullness and delays the stomach's emptying process. Restricting your carbohydrate intake as part of a high-protein diet is another issue. Many high-carbohydrate foods are also high in fiber, which aids healthy digestion and can prevent bloating and gas. If you eat less fiber because you're eating more protein, you may be more likely to experience indigestion.
Lactose Intolerance
Lactose intolerance is another condition that can cause gas and indigestion. As the National Digestive Diseases Information Clearinghouse points out, lactose is a natural sugar in milk and milk products, most of which are high in protein. If you have low levels of the enzyme necessary to digest lactose, you may experience gas, bloating, diarrhea or abdominal pain when you eat protein-rich dairy products or whey protein powder.
Prevention
There are several ways to relieve or prevent digestive problems that seem to be related to your diet. MayoClinic.com suggests taking steps to reduce stress in your life, eating slowly whenever possible, avoiding "trigger foods," choosing low-fat or nonfat foods over high-fat foods and eating small, frequent meals.
Risks
Indigestion is almost always a mild condition that does not indicate the presence of a more serious health problem. However, in some cases it can be a sign of deeper trouble. Specifically, registered dietitian Katherine Zeratsky points out that very high-protein diets are sometimes tied to elevated risks of heart disease, cancer, diverticulitis or liver and kidney problems.
Considerations
High-protein foods have a number of significant advantages for both nutrition and health. Many, such as beans, legumes and lean dairy products, contain vitamins and minerals but are low in fat and cholesterol. According to ChooseMyPlate.gov, proteins contribute to building, repairing and developing tissues for blood, bones, skin and muscle. Because of those profound benefits, it's not wise to severely limit your protein intake. If you're experiencing chronic indigestion that you feel is a result of your diet, consult your doctor or a registered dietitian for advice.
References
- MayoClinic.com; Bloating, belching and intestinal gas: How to avoid them; April 23, 2011
- ChooseMyPlate.gov; Why Is It Important to Make Lean or Low-Fat Choices from the Protein Foods Group?; May 31, 2011
- MayoClinic.com; High-protein diets: Are they safe?; Katherine Zeratsky, R.D.; June 19, 2010
- National Digestive Diseases Information Clearinghouse; Gas in the Digestive Tract; January 2008
