Guide to High-Protein Diet (avoid constipation)


Are you currently following a high-protein diet—or thinking about increasing your intake to build muscle, lose weight, or support an active lifestyle? Whether you're working toward lean muscle or simply trying to eat healthier, a high-protein diet is a smart place to start. Protein is essential for building and maintaining muscle, supporting metabolism, and keeping you feeling full and promoting satiety between meals. But with the benefits come a few side effects—especially if you're increasing your protein especially if you're increasing your protein intake well beyond the suggested daily allowance.

This guide explores the benefits, risks, and practical tips for doing high-protein the right way.

The Benefits of Protein

Protein is made up of amino acids—the building blocks of your body. Here's what adequate protein does for you:

  • Builds and repairs muscles
  • Boosts metabolism
  • Supports hormone and enzyme function
  • Helps maintain a healthy weight

According to Dr. Paul Saladino, an advocate of animal-based diets, consuming protein daily from nutrient-dense sources like beef, organs, eggs, and raw dairy can provide optimal results for active individuals. This is especially true for those doing resistance training or aiming to gain lean muscle mass.

Stay away from processed meats to avoid excess saturated fat, which can negatively impact heart health.

How Much Protein Do You Actually Need?

The RDA (Recommended Dietary Allowance) for protein isn't one-size-fits-all. Here’s a breakdown based on lifestyle and goals:

Group Recommended Intake (g/lb of body weight)
Sedentary Adults 0.36 g/lb
Pregnant Women 0.50 g/lb
Lactating Women 0.59 g/lb
Endurance Athletes 0.55–0.64 g/lb
HIIT/Stop-and-Go Sports 0.64–0.77 g/lb
Strength Training (Gain) 0.73–0.77 g/lb
Strength Training (Maintain) 0.55–0.64 g/lb
Weight Loss/Calorie Deficit 0.64–0.68 g/lb


Tip: As an alternative guideline from Dr. Paul Saladino, you can calculate your protein intake based on goal body weight in pounds: multiply your goal body weight by 0.9g for women or 1g for men to estimate your ideal daily protein intake.

If a man weight, 150lb x 1g = 150g of protein/day

⚠️ What Happens When You Don't Eat Enough Protein?

Underconsumption of protein can lead to:

  • Muscle loss or poor recovery after workouts
  • Low energy or fatigue
  • Weakened immunity
  • Increased cravings or overeating

Even if you exercise regularly, without enough protein, your body may break down muscle for fuel—slowing your progress.

🯢 Side-effects of high-protein diet

What makes high-protein diets potentially bad?

Here are two things we want to avoid:

  1. Overconsumption = Kidney Function Risk — While protein is essential, consuming it in large quantities beyond what your body needs can strain the kidneys over time. This happens because your kidneys must work harder to eliminate the byproducts of protein metabolism (mainly nitrogen).
  2. Digestive issues — A high-protein diet without enough fluid and fiber can lead to several side effects,  including digestive issues like constipation, nausea, and diarrhea, as well as dehydration, fatigue, and bad breath. Fluids are essential for flushing out the byproducts of protein metabolism, and fiber helps regulate digestion. Without proper hydration, both protein waste and fiber can be difficult for the kidneys to process, increasing the risk of kidney stress or long-term damage—especially when high protein is combined with low water intake.

If you already have kidney disease or reduced kidney function, a very high-protein diet may not be appropriate. For healthy individuals, it’s less about how much protein you eat—and more about how well you support it with proper hydration and balance.

⚡️ Avoid Constipation and Side Effects of a High-Protein Diet

One of the most common complaints on a high-protein diet is constipation. Here’s why it happens:

  • Protein-rich foods often lack fiber
  • You may not be drinking enough fluids
  • Adding fiber without fluid can worsen constipation

How to Manage Digestive Side Effects from High Protein Intake

To avoid digestive discomfort from a high-protein diet, follow these four core strategies:

1. Drink extra 1 liter of Fluids Daily

When you're eating more protein—especially with an active lifestyle—your body needs more fluids to process it properly. As you excrete sweat the normal 8 glass of water needs an extra. Electrolyte drinks, Herbal teas, Broths or soups.
These options help digest protein efficiently and also keep fiber moving through your digestive system to prevent constipation.

Still feeling blocked?

2. Add Fiber intake (works by pairing with fluid)

Fiber is a form of carbohydrate that your body can’t fully digest. Instead of being broken down into sugar, it passes through the digestive system, helping to regulate bowel movements and support gut health. Boosting your fiber intake can support digestion—but it only works well (again) if you increase your fluid intake at the same time. You don't like to happen this to you, watch it.

There are two key types of fiber and why pairing it with fluid is necessary:

  • Soluble fiber — dissolves in water, forming a gel-like substance that softens stool and slows digestion. It also feeds beneficial gut bacteria.
    Examples: chia seeds, flaxseeds, oats, apples, psyllium husk
  • Insoluble fiber — doesn’t dissolve in water, but absorbs it, adding bulk to your stool and helping it pass more easily. Enough water ensures this process works efficiently by helping the fiber swell and stimulate the digestive tract.
    Examples: leafy greens, carrots, whole grains, nuts

Hydration is critical. Without enough fluids, fiber can backfire—leading to bloating or worsening constipation.

If you’re planning to incorporate fiber into your diet, start with small portion. Monitor how your body responds, as digestion varies from person to person. As you increase fiber, be sure to drink additional fluids to help it move smoothly through your system and prevent discomfort.

3. Take at least 5-10 mins walk after meal

This can offer several benefits, including improved blood sugar regulation, digestion, mood and prevent discomfort like heartburn or acid reflux. 

4. Balance your meals

Don’t rely solely on protein shakes or meat-heavy plates. A well-rounded meal supports smoother digestion. Aim for:

  • Protein + Carbs-Fiber + Healthy Fats

Examples:

  • Eggs + sautéed spinach
  • Chicken + brown rice + avocado
  • Greek yogurt + berries + chia seeds

✅ Core Insights

A high-protein diet can supercharge your fitness, physique, and energy. But more protein isn't better if you ignore fluid balance and digestion.

Protein and fiber works best when your body is full with fluids.

So the bottom line is this: 
Hydration helps move both protein and fiber through your system—so you feel good, stay regular, and get better results. 

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