How do protein shakes cause constipation and ways to get rid of it?

In case protein shakes are only a part of your diet, perhaps replacing a meal here and there or used seldom as a snack, they should not cause you any digestive problems. Having protein shakes a few times a day, though, can bind you up. Certain components in protein beverages, like too much lactose, protein, or even gluten, are just some of the things that can leave you constipated. So, if you have a question, “do protein shakes cause constipation?” then you should go through this post.

Too much protein intake can cause constipation

You can get too much protein in your diet if you gulp too much protein shakes. When you drink excessive amounts of protein, your kidneys work hard to filter everything out, making you urinate more. Due to this, you can become dehydrated. The more dried out you turn into, the more water soaks up from your stools. This may eventually leave you constipated.

While you can consume more than this amount safely, you should increase your fluid intake. Drink plenty of water to prevent constipation caused by the boost in protein.

Lack of Fiber

If you prepare a protein shake at home, you have the option of piling in several fresh produce to add some fiber. Several manufactured ready-to-drink protein shakes have a very small amount of fiber. When you do not have much fiber in your diet, food tends to travel through your gut at a deferred pace. The stools wind up squeezing out surplus moisture, making your bowels hard, dry, and not easy to pass. If protein shakes are a big part of your diet, have a few veggie-rich salad, fresh fruit, or nuts infrequently. The additional fiber must provide constipation relief. Do protein shakes cause constipation- if this is your question, then keep in mind that lack of fiber in protein shakes can certainly cause constipation.

Unable to Digest Lactose

One of the classic key ingredients in protein shakes is milk or milk solids, such as whey. Most people should deal with this just fine. But if your body does not produce much lactase, the enzyme necessary to digest lactose, you might sense it in your gut. When the lactose arrives at your bowels, your body does not know what to do with it, causing it to slow things down in a few cases. This condition, known as lactose intolerance, is also often related to vomiting, nausea, or lightheadedness shortly after having something with lactose.

If this is a dilemma for you, opt for a dairy-free protein shake. Alternatively, make your protein shakes at home, using hemp or soy protein, as well as rice, coconut, soy, or almond milk, in place of dairy.

Too Much Calcium

Do protein shakes cause constipation? The answer is yes. Calcium is extremely advantageous for keeping your bones powerful, but too much slows down your bowels. High calcium levels, known as hypercalcemia can reduce muscle contraction rates in your intestinal tract. This can be the cause of your constipation. You must never have more than 2,500 milligrams of calcium in any particular day. 1 10-ounce cow’s-milk-based protein shake can offer as much as 385 milligrams of calcium. Having six or seven of them per day quickly causes you to reach that maximum safe drinking level.

Poor Gluten Digestion

For some, the bowels just do not tolerate gluten, the protein present in some grains. Gluten can also drive your immune system into attack form, which might point out celiac disease, which causes issues with digestion. Either way, if you know you are sensitive to rye, wheat, or barley grains, be aware of protein shakes. Otherwise, you can have constipation.

Usually, premade shakes, or any protein powder you use in shakes at home, do not contain any of these grains. But the manufacturers do not always promise that their products are made in a gluten-free facility, and thus your shake’s ingredients can be tainted with gluten. In case the final food is examined for gluten, it will say “gluten-free” on the label.

​Do Protein Shakes Cause Constipation?

A high protein diet can result in constipation if you do not eat the appropriate amount of carbs and healthy fats as protein consumed in high amounts can result in dehydration. If you are eating more protein, you are eating less fiber, which also keeps things moving in the correct direction. If you do not drink adequate water/fluids, you will be constipated. You can get protein from a variety of food sources, such as fish, chicken, cottage cheese, yogurt, beef, cheese, venison, pork, seafood, etc. You can consume protein powder or a shake at most once a day.

Protein shakes contain ferrous sulfate, which is tremendously constipating, particularly in the elderly. It contains sugar, hydrogenated canola, processed milk protein, corn oil, and soy protein which is indigestible and bad for your health, together with pea protein which causes gas. The protein powders could cause constipation and gas, even though to what extent depends on the individuals drinking protein shakes. If you have too much gas and aching constipation from drinking protein shakes, you should contact expert medical advice as to how you can fight the side effects.

Some More about excess protein intake

In the case of sensitive individuals, protein powders can result in bloating and constipation depending on the kind of protein and sugars utilized. If constipation is the problem, using a protein powder with fiber can help. If bloating happens it may be that you are sensitive to lactose, which is popular in less expensive formulas. In this situation utilizing a protein separate formula can help a lactase enhancement.  The issue might as well be from utilizing a mixer to blend the protein powder and other components of the meal replacement or meal supplement drink.  Rather than a blender, use a shaker bottle to mix your meal replacement by hand.  This will decrease the amount of air in the drink and assist with gas.  Look for a range of meal replacement/protein powders low in sugar with virtually no lactose, complete with digestive enzymes to ease stomach distress common with other products.

Tips to avoid constipation from protein shakes

Protein shake tastes similar to a milkshake, aids your muscles cure after an exercise session and has enhanced your protein intake every day to help you build muscle. However, it may cause some less-enticing digestive problems, like bloating and protein farts. You can experience a stint of protein powder constipation as well. Protein shakes can do that, but there are ways to eliminate it.

• Choose a protein shake that is high in fiber

Even if you are not lactose intolerant, certain whey protein powders can cause you to be constipated. Thus, it is important to select a protein shake that is high in fiber to help reduce the potential for constipation.

Inspect labels before you select your protein powder and search for one with high fiber content but without huge amounts of calories. Several powders that have carbohydrates are actually weight-gainer shakes and can contain a full day’s worth of calories in a single serving.

• Mix your shakes by hand

If you abide by the mixing directions on most whey protein powders, you will possibly throw the milk, powder, and a few ice cubes in a mixer. The trouble is that the blender includes air into the mix, which can cause instant gas. One answer is to buy a shaker bottle that is leak-proof and blend your shakes by hand. Just add the ingredients and shake till blended. The completed product would not be very creamy and thick as the mixed version, but you will likely experience less after drinking it.

• Add enough fruits and vegetables to your diet

If you think that whey protein makes you constipated, check if you eat fruits and vegetables. You can as well try taking a fiber supplement that is soluble. One more reason why switching to whole foods with whey protein is not a good idea is as it can increase your risk of nutrient deficiencies.

• Use Probiotics

Probiotics are gut-friendly bacteria that work to keep you fit. You can consume yogurt or have a probiotic supplement, which is lactose intolerant-friendly as it is a cultured bacteria. Taking live bacteria can decrease the number of bad bacteria in your gut and refill the good bacteria. When purchasing a probiotic supplement, search for one containing bifobacterium and lactobacillus. Probiotics have been seen to regulate the movement of food all through the GI tract. 

Common protein powder uses during the day and specific applications 

• When you are in a rush in the morning, you hardly get time to have breakfast. In such a scenario protein shakes can come in handy. You can add a source of vegetables, a serving or two of fruit and some healthy fats together with a scoop or two of protein powder. 
• With the beginning of the post-workout window, protein shakes and shaker bottles became a necessity for a gym trip. Protein supplementation post-workout has been shown to be advantageous, particularly in helping individuals recover after a tough session and potentially boost muscle and strength gain. 

Protein powders have to turn into a requirement for an active lifestyle. However, if you are suffering from constipation, then it is important for you to follow the above-mentioned steps.