Protein drinks and digestion: Could your daily shake cause constipation?

If you're on any kind of weight loss or fitness journey, chances are, you know a thing or two about protein.

Whether you're on a high-protein diet or giving your workouts a boost with a protein powder, you'll likely know that your protein intake is crucial to your success in the long term.

After all, not only is protein a crucial part of any balanced diet, but it also helps build muscle mass, helps with muscle growth and repair, helps with bone health and more [1].

But if you've been consuming protein shakes and are finding that they... aren't sitting right, you're not alone, because yes — the wrong protein shakes can make you constipated.

But how, and why, does protein make you constipated? Is there such a thing as too much protein or is there something else going on?

In this article, we'll break down everything you need to know about protein powder constipation, why some protein powders cause it while others don't, and the role that lactose intolerance plays in all of this.

Plus, and perhaps most importantly, we'll explain how to alleviate those uncomfortable symptoms and avoid constipation in the future.

Can protein drinks cause constipation?

Yes, protein shakes can cause constipation in some people, and there are a few reasons this can happen.

You're not eating enough fibre

Many protein drinks are low in fibre, and fibre is essential for healthy digestion and regular bowel movements [3].

If you're regularly drinking protein shakes, particularly as a meal replacement while trying to lose weight, you may not be getting enough fibre from other food sources, and this can cause constipation.

You're lactose intolerant

Some protein shakes, particularly those made from whey protein isolate, are derived from dairy.

If your body struggles to digest lactose, you may find yourself dealing with digestive issues like bloating, gas, and yes, constipation [2].

If you have a lactose intolerance, you may want to switch to a dairy-free protein powder.

You're consuming too much protein

While protein is a crucial part of our diets, eating too much protein can lead to dehydration, which can cause constipation. A very high protein diet can also cause longer-term health issues like kidney and liver issues [1].

It can also cause your body to lose calcium, which can increase your risk of developing osteoporosis.

To avoid constipation caused by a high protein diet, make sure that your protein powder drinks are just one part of a healthy balanced diet.

Consider adding more fibre to your diet (dark leafy greens are a great place to start!), and make sure you're drinking enough water.

Can all types of protein impact your digestion?

Yes, all types of protein can impact your digestion in different ways, depending on their source and your individual digestive system.

For example, whey protein isolate is derived from milk solids and is quickly absorbed by most people.

With that being said, if you're consuming protein shakes made from whey protein but also have a lactose intolerance, you're likely to experience digestive issues like bloating, gas, diarrhoea, and/or constipation [2].

Similarly, casein protein powder is also derived from milk, but it's digested more slowly than whey protein [7].

If you struggle to digest lactose, this slower digestive process may cause discomfort or bloating, but it's usually a little gentler on the stomach compared to whey protein shakes.

Next up is egg protein powder, which is highly digestible and contains all your essential amino acids [8].

Generally, egg protein powders are easier to digest than dairy-based proteins, unless, of course, you have an egg allergy or sensitivity.

Then, there are the plant-based protein powders. Soy protein powder is generally well-tolerated by most people, although some report bloating, gas and digestive discomfort, particularly if they're sensitive to soy.

It's also important to note that soy contains compounds that may affect hormone balance in sensitive individuals.

Pea protein powder is typically gentle on the digestive tract, and less likely to cause bloating or discomfort than other plant-based protein powders for people with food sensitivities [5].

Hemp protein is rich in fibre, which can help promote digestion [6]. However, its fibre content may cause bloating or gas if consumed in large amounts.

Rice protein is a hypoallergenic option, which means it's unlikely to cause digestive issues and is a good choice for people with allergies to soy or dairy [4].

However, it lacks certain essential amino acids, which is why it's often combined with other plant-based proteins.

As you can see, there are a lot of different options when it comes to protein powders.

Typically, whey protein powder is the most popular of the options, but for people with lactose intolerance, allergies, or otherwise sensitive digestive systems, it's important to choose the right protein powder for your body.

The good news, however, is that with so many different protein shakes on the market, if you experience digestive discomfort from one, you may find that a different protein powder works better for you.

It may help to try a different source, consume smaller portions, or make sure you're balancing your protein intake with adequate fibre and hydration.

How to prevent protein-related constipation

While protein powders can cause constipation, taking whey protein or any other protein supplements doesn't automatically mean you'll be doomed to a life of chronic constipation.

And thankfully, there are a few things you can do to prevent constipation (without having to give up protein shakes).

Choose the right protein powder

As we explained before, not all protein supplements are created equally, which is why it's so important to choose the right protein shakes for you.

Juniper's Nourish Shakes are a great option, as they take protein shakes to the next level. You see, our Nourish Shakes don't just contain high-quality whey protein powder.

They also contain pre and probiotics and are a great source of fibre, which means they're designed to keep you feeling full for longer while supporting your gut health and digestive process.

Even better, our Nourish Shakes aren't packed with sugar, laxatives, preservatives, or empty fillers like other protein shakes can be.

With only the highest quality ingredients, we're all about making sure you get all the nutrients you need.

Stay hydrated

Your body needs water to metabolise protein and other nutrients [7], and a higher protein intake can increase your need for fluids.

Drinking plenty of water throughout the day will help keep your stool soft, which will make it easier to pass.

On the other hand, dehydration can exacerbate constipation, especially when you're  consuming high amounts of protein.

Exercise regularly

Regular exercise is also a great way to keep your digestive system moving, as physical activity stimulates the digestive system and can help prevent constipation [7].

Even light exercise like walking can promote bowel movements and alleviate symptoms of constipation.

Make sure you're eating enough fibre

If you're on a high-protein diet, you may not be consuming enough fibre to help your body digest all the protein. This imbalance can cause constipation.

Make sure you're balancing your diet with fibre-rich foods like fruits, vegetables, whole grains, and legumes [8].

More broadly, don't focus all your attention on your protein intake. A balanced diet full of fibre and healthy fats will work to support your overall digestive health.

If you're increasing your protein intake, it's a good idea to do so gradually.

When you bombard your digestive system with protein shakes and other high-protein foods, it can become overwhelmed and lead to constipation.

What to do when you're constipated

If you're feeling constipated, there are several things you can do to relieve your discomfort and get your digestive system moving again.

First, it's important to drink plenty of water. Aim for at least 8 glasses a day, and more if you're on a high-protein diet [8].

Next, boost your fibre intake [8]. Fibre helps to soften stools and promotes regular bowel movements.

Make sure you're eating foods that are high in fibre, like fruits, vegetables, whole grains and legumes that you're consuming, and consider adding a fibre supplement if you're not getting enough fibre from your everyday diet.

Juniper's Daily Fullness + Digestion Blend is a great choice. Formulated with the prebiotics Sunfiber® and Solnul®, it promotes a healthy gut while keeping you regular and supporting stool consistency.

Although constipation can be uncomfortable and make us feel sluggish, exercise can help to stimulate your digestive system and get things moving again [8]. Head out for a walk, or do some yoga or stretching.

If you feel the urge to go, don't ignore it — waiting too long can cause constipation. Try sitting on the toilet in a relaxed position for 10–15 minutes to allow your body to naturally eliminate stool.

Sometimes, propping your feet on a small stool to mimic a squatting position can also help.

Applying a warm compress or heating pad to your abdomen can also help relax your digestive muscles and alleviate discomfort caused by constipation [9].

You can also try to gently massage your abdomen, as this can help stimulate your intestines and ease bloating or discomfort associated with constipation.

Some foods are considered mild natural laxatives and can help to relieve constipation and promote healthy bowel movements.

Drinking prune juice, eating whole prunes, adding flaxseeds to your meals, or drinking herbal teas (peppermint or ginger) can all stimulate digestion and help get your bowels moving again [10][11].

If those don't work, you may want to consider a stool softener or laxative [8], but it's important to note that these should be used sparingly and as a short-term solution, as your body can become dependent on them when used too frequently.

Finally, give yourself time. If you've recently begun a high-protein diet or changed your routine, your digestive system may just need some more time to adjust.

With that being said, if constipation persists for more than a few days, causes severe pain, or is accompanied by other symptoms like blood in the stool, nausea, or vomiting, it's important to consult a healthcare professional for further evaluation.

If high-protein diets seem overwhelming, you're lactose intolerant or protein shakes just don't seem like they're giving you the results you're after, Juniper's Weight Reset Program might be the right fit for you.

Our Weight Reset Program isn't just about helping you lose body weight; it's about setting you up for success in the long term.

A holistic program that pairs medically backed treatments with the tools for lasting change, it was designed by leading Australian experts to help you lose weight and keep it off for good — which is why Juniper's patients are 4.5x more likely to lose significant weight than those who are doing treatment alone.

If that sounds like what you're looking for, check your eligibility today.

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