Too Much Protein & Gas
Jul 26, 2011 | By Carly Schuna
Too Much Protein & Gas Photo Credit Jupiterimages/Comstock/Getty Images
Gas isn't always caused by eating a plateful of beans or having food that doesn't agree with you. In some cases, the diet plan you follow can make gas and other digestive problems more likely to occur. That can happen with high-protein diets in particular, since they often exclude or limit foods that encourage healthy and efficient digestion.
Both soluble and insoluble dietary fiber play important roles in the digestive process, according to MayoClinic.com. The problem, however, is that a protein-rich diet has little to no room for so many high-fiber foods. Such eating plans often call for limiting amounts of fruits, vegetables and grains in favor of dairy, meat and plant-based proteins. That imbalance can eventually result in digestive issues including gas, bloating and related symptoms. You might also notice gas if you're regularly eating a certain protein-rich food to which you have an intolerance or an allergy, such as whey or soy protein.
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If you're experiencing chronic gas as a result of consuming too much protein, you may also be putting your health at greater risk. American Council on Exercise scientist Cedric X. Bryant points out that eating protein in excess of your body's needs can produce fat gain, dehydration or calcium loss, which is particularly dangerous for women. MayoClinic.com dietitian Katherine Zeratsky also remarks that high-protein diets can raise risks of constipation, diverticulitis, liver and kidney problems, cancer or heart disease.
Making simple adjustments to your diet may be all you need to get rid of gas. MayoClinic.com recommends getting a maximum of 175 g protein daily and getting at least 45 percent of your calories from carbohydrates, so try shifting the balance of what you eat to fall within those parameters. The clinic also recommends eating more slowly at mealtimes, taking measures to reduce stress in your life whenever possible and gradually bringing more fiber in your diet instead of rapidly increasing it.
Following a high-protein diet can be healthy in the short term if you also eat some carbohydrates and healthy fats. Protein can be filling enough to help you curb your calorie consumption and steadily lose weight, and it can also help you build lean muscle mass when you combine it with regular strength training. However, the risks of eating too much protein aren't limited to occasional gas, so if you feel your diet is not balanced, speak with your physician about potentially adjusting it.
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MayoClinic.com; High-Protein Diets - Are They Safe?; Katherine Zeratsky, R.D., L.D.; June 19, 2010
MayoClinic.com; Dietary Fiber - Essential for a Healthy Diet; November 19, 2009
ACEFitness.org; Are There Any Risks Associated with Excess Protein Consumption?; Cedric X. Bryant; 1999
MayoClinic.com; Bloating, Belching and Intestinal Gas - How to Avoid Them; April 23, 2011
MayoClinic.com; Healthy Diet - End the Guesswork with These Nutrition Guidelines; February 22, 2011
Read more: http://www.livestrong.com/article/501648-too-much-protein-gas/#ixzz1jUDxpeiw
THANKS!! I THINK I MAY HAVE TO LOOK INTO IT BECAUSE I HAVE OSTEO ALREADY AND THAT IS WHY I AM DOING STRENTH TRAINGING AND UPPING MY PROTEIN.. DANG, AFTER READING THIS IM AFRAID OF THE NOT JUST GAS BUT THE OTHER SIDES EFFECTS LISTED I DOTN NEED TO NOT ABSORB CALCIUM! OH WOW.. IT IS ALL SO CONFUING LOL