If you’re a fitness enthusiast, you need to pay close attention to your protein intake. From protein shakes to legumes and eggs, your diet likely includes protein-rich sources. But, while getting enough protein is crucial, does it come with side effects? Not exactly. However, one common problem that can arise is bloating.
Even if you’re consuming the right amount of protein, you may still experience bloating, and you’re not alone. Bloating is a natural occurrence when you’re on a high-protein diet. But why does this happen? What’s behind bloating?
Let’s find out.
Why do you experience bloating when following a high protein diet?
Protein is one of the most important nutrients the body needs – all key processes in the body, from growth to building and repairing body tissues, require protein. That being said, protein takes longer for the body to digest. When something takes longer to digest, the stomach bloats.
It usually occurs when the digestive system accumulates gas, air or liquid, causing the stomach or intestines to expand. This uncomfortable sensation is often accompanied by a feeling of tightness, which makes you feel like there is hardly any space left in your stomach.
Proteins are relatively difficult to digest, due to their long, complexly folded chains. These chains need to be split by enzymes such as pepsin, trypsin, and chymotrypsin. This process begins in the stomach, where hydrochloric acid helps break down the protein, but if stomach acid is low, digestion becomes inefficient. In addition, protein digestion takes longer than carbohydrate or fat digestion, as it occurs in stages, from the stomach to the small intestine. Certain types of protein, such as red meat or processed varieties, are denser and may be harder to break down, especially if they contain more fat. Individual factors, such as enzyme deficiencies, gastrointestinal disorders, or age-related problems, can further impair protein digestion, leading to discomfort or reduced nutrient absorption.
How to get rid of protein bloat?
While it’s natural for protein to take a little longer to digest and cause bloating, there are some things you can do to minimize it.
Go for a walk after eating a protein meal.
Walking is good for your health, there’s no doubt about it. It can also help digestion by stimulating the digestive system and increasing blood flow, while also relieving gas and reducing fluid retention, which are the most common causes of bloating.
Chew your food slowly
Do you finish your meals within minutes? If so, you should be aware that doing so can lead to bloating. Eating food too quickly can cause you to swallow extra air, which can cause bloating.
Take probiotics
Probiotics contain good bacteria or yeasts; they also live in the body for basic functioning. Probiotics can be helpful in promoting good bacteria that help with digestion and nutrient absorption. Eating probiotics after a high protein meal can promote digestion and reduce bloating.
Stay hydrated
Water can help combat protein bloat by aiding the digestion process in several ways. First, it helps break down protein more effectively by assisting enzymes in the stomach and small intestine. Sufficient hydration ensures that digestive enzymes can function optimally, which is important for breaking down the amino acid chains in proteins. Second, water helps digested food move smoothly through the digestive tract, reducing the risk of constipation or gas buildup, which can contribute to bloating. Drinking water also dilutes stomach acid, which can help reduce the feeling of bloating if it is caused by excess stomach acid during protein digestion. Staying hydrated can maintain efficient digestion and minimize the discomfort of protein-induced bloating.
You can also consider drinking herbal teas such as green tea; they help with hydration and aid the digestive process, all thanks to the antioxidants present in tea.
Final thoughts
Bloating from excess protein is a common problem that many people experience, especially if they are on a high-protein diet. The good news is that several simple solutions, such as staying hydrated, going for walks, and consuming probiotics, can go a long way in preventing bloating.
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