Many people who want to gain muscle, reduce weight, or just make sure they’re receiving enough protein turn to protein drinks. But what if there’s more harm than good coming from these handy drinks? More specifically, can protein shakes cause constipation?
Answer: Protein shakes with lactose, sweeteners, and fillers may cause constipation and gut issues.
For gut-related problems, such as gas and bloating and increased and decreased frequency of bowel motions, protein supplements are well-known. It’s no secret that issues connected to constipation can arise from consuming protein shakes. So what’s in these beverages that causes our digestive tracts to back up?
Ingredients in Protein Shakes That May Cause Bowel Issues
Certain ingredients commonly found in protein shakes have been associated with bowel issues. These ingredients include lactose, artificial sweeteners, sugar alcohols, and fillers.
- Lactose: Many protein shakes contain dairy-derived ingredients that may contain lactose. Lactose intolerance is a common condition in which individuals lack the enzyme lactase needed to digest lactose properly. Consumption of lactose by lactose intolerant individuals can lead to symptoms such as bloating, gas, diarrhea, and abdominal discomfort [1].
- Artificial Sweeteners: Some protein shakes contain artificial sweeteners like sucralose, aspartame, or saccharin to enhance flavor without adding extra calories. Research suggests that artificial sweeteners can disrupt the balance of gut bacteria and potentially lead to gastrointestinal symptoms such as bloating, gas, and diarrhea [2].
- Sugar Alcohols: Sugar alcohols like sorbitol, mannitol, and xylitol are often used as sweeteners in protein shakes marketed as low-carb or sugar-free. While they provide sweetness without contributing to blood sugar spikes, excessive consumption of sugar alcohols can cause gastrointestinal discomfort, including diarrhea and bloating, especially in individuals with sensitive digestive systems [3].
- Fillers: Some protein shakes contain fillers such as maltodextrin, cellulose, or inulin to improve texture, increase volume, or reduce manufacturing costs. These fillers may not be well tolerated by certain individuals and can contribute to gastrointestinal symptoms such as bloating, gas, and constipation, particularly if consumed in large amounts [4].
Not that each of these components is a certain way to cause constipation. However, it’s crucial to pay attention to what you’re eating if you have gastrointestinal sensitivities.
Selecting non-dairy, low-FODMAPS, and clean choices will help you avoid many of the digestive issues related to protein shakes.
Protein Shakes Which Are More Likely to Cause Constipation
Casein and whey, two dairy-based proteins, are frequently to blame for constipation. The lactose in these protein drinks often causes bloating, gas, and yes, constipation, depending on whether the protein source is milk, casein, or whey.
Proteins derived from dairy are known to cause stomach problems. The gastrointestinal transit time is slowed considerably by these proteins, especially when ingested in high amounts. Additionally, in comparison to more plant-forward options, they frequently offer less fiber and nutrients.
Another important factor is the way some shakes are made. Gums, artificial sweeteners, sugar alcohols, and high lactose content are examples of additives that might agitate the stomach more and cause bloating and bowel blockages.
Medical Conditions Associated with Symptoms of Constipation
GI problems associated with constipation may be more common in people with particular medical disorders. When ingesting high-protein items, be aware of any gastrointestinal issues or dietary sensitivities you may have.
Gastrointestinal Conditions
Bowel movements are strongly impacted by digestive illnesses such as Crohn’s disease and Irritable Bowel Syndrome (IBS). High-protein diets often make the symptoms worse for those who have these disorders. The secret is in the body’s capacity to effectively digest high amounts of protein, which can be compromised by certain kinds of illnesses.
Imbalances in Hormones
Hormones control several body processes, including digestion. The slowing down of metabolic processes caused by conditions such as hypothyroidism results in diminished gut motility, which in turn slows down bowel motions and causes constipation.
Disorders relating to the thyroid have a significant impact on metabolism in general, including digesting rates.[5] People with thyroid abnormalities may find that their symptoms worsen when they eat more protein without also making necessary dietary or pharmaceutical adjustments.
Dehydration
One of the main causes of problems with bowel movement is dehydration. Protein drinks may make the body want more water, especially if they contain a lot of whey or casein. Constipation is more likely when there is insufficient hydration because dehydrated stools are harder to clear.
Kidney Function
Another important factor is renal function; breaking down high protein levels strains already-struggling kidneys brought on by diseases like Chronic Renal Disease (CKD). Particular dietary requirements apply to those with CKD, which emphasizes the necessity for careful protein consumption management.
Mental Health
Studies have demonstrated a correlation between functional gastrointestinal issues, such as constipation, and sadness and anxiety. According to a study, there may be a link between psychiatric problems and persistent constipation because of the comparatively high frequency of anxiety and sadness in these patients.[6]
Vegan Protein Shakes: A Way to Prevent Constipation
Plant-based protein drinks provide a softer substitute that reduces the chance of experiencing constipation-related problems because dairy-based protein shakes frequently induce digestive problems.
The high fiber content and vitamin richness of vegan protein drinks make them exceptional. In contrast to their dairy counterparts, plant-based proteins frequently incorporate naturally occurring fiber-rich components, including hemp, brown rice, lentils, and seeds.
By facilitating food passage through the stomach more quickly and avoiding constipation, these fibers improve digestion. Fiber has more purposes than just keeping things moving. Additionally, it nourishes good gut flora, which are essential for preserving gut health in general, by acting as a prebiotic.
There is a wide variety of plant-based protein powders available on the market, each with a unique blend. To guarantee that the powder you choose will offer you with an entire amino acid profile akin to that of animal goods, take into account those that blend several plant proteins.
Shakes made of plant-based protein may not necessarily be free of disruptive chemicals such as carrageenan, sugar alcohols, and artificial sweeteners. You can be ready to enjoy a protein shake with confidence because you know what to look for if you carefully read labels and know yourself.
So, Do Protein Shakes Cause Constipation?
Protein shakes frequently result in GI issues and constipation. Shakes high in lactose, sugar alcohols, artificial sweeteners, and fillers may cause irregular and unhealthy bowel motions.
Try plant-based, dairy-free protein smoothies that are higher in fiber and free of the above-mentioned harmful substances to relieve constipation.
Scientific References
- NIH, National Institute of Diabetes and Digestive and Kidney Diseases. (n.d.). Lactose Intolerance. https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance
- Suez, J., Korem, T., Zeevi, D., Zilberman-Schapira, G., Thaiss, C. A., Maza, O., … & Segal, E. (2014). Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature, 514(7521), 181-186.
- Tate, D. F., Turner-McGrievy, G., Lyons, E., Stevens, J., & Erickson, K. (2012). Replacing caloric beverages with water or diet beverages for weight loss in adults: main results of the Choose Healthy Options Consciously Everyday (CHOICE) randomized clinical trial. The American journal of clinical nutrition, 95(3), 555-563.
- Slavin, J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417-1435.
- Mullur R, Liu YY, Brent GA. Thyroid hormone regulation of metabolism. Physiol Rev. 2014 Apr;94(2):355-82. doi: 10.1152/physrev.00030.2013. PMID: 24692351; PMCID: PMC4044302.
- Jessurun JG, van Harten PN, Egberts TC, Pijl YJ, Wilting I, Tenback DE. The Relation between Psychiatric Diagnoses and Constipation in Hospitalized Patients: A Cross-Sectional Study. Psychiatry J. 2016;2016:2459693. doi: 10.1155/2016/2459693. Epub 2016 Mar 10. PMID: 27034921; PMCID: PMC4806284.
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