Protein shakes are a go-to for many aiming to build muscle, lose weight, or simply ensure they’re getting enough protein. But what if these convenient drinks are causing more trouble than good? Specifically, can protein shakes cause constipation?
Protein supplements are notorious for gut-related issues, from bloating and gas to more frequent and less frequent bowel movements. It’s no secret that protein shakes can cause constipation-related problems. But what’s in these drinks that backs up our digestive tract?
Protein Shake Ingredients That Can Cause Bowel Backups
Certain ingredients in protein shakes frequently cause digestive distress and constipation problems. They include:
- Lactose: Many protein shakes are dairy-based, most commonly made from milk protein and whey protein. Lactose in these products is a common culprit that can lead to constipation, diarrhea, nausea, stomach cramps, and bloating.[1]
- Sugar alcohols: Sugar alcohols, such as xylitol, erythritol, sorbitol, and maltitol, can cause constipation when consumed in excess. These synthetic sweeteners can cause a host of digestive complications.[2]
- Artificial sweeteners: Artificial sweeteners like aspartame, sucralose, acesulfame potassium, and saccharin have been linked to disruptions in gut microbial balance, leading to long-term digestive diseases and discomfort.[3]
- Carrageenan: Research has linked carrageenan to Inflammatory Bowel Diseases and other digestive problems. One study highlighted that its safety is still a matter of debate.[4] Yet, it’s found in many popular protein shakes.
- Additives: Protein shakes commonly include non-food additives to enhance the texture of the product. Emulsifiers, thickeners, gums, and flavors can introduce added strain to your gut.
It’s not that all of these ingredients are guaranteed constipation triggers. But if you have gut sensitivities, it’s important to be mindful of what you’re consuming.
Opting for clean, low-FODMAP, non-dairy options can help you mitigate many of the gut problems associated with protein shakes.
Types of Protein Shakes More Likely to Cause Constipation
Dairy-based proteins like whey and casein are common culprits behind constipation. Depending on whether the protein source is milk, casein, or whey, the lactose present in these protein drinks frequently leads to bloating, gas, and yes—constipation.
Dairy-based proteins are notorious for causing digestive issues. These proteins slow down gastrointestinal transit time, especially when consumed in large quantities. They also tend to provide less fiber and nutrients compared to more plant-forward alternatives.
The formulation of certain shakes also plays a crucial role. Additives like gums, artificial sweeteners, sugar alcohols, or excessive lactose content can further aggravate the gut, leading to bloating and bowel backups.
Plant-based protein powders are not immune to artificial ingredients and additives that can disrupt gut health. There are many low-cost, low-quality products to be mindful of when investing in a digestive-friendly protein drink.
Health Conditions Prone to Constipation-Related Symptoms
Individuals with specific health conditions may be more prone to constipation-related GI issues. Be mindful of any gut problems or food sensitivities you may have when consuming products high in protein.
Digestive Disorders
Digestive disorders like Irritable Bowel Syndrome (IBS) and Crohn’s disease directly affect bowel movements. People with these conditions often find that high-protein diets exacerbate their symptoms. The key lies in the body’s ability to process large amounts of protein efficiently, which can be hindered by such disorders.
Hormonal Imbalances
Hormones regulate various bodily functions including digestion. Conditions like hypothyroidism slow down metabolic processes leading to reduced gut motility – essentially slowing down bowel movements resulting in constipation.
Thyroid-related issues have profound effects on overall metabolism including digestion rates.[5] Individuals with thyroid imbalances may experience exacerbated symptoms when increasing their protein intake without adjusting other aspects of their diet or medication accordingly.
Dehydration
Lack of water intake plays a major role in leading to bowel movement difficulties. Protein shakes, particularly those high in whey or casein, may increase the body’s need for water. Without adequate hydration, the risk of constipation rises as stools become more difficult to pass.
Kidney Function
Kidney function plays a pivotal role too; processing high levels of protein puts additional strain on kidneys which might already be compromised due to existing conditions like Chronic Kidney Disease (CKD). Those with CKD require specific nutritional needs, emphasizing careful management of protein intake.
Mental Health
Research has shown that anxiety and depression are associated with functional gastrointestinal disorders, including constipation. A study found a relatively high prevalence of anxiety and depression in patients with chronic constipation, suggesting an association between constipation and psychiatric disorders.[6]
Avoiding Digestive Distress with Plant-based Protein Shakes
Because dairy-based protein shakes commonly lead to digestive issues, plant-based protein shakes offer a gentler alternative that minimizes the risk of encountering constipation-related problems.
One of the standout qualities of vegan protein drinks is their nutrient density coupled with high fiber content. Unlike their dairy counterparts, plant-based proteins often include ingredients like legumes, hemp, brown rice, and seeds which naturally contain beneficial fibers.
These fibers aid in digestion by helping food move through the gut more efficiently and preventing constipation. Fiber isn’t just good for keeping things moving. It also acts as a prebiotic that supports healthy gut bacteria – crucial players in maintaining overall gut health.
The market offers an array of vegan protein powders each boasting different blends of plant sources. When selecting a powder, consider one that combines multiple plant proteins to ensure you’re getting a complete amino acid profile similar to what animal products provide.
Plant-based protein shakes are not always immune from artificial sweeteners, sugar alcohols, carrageenan, and other disruptive additives. Read labels carefully and know yourself, so you can be prepared to enjoy a protein shake with confidence because you know what to look for.
Takeaway
Protein shakes are a common cause of constipation and GI-related problems. Shakes rich in lactose, artificial sweeteners, sugar alcohols, and fillers can potentially disrupt healthy and consistent bowel movements.
To curb constipation issues, try dairy-free, plant-based protein shakes that are higher in fiber and devoid of the problematic ingredients mentioned above.
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About The Author
This article was written by Tyler Tafelsky, the lead editor here at VeganProteinPowder.reviews. Tyler is an experienced writer in the health, nutrition, and athletic space. Over his lifetime, he’s tried hundreds of plant-based nutritional products and writes about his favorites here on this blog. Learn more about Tyler by viewing his full author bio or following him on social media platforms like LinkedIn, Twitter, Facebook, Pinterest, or Instagram. Also, visit his website to learn more about what he’s up to.
Scientific References
- Malik TF, Panuganti KK. Lactose Intolerance. [Updated 2023 Apr 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK532285/
- Mäkinen KK. Gastrointestinal Disturbances Associated with the Consumption of Sugar Alcohols with Special Consideration of Xylitol: Scientific Review and Instructions for Dentists and Other Health-Care Professionals. Int J Dent. 2016;2016:5967907. doi: 10.1155/2016/5967907. Epub 2016 Oct 20. PMID: 27840639; PMCID: PMC5093271.
- Spencer M, Gupta A, Dam LV, Shannon C, Menees S, Chey WD. Artificial Sweeteners: A Systematic Review and Primer for Gastroenterologists. J Neurogastroenterol Motil. 2016 Apr 30;22(2):168-80. doi: 10.5056/jnm15206. PMID: 26932837; PMCID: PMC4819855.
- Borsani B, De Santis R, Perico V, Penagini F, Pendezza E, Dilillo D, Bosetti A, Zuccotti GV, D’Auria E. The Role of Carrageenan in Inflammatory Bowel Diseases and Allergic Reactions: Where Do We Stand? Nutrients. 2021 Sep 27;13(10):3402. doi: 10.3390/nu13103402. PMID: 34684400; PMCID: PMC8539934.
- 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.