Can Protein Powder Cause Constipation?

Have your reps and sweat sessions not been their best lately? Are you feeling bloated and sluggish after your workouts? If so, your protein powder might be to blame!

There is a lot of debate surrounding the use of protein powders and whether or not they can cause constipation.

Some people claim that high levels of protein in one’s diet can lead to constipation because it takes longer for our bodies to digest these nutrients.

But others argue that the high protein content in most protein powders is beneficial for gut health, as it provides us with the nutrients we need to keep our digestive systems functioning properly.

Avoid Dairy


For some people, the answer to this question lies in whether or not a protein powder contains dairy. Dairy products are known to cause constipation in many people, so it is important to do your research and find out which powders contain dairy and which ones don’t.

Especially if you’re already lactose intolerant, it’s important to be mindful of what protein powders you’re using and the effects they may have on your body. Does it help you lose weight or stabilize your GI tract?

Some experts recommend switching to a plant-based or non-dairy protein powder, like pea protein or hemp protein, which is typically easier on the digestive system and less likely to cause constipation and bloating for those with lactose intolerance.

If you currently mix your protein powder with milk, try mixing with water instead and see if that helps.

Avoid Additives


What’s the point of a protein powder if it doesn’t contain the nutrients you need? But unfortunately, many protein powders are loaded with additives and artificial ingredients that can cause digestive issues.

Not only that but these additives and fillers can also affect the effectiveness of your protein powder, making it less effective at delivering the nutrients you need to build lean muscle mass and recover after a hard workout.

So before investing in any particular brand of protein powder, be sure to check out the ingredients list and look for powders made with natural, whole food-based ingredients to say goodbye to those difficult bathroom trips!

Avoid Sugar


Believe it or not, sugar can also cause constipation in some people. So if you find that your protein powder is giving you tummy troubles, it may be a good idea to cut down on the sugar and see if that helps.

Be careful of protein powders that claim to be sugar-free, however. While these powders may contain less sugar than others, they are often loaded with artificial sweeteners that can have just as negative an effect on your digestion.

Try one of these protein powders for a people with sensitive stomachs and see if that helps.

So, what’s the truth?

The truth is that protein powders can cause constipation in some people, depending on several different factors. Whether that’s too much dairy in the ingredients, a lack of fiber, or too much protein, it’s important to be aware of how your body reacts to protein powders and take steps to adjust accordingly.

It’s also worth noting that a high-protein diet can also cause constipation, so investigate if it’s from milk protein, whey protein powders, or other sources of dietary protein if you’re struggling.

Remember, a healthy balanced diet rich in fiber, fresh fruit, and vegetables is always key for proper bowel movements and keeping your gut functioning optimally! For example, include dark leafy greens or a veggie-rich salad with green peppers. Other foods like kidney beans add both extra fiber and more protein to your diet.

If you’re struggling with constipation, start by adding these foods to your diet and see if that makes a difference. From there, you can experiment with different protein powders to find one that doesn’t let you experience uncomfortable symptoms. So get out there and start crushing your regular exercise routine with confidence today!

Share on:

Article by Albie C.

I'm Albie, a personal health and fitness writer from the UK. I have a degree in personal health and fitness, so I know my stuff! I love writing about all things health and fitness related, but also enjoy writing about other topics that interest me. I love living a healthy lifestyle and helping others do the same. I hope to inspire people to lead healthier lives through my writing.