Pros and Cons: Why Protein Diets Cause Constipation and How to Prevent It

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Bloating is not caused by protein intake, but by a lack of fiber intake, nutritionists say.

Reduced carbohydrate intake and increased protein intake help in losing weight.

Protein breaks down more slowly than carbohydrates and keeps you full longer after a meal, nutritionists explain.

However, after increasing protein intake, there is a possibility of constipation and bloating. Fortunately, there is a solution to that as well.

Digestive problems

If you feel bloated, the problem is, in fact, in what you do not eat.

Bloating is not caused by protein intake, but by a lack of fiber intake, nutritionists say.

Fiber is found mainly in fruits, vegetables and cereals and improves digestion and fluid flow through the digestive system. Therefore, add foods rich in fiber to your snacks for better metabolism, which will also reduce bloating and irritation.

How to prevent digestive problems

First, try to get enough fiber every day. Nutritionists recommend lentils, chickpeas, edamam and beans as protein-rich foods.

This is an ideal combination because you are getting enough protein and fiber at the same time.

Also, good proteins that will not interfere with the digestive system are: spinach, kale, cucumbers, tomatoes, broccoli, green peppers. Add nuts, seeds, peanuts, almonds and hazelnuts to your daily diet as they contain a good ratio of protein and fiber and very few carbohydrates.

Do not forget the fruit. Of course, it contains natural sugars, but nutritionists still recommend it, because it still contains more fiber that is good for digestion.

They add that it is best to choose berries, which contain large amounts of fiber and very low levels of carbohydrates.

Of course, you must not forget the liquid.

Fiber attracts water from the body, so it is very important to get enough fluids every day, say nutritionists.

Experts recommend eight glasses of water a day as a daily dose of fluid, but you can always increase that dose if you are thirsty or have digestive problems. The color of your urine best indicates that you are hydrated enough, and it must be light yellow like lemonade.

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