Jeffrey Salazar
High-protein diets are popular for weight loss and building muscle mass. While they can be beneficial, it is important to be aware of the potential drawbacks. A high-protein diet may not be sustainable long-term and could lead to regaining lost weight. It can also be a cause for concern if it is predominantly made up of red meat or processed meat, which are linked to higher risks of cardiovascular disease and diabetes. In addition, a high-protein diet may strain the kidneys, especially in people with impaired kidney function. To keep your bowel movements (BM) going during a high-protein diet, it is important to maintain an adequate intake of all other nutrients, including fibre, and to include a variety of protein sources such as lean meats, dairy, nuts, vegetables, and grains.
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What You'll Learn
- Eat fibre-rich foods like avocados, chia seeds, asparagus, and brussels sprouts
- Consume healthy, high-protein snacks like cheese, eggs, nuts, and seeds
- Prioritise protein-rich foods with a high protein-to-calorie ratio, like lean meats and fish
- Choose a well-balanced diet with plenty of fruits, vegetables, and fibre
- Avoid processed meats, refined sugar, and highly processed foods
Eat fibre-rich foods like avocados, chia seeds, asparagus, and brussels sprouts
Avocados are a great source of healthy fats and fiber, as well as vitamins and minerals such as magnesium, B6, vitamin C, vitamin E, and folate. They also contain anti-inflammatory and antioxidant compounds, which may help reduce the risk of heart disease. A study found that consuming avocados daily for 12 weeks increased good bacteria in the gut and reduced intestinal inflammation.
Chia seeds are another food with a high fiber content. They contain 85-93% insoluble and 7-15% soluble fiber. The soluble fiber content slows down the digestive process, increasing fullness and reducing food intake. Chia seeds are also rich in heart-healthy omega-3 fatty acids and minerals such as manganese, phosphorus, copper, selenium, and iron.
Asparagus is a low-calorie vegetable that is high in fiber, folate, magnesium, and selenium, as well as various antioxidants. It also contains natural probiotics like inulin, which promote the growth of healthy gut bacteria. Cooking asparagus may boost its antioxidant content and nutrients.
Brussels sprouts are a nutritious addition to a balanced diet, being high in fiber, vitamins, minerals, and antioxidants. They are especially rich in vitamin K, which is necessary for blood clotting and bone health, and vitamin C, which helps with iron absorption and immune function. The fiber content in Brussels sprouts helps regulate blood sugar levels and reduce inflammation, contributing to a reduced risk of diseases like cancer, diabetes, and heart disease.
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Consume healthy, high-protein snacks like cheese, eggs, nuts, and seeds
High-protein snacks are a great way to increase your protein intake and keep your bowels moving during a high-protein diet. Here are some ideas for healthy, high-protein snacks, including cheese, eggs, nuts, and seeds:
Cheese
Cheese is a versatile and convenient snack option that pairs well with various foods. Some cheeses with higher protein content include:
- Edam cheese: Provides 7.1 g of protein per oz and 100 calories. Its mild flavour and wax packaging make it an excellent on-the-go snack.
- Gouda cheese: Offers approximately 7 g of protein per oz and 100 calories. Its creamy texture makes it ideal for melting into dishes like stews, chilis, and paninis.
- Cheddar cheese: Delivers 6.8 g of protein per oz or 5.9 g per 100 calories. It can be enjoyed melted in dishes like macaroni and cheese or paired with fruits and vegetables for a snack.
- Colby cheese: Contains 6.8 g of protein per oz or 6 g per 100 calories. It pairs well with fruits like apples and pears and can also be melted over burgers or casseroles.
- Cottage cheese: A protein-dense option with 3 g of protein per oz or 12.9 g per 100 calories. Its mild flavour and creamy texture make it versatile for both sweet and savoury dishes.
Eggs
Eggs are a nutrition-rich source of protein and can be prepared in a variety of ways as snacks. Some tasty and simple egg snack ideas include:
- Soft-boiled eggs marinated in a soy sauce base with chillies and sesame seeds.
- Egg cups: A simple 5-ingredient recipe baked in a muffin tin, which can be prepped in under 10 minutes.
- High-protein egg bake: A super tasty recipe made with just a few ingredients and baked in the oven.
- Boiled eggs: A classic and convenient option for a quick and healthy snack.
Nuts
Nuts are a great way to add protein and other essential nutrients to your diet. Some high-protein nut options include:
- Almonds: Provide nearly 6 g of protein per oz and are also high in vitamin E and fibre. Almond butter is a tasty alternative to peanut butter.
- Pistachios: Offer 6 g of protein per oz and are a complete protein, containing all nine essential amino acids. They may also aid in weight management and promote better sleep.
- Hazelnuts: Deliver 4 g of protein per oz and are rich in antioxidants, potassium, manganese, and magnesium.
- Brazil nuts: Provide 4 g of protein per oz and are an excellent source of selenium, but portion control is important to avoid selenium toxicity.
Seeds
Seeds are an excellent source of protein, fibre, healthy fats, and essential vitamins and minerals. Some popular high-protein seed options include:
- Hemp seeds: The highest protein seeds, containing healthy fats like omega-3 and omega-6 fatty acids. They can be consumed whole or hulled.
- Pumpkin seeds: A commonly consumed seed with high protein content. They are also a good source of monounsaturated fats, omega-6 fats, phosphorus, magnesium, and zinc.
- Poppy seeds: A good source of fibre and moderate levels of protein. They are particularly rich in manganese, which supports bone health and connective tissue formation.
- Sesame seeds: Tiny seeds packed with protein and healthy fats. They come in various colours and contain antioxidant and anti-inflammatory compounds.
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Prioritise protein-rich foods with a high protein-to-calorie ratio, like lean meats and fish
Lean meats and fish are excellent sources of protein and other essential nutrients. When following a high-protein diet, it is important to choose leaner meats and poultry to reduce the intake of unhealthy saturated fats and sodium.
Chicken, turkey, and fish such as salmon and tuna are lean sources of protein. A 100g skinless chicken breast provides protein, with the majority of its calories coming directly from protein. Similarly, beef is a good source of protein, but it is important to opt for lean beef to limit saturated fat intake.
In addition to animal sources, plant-based proteins like lentils, beans, and chickpeas are also excellent sources of protein and fiber. They are more cost-effective than meat and provide other nutrients like folate, potassium, iron, and zinc. For example, a cup of cooked quinoa provides about 8 grams of protein and 5 grams of fiber.
Nuts and seeds, such as almonds, pistachios, and pumpkin seeds, are also protein-rich foods with high protein-to-calorie ratios. They are an excellent source of healthy fats, vitamins, and minerals. However, due to their high-fat content, it is important to be mindful of portion sizes.
By including a variety of these protein-rich foods in your diet, you can ensure you are meeting your daily protein needs while also obtaining other essential nutrients for optimal health.
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Choose a well-balanced diet with plenty of fruits, vegetables, and fibre
A well-balanced diet is a great way to keep your body healthy and your bowel movements regular. Fruits and vegetables are essential components of a healthy diet, and they should make up just over a third of the food you eat each day. It is recommended that you eat at least five 80g portions of fruit and vegetables every day. This can include fresh, frozen, canned, dried, or juiced produce.
Fruits and vegetables are excellent sources of vitamins, minerals, and fibre. Fibre is particularly important for maintaining proper bowel function and can be found in whole or cut-up fruits. Additionally, dietary fibre from fruits can help reduce blood cholesterol levels, which may lower the risk of heart disease.
To get the most out of your fruit and vegetable intake, ensure that you consume a variety of produce. Different fruits and vegetables contain different combinations of fibre, vitamins, minerals, and other nutrients. For example, fruits such as bananas, prunes, dried peaches, apricots, and orange juice are good sources of potassium, which can help maintain healthy blood pressure.
In addition to fruits and vegetables, include high-fibre starchy foods in your diet. These include wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta, and brown or wholemeal bread. These options contain more fibre and usually more vitamins and minerals than white varieties. Potatoes with the skins on are also a great source of fibre and vitamins.
Finally, nuts are another high-fibre food that can be enjoyed as a snack. However, remember that nuts contain high levels of fat, so they should be eaten in moderation.
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Avoid processed meats, refined sugar, and highly processed foods
While it may not always be possible to avoid processed foods entirely, limiting your intake is important for your overall health. Processed foods, such as ready meals, baked goods, and meats, can have negative health effects. These foods tend to be high in sugar, artificial ingredients, refined carbohydrates, and trans fats. As a result, they are a major contributor to obesity and other illnesses.
Processed meats, in particular, are often high in sodium and saturated fat, which can lead to higher blood pressure and an increased risk of heart disease. A large study involving over 100,000 adults found that eating just 10% more ultra-processed foods was associated with more than a 10% increase in the risk of cardiovascular disease, coronary heart disease, and cerebrovascular disorders.
To avoid these risks, you can replace ultra-processed foods with whole foods, including grains, nuts, seeds, lean meats, fruits, vegetables, and legumes. These whole foods are minimally processed and remain close to their natural state. For example, you can replace refined oils and trans fats with healthier alternatives like coconut oil or olive oil.
In addition to the health risks, highly processed foods can also negatively impact your bowel movements. The high levels of sodium, sugar, and artificial ingredients in these foods can disrupt your digestive system and lead to constipation or other digestive issues. Therefore, limiting your intake of processed meats, refined sugar, and highly processed foods is essential for maintaining regular bowel movements and overall health.
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Frequently asked questions
To keep your bowel movements regular, ensure you are consuming enough dietary fibre, drinking plenty of water, and exercising regularly.
Fruits, vegetables, legumes, and whole grains are all good sources of fibre.
Health authorities recommend at least 25 grams of fibre per day for women and at least 38 grams per day for men.
High-protein diets can lead to constipation, abdominal pain, bloating, bad breath, dehydration, fatigue, and weight gain.
Diarrhoea is not a typical side effect of a well-formulated high-protein diet. However, if you experience it, consider removing lactose-containing foods from your diet and consult a doctor to rule out any underlying causes.
