Whey Protein and Constipation

Alexstrasza
Alexstrasza Posts: 619 Member
edited December 26 in Health and Weight Loss
I consume probably 2-3 scoops worth of whey protein a day. I've noticed that within the last 2-3 weeks (since I started doing this) I am constipated a lot. Painfully constipated.

Could it be the whey protein? I've been trying to take fiber supplements as well to help with it.

How much fiber should I be consuming each day?

Replies

  • angelraguel
    angelraguel Posts: 142 Member
    II would not take the fibre supplement, the ones ive researched on show that they absorb alot of water which would cause constipation! not only that but they give you a full feeling which you may think is great but it isnt because u will then not eat enough food to get a decent amount of nutrients. they rly are bad. I was told to increase my fibre by brocolli and mushrooms, both low carbs =] good luck!
  • taylor5877
    taylor5877 Posts: 1,792 Member
    I find 3-4 servings of metamucil helps (though I clearly don't take it anymore).

    I actually thought about this today as I have the same problem even though I get 40-50g of fiber every day.
  • DrScrappy
    DrScrappy Posts: 48
    Please more people respond. I am having the same problem. On my break days from insanity I do a salt water flush or Id be in tears. Id like to go the way that i used to!
  • McLifterPants
    McLifterPants Posts: 457 Member
    I ran in to this too; honestly the only way I fixed it was by lowering my protein intake. Your body can only process so much protein in a day anyways, so there's no reason to super push it. Two things: 1) space out your protein throughout the day. Between a pre-workout shake and a post-workout bar, I was consuming 70-80g before 9 am, and that did NOT go well. Spacing it out seems to help. 2) Consume no more than 1g protein per lb of total body weight. When I lowered from 160-170g to 130-140 this week, it helped sort things out a lot. Good luck!
  • kristin1493
    kristin1493 Posts: 41 Member
    You are getting a lot of protein. Are you sure you need that much? I would just stop taking the whey protein.
  • TonyStark30
    TonyStark30 Posts: 497 Member
    mix a couple of tea spoons of flaxseed into pne of your Protein shakes, and drink a LOT of water.

    This might not make you go all the time, you're eating less, you won't, but it will stop you getting bunged up.

    Also maybe swap out your starches for fruit once a week.
  • DrScrappy
    DrScrappy Posts: 48
    Aaaaah OK. Thank you. Those all sound like great suggestions.
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    For constiption the following were recommended by my doctor and have worked wonders-

    1.) drink more water. Drink as much water as you comfortably can. (Edit to say: This is probably the culprit if i had to guess!)

    2.) up your fat intake- try taking fish oil, vegetable glycerin, etc.

    3.) up fiber intake to atleast 25 grams per day for women and 15-20 for men.



    I imagine it would work wonders for you too. :D
  • julissaodili
    julissaodili Posts: 1
    I've been clean eating, exercising every morning and intake whey protein with spinach, flaxseed and berry's and I am extremely constipated, bloated and I even think I'm retaining water! Can it be the protein?? I'm going to stop taking the protein shake and see what happens! Ugh!! So frustrated!
  • suzmathew
    suzmathew Posts: 61
    Anyone getting the opposite results to constipation?? I've recently started having a protein shake after my workout (about 8pm) and 2-3 hours later I am doubled up in pain with extremely loose bowel movements (sorry!) I know I'm not lactose intolerant, but don't know why this is happening to me. I'm taking a diet whey, it tastes great, but don't know why a few hours later I'm in pain and very uncomfortable. Any ideas anyone? Or, how I can fix the problem? Is it too much protein my body can handle? Only mix one 30g scoop of powder with 200ml water, sometimes add one teaspoon of natural peanut butter) generally eat healthy during day. Do I need more fibre in my daily diet?? Or do I need to up my water for the day?? Can anyone guide me?
  • Lunachic77
    Lunachic77 Posts: 434 Member
    I consume probably 2-3 scoops worth of whey protein a day. I've noticed that within the last 2-3 weeks (since I started doing this) I am constipated a lot. Painfully constipated.

    Could it be the whey protein? I've been trying to take fiber supplements as well to help with it.

    How much fiber should I be consuming each day?

    Cut down to 1-2 scoops per day. Do you drink the protein with milk or water? Also, increase your intake of fiber. It could be your body is just getting used to it too.

    Love your username by the way...she's my favorite keeper :)
  • Alta2000
    Alta2000 Posts: 655 Member
    -If you are constipated, eat the original Fiber One cereal. It has an incredible amount of fiber, 57% of daily fiver value, 14gr of fiber and 60 calories per serving. You can eat it as a snack.

    -If you have diarrhea then you are intolerant in something in that diet whey. Fiber will make it worse. Be careful because you can become dehydrated and need electrolytes. Natural remedies is Coke, water from boiling rice as well as rice, black tea. But I would stop the diet whey asap.
  • katy_trail
    katy_trail Posts: 1,992 Member
    -If you are constipated, eat the original Fiber One cereal. It has an incredible amount of fiber, 57% of daily fiver value, 14gr of fiber and 60 calories per serving. You can eat it as a snack.

    -If you have diarrhea then you are intolerant in something in that diet whey. Fiber will make it worse. Be careful because you can become dehydrated and need electrolytes. Natural remedies is Coke, water from boiling rice as well as rice, black tea. But I would stop the diet whey asap.

    coke is not a natural remedy for diarrhea in any universe. neither are the other suggestions.
  • Lupercalia
    Lupercalia Posts: 1,857 Member
    I have about two or three scoops a day and don't have issues with constipation....

    I drink tons of water and green tea throughout the day, and eat plenty of veggies and a bit of fruit as well.
  • Alta2000
    Alta2000 Posts: 655 Member
    -If you are constipated, eat the original Fiber One cereal. It has an incredible amount of fiber, 57% of daily fiver value, 14gr of fiber and 60 calories per serving. You can eat it as a snack.

    -If you have diarrhea then you are intolerant in something in that diet whey. Fiber will make it worse. Be careful because you can become dehydrated and need electrolytes. Natural remedies is Coke, water from boiling rice as well as rice, black tea. But I would stop the diet whey asap.

    coke is not a natural remedy for diarrhea in any universe. neither are the other suggestions.

    Really, Coke, rice and black tea are not natural remedies? In every hospital they advice to drink 7UP and soft drinks (to avoid the Coke caffeine, but Coke is the soda found everywhere in the world.) They also advice to eat rice. R is for rice in the acronym BRAT diet, the standard medical treatment. I forgot to add bananas for diarrhea. In many countries they boil rice and drink the thickened water when the individual can not take down solids.
  • Agate69
    Agate69 Posts: 349 Member
    Not all whey protein is the same quality. If my whey has any soy or protein bars have soy, constipation results. I have found that the hight intake of calcium( as required by my doctor) adds to the dilemma, as do "white carbs". Sugar, rice, pasta, My remedy is one prune with every calcium tablet. And as said before more water, less caffeine.

    I do 3 scoops protein whey per day. Unjury brand gives me NO. problems. .
  • tonytoo
    tonytoo Posts: 307
    I have 4 scoops for breakfast every day and another 3 scoops after my workout (3 days a week) on workout days. Never had constipation!

    Are you getting enough fibre?
  • JulesAlloggio
    JulesAlloggio Posts: 480 Member
    Your body will get used to the protein amounts. It happened to me too when I first started. Try eating at least 25-30g of fiber a day. Celery is a good easy grab for that.

    Best of luck to you.
  • jodisyork
    jodisyork Posts: 1
    Someone mentioned they were not lactose intolerant, but for the others, this could be a possibility. I changed my eating/exercise habits in January and quickly had problems with gas, bloating, constipation, etc. I thought it was my body adjusting to my new way of eating. I continued clean eating, added fiber, more water and a probiotic. After a few months of trial and error I realized it was my lactose intolerance. Not only from the whey in the protein shakes, but also in the particular probiotic I was taking (not all brands contain the ingredient that was giving me trouble). Now I take a Lactaid with the shake and I'm good as new! :)
  • blleadon
    blleadon Posts: 187 Member
    I use whey protein here and there and when I have an issue with constipation I have to drastically increase my water intake to get things moving again.
  • Morninglory81
    Morninglory81 Posts: 1,190 Member
    Water to soften the stool
    Fiber to deliver the water through your digestive system so it gets to the stool
    Fat to help everything slide comfortably.

    Many people drink enough water but don't realize it is the insoluble fiber that absorbs water that makes sure the water gets to the colon.
    Many people become afraid of fat when they restrict their diet but the colon has no natural lubricant so you need some fat in your stool to make things slip naturally.
  • BigGuy47
    BigGuy47 Posts: 1,768 Member
    You are getting a lot of protein. Are you sure you need that much?

    This^

    Whey protein is typically used to supplement your daily protein intake. If you're doing a lot of weight training and falling short of your protein requirement, protein shakes can make up the difference. Using protein shakes as a meal replacement is a bad strategy. Eat real food, there's a variety of nutrients in real food that you don't get from protein shakes.

    Regarding the constipation, you need to drink more water. A diet that is high protein, low fat and low water is a recipe for blockage. Fiber will help, but you need water along with the fiber. Did I mention you need more water?
  • chrisgold125
    chrisgold125 Posts: 1
    I cut down protein for a while and things got much better for me. I increased my fat intake as well (not only avocado, peanut butter etc, but with butter once in a while). I eat lots of fiber daily also, and drink way too much water then I am supposed to...

    But...

    My gym results and my muscle gaining plan started to fail, as I thought, due to lack of protein. I even lost a couple of pounds...
    So i decided to go with a high protein diet again. And guess what, one single whey protein shake messed up my regular stool, I had a second protein shake after a couple of days, and now it's been a week and i still cannot get it back to normal, with just fiber and water. I am not a meat fan, however, I've been craving it lately, and I thought it's the lack of protein. So, I decided to give up on protein again..
  • yoyorut
    yoyorut Posts: 1
    For those into whey protein, you must know that whey is a milk solid and is what cheese is made of and that whey protein in any amount can cause constipation. Protein itself in other forms does not do the same thing. You can buy powdered protein made from other substances.
    From Nutrition Express:
    The types of protein used in protein powders can be divided into two categories: animal source proteins and vegetable source proteins. Animal source proteins include milk protein derivatives like whey and casein, goat's milk and egg white protein. Vegetable source proteins include soy, rice, pea and hemp proteins.

    Nutritionally and taste-wise, animal proteins are superior to vegetable proteins and far more popular. Of the animal protein types, the most popular is whey protein. Of the vegetable protein types, soy is the most popular. Most people using vegetable protein powders do so as part of a vegetarian or vegan lifestyle, although many people use soy protein primarily for its heart-health and/or hormone-balancing benefits
  • xochristianna
    xochristianna Posts: 96 Member
    Apologies if someone already said this - but for those of you experiencing problems with whey protein, you may be lactose intolerant, or even gluten intolerant. Try switching to a lactose-free, gluten-free whey. MHP Paleo Protein makes Vanilla and Chocolate flavors I believe.
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