What happens to your gut health and digestion when you eat more protein

Protein can affect your gut and digestion in several ways. Although it supports gut health, protein can also cause side effects like gas and bloating.

Eating protein can benefit your gut in the following ways:

• Promotes good intestinal bacteria: Your gut contains a mixture of microorganisms, like bacteria, collectively called the microbiome. Evidence suggests that proteins, particularly those of plant origin, may promote an increase in beneficial butyrate-producing bacteria in the gut.
• Helps release good metabolites: Excess, undigested protein in the large intestine can be converted to short-chain fatty acids (SCFA). SCFAs are metabolites, substances that can sometimes benefit your gut. SCFAs can provide energy to cells in the colon, strengthen the intestinal barrier, boost metabolism, and help reduce inflammation.
• Repairs your intestinal barrier: Your body breaks down proteins into amino acids needed for tissue growth and repair. Essential amino acids can help repair the cells lining your gut, strengthening your intestinal barrier.
• Has anti-inflammatory effects: Amino acids like glutamine, glycine, and cysteine ​​can help reduce gut inflammation by blocking proteins that promote inflammation, helping to improve digestive system conditions like inflammatory bowel disease (IBD).

Although protein can be beneficial for the digestive system, it has some potential downsides to consider:

• Plays a role in the release of bad metabolites: Not all metabolites are good. Undigested proteins or the breakdown of certain amino acids can cause gut bacteria to produce harmful metabolites, such as ammonia and hydrogen sulfide. These metabolites can have detrimental effects on the intestinal layer and are linked to inflammatory disorders such as diabetes, cancer and obesity.
• Can transform your gut microbiome: Excessive protein intake can disrupt the natural balance of your gut. It is linked to a reduction in the presence of useful microbes such as Bifidobacteria And Rothia and an increase in harmful bacteria such as Bacteroides fragilis, which tend to cause disease when the intestinal barrier is impaired.
• May increase the risk of infection: When there are more harmful bacteria than good in the gut, the microbiome is out of balance. This can make you prone to frequent infections. It can also lead to a loss of intestinal barrier function, linked to diseases such as Parkinson’s disease, type 2 diabetes and obesity.
• May cause gastrointestinal problems: Your body may not fully digest fiber from plant proteins, such as legumes. This can cause diarrhea and increased gas production, leading to bloating, especially when you don’t drink enough fluids. Additionally, people with protein intolerance may experience bloating, nausea, or stomach pain after consuming protein.

Several factors can influence whether you will experience benefits, side effects, or both from eating protein:

• Source of protein: This is an important factor. Animal-based proteins, such as meat, fish and eggs, provide essential amino acids in large quantities, which is good for the gut microbiota. But they are generally low in fiber, which is also vital for gut health. Plant proteins, on the other hand, generally contain fewer essential amino acids and cannot be completely digested because they contain fiber. Fiber from plant proteins can help improve colon health, promote a more diverse microbiota, and improve the intestinal barrier.
• Processing method used: Different processing methods can impact the properties of proteins, how your body absorbs them, and the extent to which their nutrients can be broken down. Proteins made into supplements, shakes, and bars may contain other ingredients, such as inulin and erythritol, which may be harder for your body to digest and cause bloating and gas.
• The amount you eat: Eating large amounts of protein can have both positive and harmful effects, because excess undigested protein in the colon can be fermented into beneficial metabolites, such as SCFAs, or harmful metabolites, such as ammonia and sulfides.

If in doubt, consider consulting a healthcare professional, such as a dietitian, especially if you have a health condition. They can help you make the right food choices based on your individual needs.