Eating High Protein Makes It Convoluted? Solution: Draw With Fiber

Illustration of high protein foods makes constipation (Freepik/jcomp)

YOGYAKARTA 'Protein is an important macronutrient for overall body health. Protein plays a role in ensuring the body functions properly, muscle growth, and the right development. But apparently, most consumption of high protein foods can make constipation.

Protein is also often relied on by athletes to help develop muscles and weight loss. But if excesses or incommensurate with other intakes of protein can interfere with digestion and cause harmful side effects. Experts reported by Health, Sunday, April 9, recommend how to eat high protein foods without experiencing constipation.

The number of daily proteins needed by each person varies and is highly dependent on the age, gender, overall health, and level of your activity. Adults, generally require 0.8 grams of protein per kilogram of body weight every day. For example, weighing 75 kilograms, meaning you have to eat 54 grams of protein a day. If you regularly do moderate to heavy intensity exercise, you need protein per weight between 1.2 2 grams.

A clinical dietist and assistant professor at the UCLA public health school, Dana Ellis Hunnes, Ph.D., MPH., RD., recommends 45 grams of protein consumption. The ideal target is 54 grams, but this is for solid activity every day.

Extra proteins are above what we need, they will just be removed and make your kidneys work harder,' Hunnes explained. He added, excess protein can indeed endure hunger and help you eat less. The first thing to replace with protein is carbohydrates. But it's important to know, without carbohydrates and fiber in your diet, the risk is constipation.

Fruits and vegetables are very important to obtain or consume. Because if it's not fiber enough, the rest of the food will settle in the intestines. When that happens, the dirt becomes harder, more on, and it's harder to remove or experience constipation.

The high diet of proteins according to research is also at risk for higher intestinal inflammation. This risk factor is experienced because excess protein can change the diversity and composition of the gut microbiota.

In addition to need to be balanced with high fiber foods, protein diets also need to drink enough water. This helps with sufficient fluids in the blood so that the kidneys don't have to work too hard.