2023-10-17 07:52:09
by Andrea Ghiselli
The current trend is to replace carbohydrates, especially those derived from cereals, with proteins. But cereals are the main source of fiber
I’ve been following a high-protein diet for some time and I’ve noticed that I’m starting to suffer from constipation. Could there be a relationship between the two things?
Answered by Andrea Ghiselli, director of the 1st level Master’s Degree in Food Science and Applied Dietetics, Unitelma Sapienza (VAI AL FORUM)
There may be a link between a high-protein diet and constipation, but a lot depends on the sources of protein in the diet. First of all, a premise: the belief that it is possible to increase protein intake as desired and that this increased intake is necessary to obtain good physical shape and toned muscle mass is very widespread. Furthermore, since proteins provide greater satiety than other energy nutrients, they are also greatly appreciated by those who need to lose a few pounds.
However, despite being a constituent of muscle, it is certainly not a high-protein diet that makes muscles grow, but rather regular physical exercise and an adequate diet such as the Mediterranean diet, which provides a protein intake corresponding to approximately 15 percent of energy daily (more than sufficient to satisfy the protein requirement of 1 gram per kilo of weight in adults). On average in Italy we already consume about 25-30 percent more.
The health-friendly diet
The current trend is to replace carbohydrates, especially those deriving from cereals, unjustly held responsible for excess weight and other pathologies, with proteins, forgetting that cereals are the main source of fiber (as well as other important nutrients ). Italians get over 40 percent of the (very little) fiber they consume from cereals. Therefore, a reduction in carbohydrates can also lead to a reduction in the intake of fiber (as well as minerals and vitamins), which can be responsible for constipation.
Obviously, as mentioned, it depends a lot on the protein source. If you prefer legumes and nuts, the fiber intake can certainly be adequate. In conclusion: an increase in protein consumption for a short period of time, perhaps aimed at losing a few kilos of weight, can produce results on satiety (certainly not on muscle mass) and can be tolerated. In the long term, however, the diets that make the best contribution to health require carbohydrates to cover approximately or a little more than half of the energy needs, followed by fats for 30-35 percent and finally by proteins for the remaining portion, around 12-18 percent.
October 17, 2023 (modified October 17, 2023 | 07:51)
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