Eating More Protein but Feeling Like Your Digestion Has Slowed Down?
Everywhere you look, people are telling you to eat more protein.
But after a while, your digestion seems to slow down.
And suddenly you’re not sure what to do anymore.
Is protein really the problem?
And should you simply focus on hitting a protein target, or does the source matter too?
I’m a strong advocate of adequate protein intake.
But I’m an even bigger advocate of a balanced diet and getting nutrients from whole-food sources whenever possible.
When women join my programme, I review their eating habits in detail.
We gradually introduce foods, adjust meal timing and improve food combinations.
And every now and then, a client tells me that increasing protein has slowed down her digestion…
…but the issue usually has nothing to do with the amount of protein itself.
So what is most often happening?
When you decide to eat more protein, it’s common to:
- reach for highly processed foods such as protein puddings, protein bars and shakes. While these can be useful, they should complement your diet—not become the foundation of it
- forget to drink enough water
- consume too little fibre
- sleep poorly
- experience high levels of stress
Protein should primarily come from whole-food sources.
And yes, supplements can be useful from time to time, but they shouldn’t replace proper meals simply because preparing food feels inconvenient.
‼️ A whey shake will never be the same as a piece of fish.
Another factor that is often overlooked is fibre.
How much fibre do you need each day?
Women need around 27 g.
Men need around 33–35 g.
EVERY DAY.
And while you may read that chia seeds are an excellent source of fibre—and they are—high-fibre “superfoods” should still be introduced thoughtfully and with attention to how your body responds.
If you’ve never eaten them before, your gut microbiome may not know how to handle large amounts immediately, which can leave you feeling bloated.
That’s why it’s best to introduce them gradually and in small amounts, while getting the rest of your daily fibre intake from a variety of other foods.
To further support digestion, you might also consider flaxseed oil, which contains ALA (alpha-linolenic acid).
It may help support digestive health, can be beneficial during perimenopause, and may contribute to improved body composition when combined with healthy lifestyle habits.