The Impact of Proteins on Your Gut Health

Proteins are essential nutrients and, together with fats and carbohydrates, form the macronutrients. The importance of proteins is well-known, especially among athletes: their dietary focus is on consuming enough protein to promote muscle growth. But how much protein do we actually need, and is it possible to consume too much? In this blog, we've explored the effect of proteins on your gut health and how you can increase your protein intake if you're currently not getting enough. 

What are proteins and why are they important? 

Proteins are not only nutrients but also the building blocks of our body. They are involved in the construction of cells, the production of neurotransmitters, enzymes, and of course, muscle repair and growth.  

Proteins are composed of amino acids. In total, we need 22 amino acids from which our body makes proteins. Of these amino acids, our body produces thirteen, while the remaining nine can only be obtained through diet and are known as essential amino acids.  

How much protein do you need? 

The amount of protein you need varies from person to person. It depends on factors such as age, body weight, and muscle mass. On average, healthy individuals require 0.83 grams of protein per kilogram of body weight. The table below provides specific recommendations for the average amount of protein based on different profiles. 

How do you know if you're eating too much or too little protein? 

Most people in the Netherlands consume enough protein. Are you unsure? If you consistently consume too little protein, you may notice muscle tissue breakdown in the short term. In the long term, a deficiency can lead to a lack of muscle strength and reduced immunity.  

What do proteins do to your gut? 

(Too) much protein can affect the gut. Proteins are somewhat more difficult to digest, which is positive in one sense because they keep you fuller for longer. On the other hand, this can make you feel bloated as the amount of digestive enzymes may not always be sufficient to process large amounts of protein. Additionally, consuming a lot of protein without balancing it with other nutrients like fats and carbohydrates can irritate your gut, ultimately leading to bloating and constipation.  

Do you experience flatulence after eating a protein-rich meal? This can be due to the amount of air you swallow, for example, when drinking a protein shake. Additionally, the breakdown of proteins releases sulphur compounds which can cause (strong-smelling) flatulence. Another effect of too much protein is that it can create a high pH level in the stomach, which is the acidity level. A high acidity level feeds the bad bacteria in our gut: something you want to avoid having too much of.