Eating More Protein May Mess With Your Regularity If You Don't Eat More Fiber

While there are so many benefits to this eating pattern (i.e., feeling full, supporting muscle protein synthesis, and promoting metabolic health), there may be an unintended consequence if you ramp up things too quickly: problems pooping. 

It's also very filling and helps blood sugar balance—so fiber isn't something you want to skimp on.

The National Academies recommends that women and men get at least 21-28 grams1 and 30-38 grams of daily dietary fiber, respectively. And that requires eating a decent amount of high-fiber plant foods a day. For example: 

That said, this is just an estimate, and everybody is different; some digestive tracts require more fiber than others. Most people (95%2 of Americans actually) are falling pretty short on their fiber intake to begin with—so it's something to be especially cognizant of as you start increasing your protein intake.  

It's absolutely possible to hit both your protein and your fiber goals daily to keep things moving (and to keep you full and your blood sugar balanced). Here are some tips for making that happen:  

Eating enough protein to thrive (not just survive) is here to stay. It's not just a fad. So, as you start increasing the amount of protein you eat in each meal, don't let that displace beneficial fibrous foods (like vegetables) from your plate, and consider adding a high-quality supplement for support. Otherwise, your bowels may stall in protest.