High-protein diets are a popular trend, promising muscle gain, weight loss, and overall health. However, for some, increased protein intake can come with an unwelcome side effect: constipation. Pooja Shah Bhave, consultant dietician and diabetes educator in Mumbai, explained the link and offered valuable advice for a healthy high-protein approach. The protein-fibre connection While protein itself doesn’t directly cause constipation, high-protein diets often lack sufficient fibre. Fibre, abundant in fruits, vegetables, and whole grains, plays a crucial role in digestion by adding bulk and promoting smooth bowel movements, she explained. When protein sources like meat and dairy replace these fibre-rich foods, constipation becomes more likely. What is the recommended serving size? The key lies in protein quality and intake amount. Bhave recommended aiming for 15-20 per cent of your daily calories from protein. Prioritise high-quality, complete proteins like animal sources (dairy, eggs, chicken, fish) that contain all nine essential amino acids. Achieving a high-protein diet can be more challenging for vegetarians. Relying solely on plant-based protein sources often requires including protein supplements. However, Bhave advised …