Too Much Protein In Your Diet Might Lead To Bloating, Study Finds

Bloating is extremely uncomfortable, sometimes embarrassing, and, at its worst, painful. It makes sense to avoid those symptoms, but sometimes that means avoiding the health benefits of a high-fiber diet. Fortunately, new research has figured out a way to lower the risks of bloat while sticking to a high-fiber diet.

A study published in Clinical and Translational Gastroenterology found people on high-fiber diets who eat more protein than carbohydrates are more likely to experience bloating.

Dietary fiber improves digestion by introducing healthy gut-bacteria to the microbiome. While those effects are generally positive, they can also lead to gas and bloating. 

The discomfort associated with bloating symptoms often prevents people from adopting high-fiber diets, despite a proven ability to prevent and treat chronic diseases1.

Researchers compared a high-fiber diet with 25% protein and 48% carbs to a high-fiber diet with 15% protein and 58% carbs.

After adopting the diets, participants who ate the high-protein version experienced 33% more bloat than before, whereas high-carb eaters felt only an 18% increase in bloat. 

This study suggests macronutrients, like carbs and proteins, can alter the microbiome and decrease the effects of bloating. 

Not necessarily. Since the source of protein in this case was primarily plant-based, including beans, legumes, and nuts, it's possible the bloating was caused by a healthier shift within the microbiome, said study co-senior author Noel Mueller, Ph.D. 

That means, unfortunately, making the diet more comfortable might actually make it less healthy. 

"If somebody is able to put up with the bloating caused by a high-protein, high-fiber diet, they may ultimately benefit more in other health measures," Mueller said.