Does Protein Make You Poop?
Medically reviewed by Karina Tolentino, RD
Have you added more protein to your diet and wondered whether protein makes you poop (have a bowel movement)? In itself, protein isn't a stimulant for your bowels. However, dietary protein comes from a variety of sources, and these have different effects on the body.
Changing what you eat could lead to a change in bowel habits, such as diarrhea, an urgent need to poop, or constipation.
This article will cover why some protein sources may lead to loose stools, diarrhea, or an urgent need to use the bathroom.
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Changes in Bowel Habits
A change in bowel habits is when stools become more frequent or less frequent, change in size or form, are causing pain or discomfort, or contain blood or mucus. When certain changes in bowel movements occur, seek help from a healthcare provider. Seeing blood in or on the stool, for example, often is a reason to be seen as soon as possible.
Why the Protein You Consume May Make You Poop
Diet can affect stool in various ways. Sudden changes to an eating plan can lead to signs and symptoms such as stools that are harder or looser or feeling an urgent need to go to the bathroom.
You may have started using protein shakes, protein powder, or protein bars. Or, you may have switched to a high-protein, low-carbohydrate diet. Or, you may wonder whether that big cheeseburger or steak you just ate will have effects on your bowels.
Pooping After Eating
Some people feel the urge to go to the bathroom after eating. It is not that the food just eaten is ready to be passed. In fact, it takes several hours, even a day or two, for most people to digest food and pass it as stool. Instead, the urge to move the bowels after eating is a normal part of digestion called the gastrocolic reflex.
The gastrocolic reflex is especially noticeable in infants and toddlers, who will sometimes poop while they’re still eating or shortly after. Older children and adults may not have as strong a gastrocolic reflex as young children and won’t need to use the bathroom directly after eating. But some people still have the urge to “go” after eating, even as adults.
People with irritable bowel syndrome (IBS) or other digestive conditions may have a strong gastrocolic reflex. The pressure in the digestive system may increase after a meal, among other possible changes, which leads to needing to poop.
Related: Gastrocolic Reflex: Why You Need to Poop After Eating
Lactose Intolerance
Lactose intolerance is a common condition where people can’t fully digest the lactose sugar in milk. Their bodies do not make enough of the enzyme lactase, which breaks down milk sugar. This condition often develops after age 2.
People with lactose intolerance may have digestive symptoms (such as abdominal pain and diarrhea) after eating foods with cow’s milk. Many people can tolerate a certain amount of lactose-containing foods, but others are quite sensitive to any amount of dairy.
Dairy is a common protein source. It may be found in protein powders or drinks. People who are lactose intolerant may find that using these products to increase their protein intake leads to digestive symptoms, such as having to go to the bathroom or having loose stools.
Common names for dairy on food labels are:
Buttermilk
Casein
Cream
Diacetyl
Ghee
Lactose
Whey
Sugar Alcohols in Protein Shakes/Powders
Protein shakes, powders, and bars may contain sugar substitutes or sugar alcohols. Sugar alcohols may cause the body to draw more water into the colon. This can lead to loose stools or diarrhea. Sometimes, this causes a person to feel a more urgent need to go to the bathroom.
Check the label of the product for these sugar alcohols:
Mannitol
Sorbitol
Erythritol
Xylitol
Lactitol
Isomalt
Maltitol
Increased Fat, Oil, or Cream
If you are eating more meat products to add more protein to your diet, you may be consuming more fat. Fried foods or dairy may also have a high fat content.
Fat in the diet may not be fully digested, especially when it is suddenly increased, such as with a ketogenic (keto) eating plan, which supplies large amounts of fats, moderate amounts of proteins, and minimal amounts of carbohydrates. Undigested fat could lead to needing to use the bathroom more frequently or loose stools that float in the toilet.
Related: 6 Signs You're Eating More Protein Than You Need
Increased Insoluble Fiber in Vegetable Protein Sources
Vegetable protein sources, such as beans, nuts, and seeds, may also be high in fiber. Health authorities recommend increasing dietary fiber for most adults, especially in Western countries where fiber intake tends to be low. However, increasing fiber suddenly could lead to digestive symptoms.
People need both soluble and insoluble fiber in their diet for beneficial health effects. Soluble fiber dissolves in water during the digestive process.
Insoluble fiber is also important to health and digestion, but it does not dissolve in water. Instead, it passes through the digestive system partially undigested, helping to give stool bulk. It may also have the effect of drawing more water into the colon. This could lead to loose stools or the urge to move the bowels.
If a protein source contains a significant amount of fiber, slowly increasing it may help avoid digestive symptoms. The same is true for fiber supplements.
Some sources of insoluble fiber include:
Legumes (such as black-eyed peas, chickpeas, edamame, fava beans, and red beans)
Nuts such as almonds and walnuts
Seeds
Quinoa
Brown rice
Fruits with skins (such as apples and pears)
Leafy green vegetables (such as kale)
Whole wheat (such as wheat bran)
Other Food Allergies or Intolerances
A true food allergy may also cause digestive symptoms such as loose stools, diarrhea, or needing to use the bathroom urgently. The most common food allergies are:
Fish (such as carp, cod, flounder, halibut, herring, mackerel, pilchard, redfish, salmon, sea bass, swordfish, tilapia, trout, and tuna)
Shellfish (clams, crab, crayfish, lobster, mussels, oysters, scallops, and shrimp)
Tree nuts (almonds, hazelnuts, pistachios, pecans, walnuts)
Food allergies can cause a number of symptoms. This includes life-threatening ones such as anaphylaxis, which leads to trouble breathing. Digestive symptoms can also occur, including abdominal cramps and diarrhea.
If you have a food allergy, you must carefully read the labels of processed protein sources (such as protein bars, powders, or shakes) or contact the manufacturer for information on allergy risks.
How Much Protein Do You Need?
Protein needs change over a person’s lifetime. Factors such as a higher activity level (getting more exercise) can also lead to a need for an increased amount of protein.
Some medical conditions may require patients to change the amount of protein they get. One such condition is chronic kidney disease (CKD), in which a low-protein diet is often recommended.
The daily recommended intake of protein by sex and age is:
Infants: 11 grams (g)
Children: 19 to 35 g
Teenage females: 46 g
Teenage males: 52 g
Adult females: 46 g
Adult males: 56 g
Pregnant people: 70 g
Some examples of food servings that provide about 7 g of protein include:
Lean meats, poultry, or seafood: 1 ounce
Eggs: One egg
Cooked beans or tofu: 2 ounces
Nut or seed butter: 1 tablespoon
Nuts or seeds: 4 ounces
A Note on Gender and Sex Terminology
Verywell Health acknowledges that sex and gender are related concepts, but they are not the same. To reflect our sources accurately, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.
Relieving Constipation
Constipation, having infrequent, hard stools, is a common problem. There are many causes, including not getting enough fiber. If protein sources that contain little fiber are included in large amounts in the diet, constipation could be one result.
Treatments for constipation include:
Drinking more water
Increasing dietary fiber or adding fiber supplements
Exercise and other physical activity
Bowel retraining (training yourself to have a bowel movement at the same time each day)
Over-the-counter (OTC) stool softeners and laxatives (consult a healthcare provider for advice on which are best to use and for how long)
Summary
Protein itself doesn’t always lead to diarrhea or loose stools. Some people may have an underlying medical condition, such as IBS, which could lead to more sensitivity around increasing protein in the diet.
Processed protein sources, such as powders or drinks, may contain ingredients that could cause loose stools for some people. A lack of fiber, food allergies, or an increase in protein sources that contain fat or sugar alcohols may lead to needing to move the bowels more often.
Related: Which Protein Is Best for Beginners?
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