Foods rich in protein and fiber are excellent for promoting satiety. According to C V Aishwarya, a clinical nutritionist and lecturer at Sri Ramachandra Institute of Higher Education and Research, Chennai, high-protein options like paneer and chole help increase feelings of fullness by regulating hunger hormones, stabilize blood sugar levels, prevent sudden spikes and crashes that lead to cravings. But digestion isn’t a one-size-fits-all phenomenon for everyone, and more often than not, people struggle with digesting protein.
Edwina Raj, Head of Clinical Nutrition & Dietetics, Aster CMI Hospital, Bangalore shared that protein-related digestive problems primarily include as bloating, flatulence, gassy and stomach pain right after eating. Beyond that, some may also report tiredness, weakness of muscles, and weight loss indicating malabsorption.
Meenu Balaji, Chief Nutritionist at Pragmatic Nutrition listed out the following 5 signs that indicate your body is having difficulty digesting proteins:
1. Bloating or Gas: The most common sign that you might experience is bloating. When protein is not fully digested it can ferment in the gut. This leads to gas and bloating.
2. Fatigue After Meals: You might feel tired or sluggish after eating high-protein meals due to inefficient digestion and energy diversion.
3. Frequent Indigestion or Heartburn: Protein digestion by hydrochloric acid starts in the stomach. Therefore, you may also experience symptoms like indigestion or heartburn.
4. Weak Hair, Nails, or Skin: Poor protein digestion means fewer amino acids are absorbed, leading to weak, brittle nails, thinning hair, and poor skin health.
5. Unexplained Muscle Loss or Poor Recovery: Similarly, when there isn’t sufficient amino acid available, then there could be muscle loss. Moreover, your recovery after training or workout will get affected.
What kind of protein do you have? (Source: Getty Images/Thinkstock)
What can you do to digest proteins easily?
To enable easy digestion of protein, Raj said that adequate secretion of enzymes is important with fewer anti-nutritional factors. Soaking, sprouting, and cooking help to digest plant-based protein. Eating less at a time and chewing food properly helps as well.
“If proteins cannot be properly digested by the body, your body will suffer deficiencies that can harm both muscles and health. Hence seek advice from your gastroenterologist. With the help of a Registered Dietitian, you can improve protein digestibility by focusing on gut health by including natural sources of probiotics and, avoiding ultra-processed food that inflames your gut which makes your absorption poor,” said Raj.
She added that you should stay hydrated and not overeat, in order to improve protein absorption and overall well-being.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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