September 13, 2025

Protein is the talk of the town! From Starbucks trying out protein-rich cold foam to celebrities launching protein snacks, this nutrient is everywhere. Protein helps build muscles, supports hormones, and keeps your hair, skin, and nails glowing. But hold on! Nutrition experts warn that eating too much protein without balance can backfire. Dr. Michelle Cardel, chief nutrition officer at WeightWatchers, says, "Once you’ve had enough protein, more doesn’t equal more benefit." CNN shares that gobbling too much protein, especially without fiber, can cause constipation. That’s where Dr. David Liska from Cleveland Clinic steps in, adding that constipation can open the door to many other health troubles. What’s the magic fix? Fiber! Most people in India and around the world eat far less fiber than needed. Did you know 90% of women and 97% of men miss out on their daily fiber goals? Fiber comes in two flavors: soluble fiber, found in oats, beans, and fruits, and insoluble fiber, in veggies, whole grains, and wheat bran. Both types keep your digestion smooth and prevent long-term problems. So how much protein do you really need? The recommended amount is 0.8 grams for each kilogram you weigh if you’re mostly resting. If you’re trying to lose weight or taking GLP-1 medicine, Dr. Cardel suggests at least 1 gram per kilogram. Pairing this protein with fiber-rich foods can even help you shed pounds! A University of Illinois study found that "Protein and fiber densities were inversely associated with weight loss," meaning the more balanced your plate, the better your results. Dr. Cardel swears by the "30/30/30" rule: 30 grams of protein per meal, 30 grams of fiber every day, and 30 minutes of exercise. Easy-to-find foods like Greek yogurt, cottage cheese, eggs, raspberries, bran cereal, and edamame can help you hit these targets. For an all-round healthy diet, Dr. Liska recommends the Mediterranean style – packed with fruits, veggies, olive oil, and lean protein. It’s great for gut health, your heart, and may even lower the risk of colorectal cancer. In the end, protein is a star player, but fiber is its perfect partner. Experts urge you to mix protein with fiber, drink enough water, and follow a balanced diet to keep your gut happy, your body strong, and enjoy long, healthy life!

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Tags: Protein, Fiber, Digestion, Constipation, Diet tips, Gut health,