Nutrition
How Much Protein Is Too Much?
Health Points
- Excess protein intake may lead to dehydration and kidney strain.
- High-protein diets can cause digestive trouble and unexpected weight gain.
- Balancing protein with fiber and whole foods supports overall health.
The newest Dietary Guidelines for Americans suggest higher daily protein goals, but experts say most adults are already getting enough. While more protein can benefit some, consistently eating too much might create health concerns over time.
“The vast majority of people are already getting enough protein.”
Going overboard on protein often taxes the kidneys, especially if existing health issues like high cholesterol or kidney disease are present. Dehydration is a warning sign, and you might notice symptoms like thirst, fatigue, or dry mouth when eating an abundance of protein-rich foods.
Babak Razani, MD, PhD, explains, “The only way the kidneys can discard the excess nitrogen is by increasing urination and thus you become dehydrated as a result.”
Other signs of excessive protein include foamy urine, frequent trips to the bathroom, and, in some cases, higher risk for kidney stones. Animal protein can disrupt your urine’s normal acidity, encouraging stone formation, especially if you’re prone to urinary tract issues.
Too much protein also affects digestion. Without enough fiber, you might be dealing with constipation or other bowel changes.
Kristin Kirkpatrick, RDN, notes, “If high protein dietary patterns are deficient in fiber, then bowel issues may be the result of such low fiber intake.”
And while protein can help with satiety, eating more than your body needs may tip the scales in the wrong direction. If overall calories rise, so does weight, negating any potential benefits.
To get the right amount of protein, keep an eye on portions and pair your meals with a variety of nutrient-rich foods. A Mediterranean-style diet, full of whole grains, fruits, veggies, nuts, legumes, olive oil, and lean meats, offers a balanced approach for midlife and beyond.
Want to know more about your protein needs? Check out the guidance from Everyday Health.
