High-protein diets promise that if an over-weight individual cuts back on carbohydrates, they will shed pounds. As a result, millions of Americans have embraced such popular high-protein plans like the highly popular Atkins and South Beach diets that limit carbs. Sadly, in their fervor to reduce their waistlines, many of these dieters may not have even begun to consider what additional internal impact their new eating styles could have on their digestive systems, not to mention their overall health and well-being.
A recent statistic from the National Heartburn Alliance indicates that as many as 25 million Americans suffer from irritating or painful heartburn every night, and up to 60 million experience these symptoms at least once a month. This burning sensation in the chest is a common symptom of gastroesophageal reflux disease. It is caused by acid from the stomach acid backing up into the esophagus and is most often triggered by fatty foods, chocolate, coffee, some teas, acidic foods like tomatoes, and citrus fruits.
There is very little research that has been done on the effects a high-protein diet might have on the symptoms of gastroesophogeal reflux disease, though in one small study, five people with this disease reported that adopting a low-carbohydrate, high-protein diet seemed to eliminate their symptoms. However, because they also reduced their intake of acidic foods while on the diet, it's not clear how much of a role the high-protein, low-carb plan played in easing their heartburn. On the other hand, some people complain of increased heartburn on a high-protein diet – a fact that might be due to the increased levels of fat, not protein, in these diets that cause heartburn symptoms. Fatty foods may cause heartburn in the sense that fat slows down the digestive process, allowing food to remain in the stomach longer.
While you may not get heartburn from a high-protein diet, a more likely side effect is constipation. "Back in the day” early man consumed a very high fiber diet consisting of unrefined roots and vegetables, and berries – all foods with a lot of residue," says Dr. Richard Weisiger, a gastroenterologist and professor of medicine at University of California at San Francisco. "It's been my experience that people on low-residue diets often get very constipated." Studies show that the less fiber you take in, the more likely you are to become constipated; aiming for a fiber intake of at least 25 grams a day and drinking plenty of fluid makes you less likely to suffer from this common condition of constipation.
Finally, with about 30 million Americans suffering from symptoms of irritable bowel syndrome, which include abdominal bloating, constipation and/or diarrhea, caution should be taken when considering a new diet approach. However, the same diet that worsens irritable bowel syndrome symptoms in one person may have no effect on another, perhaps because some people enjoy eating a high-protein diet. "The main trigger for most irritable bowel syndrome flare-ups is stress," says Weisiger. "Whether or not being on a diet is going to add to your stress depends a lot on how rigidly you stick to it and how stressful the diet is (for your body)."
Research further suggests that a high-fat diet can exacerbate symptoms of irritable bowel syndrome. "High-fat diets can make bloating worse because fat slows the intestinal transit time and interferes with the normal clearance mechanism where the bowel cleanses itself of gas," says Weisiger. "That allows more time for gas to accumulate, so in that sense, a high-fat diet might be bad." However, he adds that consuming less food on a high-protein diet, or any other plan can reduce bloating triggered by swallowed air while eating. Studies do show that diets that are high in fiber help to ease irritable bowel syndrome symptoms, so consuming adequate fiber remains as important as ever.
The bottom line in all this is that if you experience any changes in your heartburn symptoms after switching to a high-protein diet, you should speak with your doctor. And if you have irritable bowel syndrome, severe gastroesophogeal reflux disease symptoms, other digestive disorders or liver disease, ALWAYS visit with your doctor before beginning a high-protein plan or making other significant dietary changes.
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