Protein Trouble

Protein is having a moment in India, with shakes, bars and high-protein diets becoming increasingly popular. But as people focus on boosting protein intake, many are discovering that not every protein source agrees with every gut. Bloating, gas, cramps and nausea are common complaints, prompting experts to warn that digestive awareness is not keeping pace with the protein boom.

Protein is more than a gym nutrient

“The current conversation around protein in India is both necessary and incomplete,” says Dr D Nageshwar Reddy, founder and chairman, Asian Institute of Gastroenterology.

According to Dr Reddy, protein is often viewed through the narrow lens of bodybuilding and weight loss, even though its role in health is far broader. “Protein is not only a gym nutrient. It is essential for maintaining muscle, immunity, wound healing, enzymes, hormones, gut integrity and recovery from illness.” Its importance becomes particularly evident in patients with chronic illnesses such as pancreatitis, inflammatory bowel disease, liver disease, cancer and major infections. Many lose muscle mass even when their body weight appears normal.

For healthy adults, Dr Reddy suggests a practical starting point of around 0.8 to 1 gram of protein per kilogram of body weight per day. However, individual requirements vary depending on age, health conditions and activity levels. At the same time, he cautions against the belief that more protein is always better. “Protein should be treated like any other nutrient: necessary in the right amount, but not something to be consumed blindly.”

Myth that Indians can’t digest protein

One common misconception is that Indians are genetically unable to digest protein. Dr Reddy dismisses this outright. “There is no single Indian genetic problem with protein absorption. In most healthy people, the gut is well equipped to digest protein.Digestive responses vary from person to person. Often, the problem is not protein itself but the source, quantity, timing or additives in supplements.”

Not all protein problems are the same

He says consumers often confuse several distinct conditions.

Lactose intolerance

This occurs when the body produces insufficient lactase, the enzyme needed to digest lactose, the natural sugar found in milk.

Common symptoms include:

· Bloating

· Gas

· Abdominal pain

· Loose stools, Nausea

Many people with lactose intolerance can tolerate curd, lactose-free milk or whey isolate better than regular milk.

Milk protein allergy

This is entirely different. It is an immune reaction to milk proteins such as casein or whey.

Symptoms include:

· Hives itching

· Swelling

· Wheezing

· Vomiting

In severe cases, immediate medical attention may be required.

Whey intolerance

Many people use this term when whey protein powders trigger bloating, heaviness, gas or nausea.

The problem may stem from:

· Residual lactose

· Artificial sweeteners

· Sugar alcohols

· Gums and thickeners

· Large serving sizes

· Consuming shakes too quickly

Difficulty digesting plant proteins

Plant proteins such as pea, soy and rice can be good alternatives to dairy. However, some products contain added fibre, gums and fermentable carbohydrates that may trigger bloating, especially in people with IBS or sensitive digestion. “The better question is not whether whey or plant protein is better, but which protein works best for an individual's body and lifestyle,” says Dr Reddy.

Food first, supplements later

Dr Reddy strongly advocates improving protein intake through food before relying on supplements.

Good protein sources include:

· Eggs

· Fish

· Poultry

· Milk

· Curd

· Paneer

· Dal

· Rajma

· Chana

· Sprouts

· Soy

· Tofu

· Nuts and seeds

Simple combinations such as rice and dal, idli and sambar, or roti and chana can improve protein quality. While animal proteins are generally more complete and easily digested, plant proteins remain valuable when consumed in variety and prepared through methods such as soaking, sprouting and fermenting.

Why the protein boom may be outpacing awareness

According to Dr Reddy, many consumers are now counting protein grams but paying little attention to how their bodies respond.

They often:

· Follow influencer recommendations

· Begin with large servings

· Mix protein powders with milk despite lactose intolerance

· Consume shakes late at night

· Ignore digestive discomfort

The result is bloating, reflux, nausea and stomach upset that are frequently mistaken for acidity or IBS. “India’s protein boom is welcome because it has made people think about a long-neglected nutrient. But the boom is also outpacing digestive awareness.”

Smart ways to introduce protein supplements

For those considering supplements, experts recommend:

· Start with a quarter or half serving

· Use water instead of milk initially if lactose intolerance is suspected

· Avoid large shakes just before bedtime

· Spread protein intake across meals rather than consuming most of it in one serving

· Read labels carefully and watch for artificial sweeteners, sugar alcohols and excessive additives

· Increase intake gradually and monitor symptoms

“For most people, 20–30 grams of protein per serving is sufficient. Larger amounts are more likely to trigger digestive discomfort and are often unnecessary.

WHAT YOUR GUT IS TRYING TO TELL YOU

Protein-related digestive issues are common and often linked to the protein source, additives or underlying intolerances. According to Dr Jatin Yegurla, Gastroenterology and GI Medicine Specialist, Apollo Hospitals, listening to your gut is as important as meeting your protein goals.

Dr Jatin’s key takeaways:

· Not all protein-related digestive issues are the same.

· Bloating, gas, abdominal pain and nausea after protein intake may indicate intolerance or sensitivity.

· Lactose intolerance is caused by a deficiency of the lactase enzyme needed to digest milk sugar.

· Dairy-protein allergies involve an immune reaction to proteins such as casein and whey.

· Some people may experience digestive discomfort from whey protein supplements even without lactose intolerance.

· Plant-based proteins, including some legumes and soy products, can also trigger bloating and gas in sensitive individuals.

· Protein needs and tolerance levels vary from person to person.

· Introduce new protein sources gradually and pay attention to digestive symptoms.

· Read supplement and food labels carefully before increasing protein intake.

· Choose protein sources that suit your body instead of blindly following diet trends.