Do protein bars and powders harm your gut health?

In recent years, the trend of high protein foods has become very popular among consumers, leading to the launch of numerous high protein products. From high-protein yogurt to high-protein shakes, food and beverage manufacturers are fully embracing the high-protein trend.

“Protein is a big focus for consumers,” said a spokesperson for market insight provider Innova Market Insights.

But could the high-protein food trend potentially damage other major food trends sweeping the market? gut health?

Do high protein products have a negative impact on gut health?​

In recent years, the food and beverage market has been flooded with high-protein products to meet increasing consumer demand. However, some medical experts believe that some protein foods and drinks, such as protein bars and protein shakes, may be harmful to your health. gut health. So why is this so?

“Convenient, but tough on the stomach, protein bars contain lots of isolated fiber and sugar that are difficult to digest and instead ferment in the intestines, causing bloating, gas and diarrhea.” Chris Dubberley, a gut health expert at Continence, explains. shop. “Ingredients such as chicory root fiber and maltitol, often found in these bars, are notorious for destabilizing sensitive stomachs.”

Protein bars, in particular, are marketed as energy-boosting snacks before, during, and after exercise. But Dubarry says it’s important for consumers to choose their protein bars carefully.

“Athletes should be especially careful about consuming protein bars to avoid digestive issues during exercise. Use whole ingredients and minimize added sugars to aid gut health.” I recommend trying a reduced protein bar.”

How does the sugar in some protein bars harm your gut health?​

Sugar intake is associated with many health problems such as weight gain and diabetes. In particular, ‘free sugars’, which are sugars that are added to products rather than naturally occurring, are a cause for concern.

“Free sugars contribute to the overall energy density of the diet, and high free sugar intakes threaten the nutritional quality of the diet by providing large amounts of energy without specific nutrients, leading to unhealthy weight loss. “Increased risk of obesity and various non-communicable diseases.” Spokesperson of the World Health Organization (WHO).

Additionally, sugar can have very specific effects on the gut microbiome.

“Sugar intake can cause changes in the gut microbiome, leading to inflammation and reduced immunomodulatory properties, which can pave the way for more serious health problems such as metabolic disorders and inflammatory bowel disease. Yes,” said Jack McKenna, a spokesperson for the journal Science. The publisher is MDPI.

What negative effects does protein powder have on gut health?​

It is generally accepted that excessive consumption of “free sugars” has a negative effect on health, but protein powders should be looked at more closely. The reason is that the ingredients they contain can vary widely.

“Some protein powders have very little added sugar, while others contain large amounts (as much as 23 grams per scoop). Some protein powders can turn a glass of milk into a drink with more than 1,200 calories,” a Harvard Medical School spokesperson told .

And like protein bars, protein powders can also have a negative impact on your gut health.

“Most protein powders, drinks, and bars contain purified protein sources (protein isolates), along with some food additives such as sweeteners and emulsifiers. This means they are all ultra-processed. “It can have negative effects on the intestines,” he said. Spokesperson for The Gut Health Doctor Clinic.

In addition to this, there are also concerns that consumers may become dependent on protein powders for their daily protein intake, rather than eating whole foods such as meat, fish, nuts and seeds. This can have a negative impact on your gut and overall health.

“A diverse diet is key to maintaining a healthy gut flora, so consuming too many protein powders can lead to gut bacterial imbalances. Some protein powders can also lead to blood sugar and blood glucose imbalances and promote the growth of harmful bacteria in the gut,” says Dubberly. “We need protein for muscle repair, but relying too much on supplements can lead to a lack of fiber, which can lead to poor gut health.”

On a more positive note, many protein powders contain vitamins and minerals such as creatine.

“Creatine is like a guardian for your intestinal cells,” Dubarry explains. “It provides the energy needed to prevent damage caused by inflammatory bowel disease (IBD), reduces inflammation, and strengthens the gut’s defenses. This support reduces discomfort, makes your gut healthier, and It helps keep your barrier strong and prevents unwanted substances from entering your bloodstream.”