Are we overdoing protein? How to get it right

Your ideal intake of protein depends on body weight, activity level, climate, and most importantly, digestive capacity.

In Short

• Doctors warn supplements and fortified foods can quietly push intake too high
• Heavy protein intake may worsen bloating, acidity and discomfort in summer
• Lighter options like dals, curd and paneer are easier to digest

Protein has quietly taken centre stage in India's wellness economy. From supermarket shelves lined with fortified cereals and protein bars to gym routines built around shakes and supplements, the message is clear: more protein equals better health.

But doctors and nutrition experts are beginning to push back. The concern isn’t about protein itself, it's about how much, how often, and in what form people are consuming it.

THE PROTEIN BOOM AND THE BLIND SPOT

For decades, nutrition advice revolved around balancing carbohydrates, fats, and proteins. All three remain essential. Yet, the rapid rise of high-protein diets has skewed public perception.

Globally, food companies have aggressively expanded protein-enriched products, reinforcing the idea that most people are deficient. In reality, the requirement is far more modest.

According to the Indian Council of Medical Research, adults need about 0.83 grams of protein per kilogram of body weight per day. For someone weighing 65 kg, that’s roughly 54 grams daily, an amount many already meet through regular meals.

Despite this, diets today are increasingly protein-heavy, often without accounting for individual needs or environmental factors like heat.

ARE WE OVERDOING IT?

“Protein is essential for health, but the way we are consuming it today needs a pause,” says Dr Piyush Kumar Thakur, Consultant in Gastroenterology and Hepatology.

“The market is flooded with powders, bars, and fortified foods, making it easy to overdo protein without even realising it. More is not always better.”

Excess protein, particularly from supplements or animal sources, can strain the digestive system. This becomes even more relevant in India’s summer months, when high temperatures already make the gut more sensitive.

Research has also begun to question the assumption that higher protein automatically translates into better health. Studies, including those from the University of Missouri School of Medicine, suggest that consuming protein beyond recommended levels may trigger adverse metabolic and cardiovascular effects, without necessarily improving muscle gain.

WHEN THE GUT PUSHES BACK

A less discussed reality is that not everyone can tolerate increased protein intake—especially those with underlying digestive issues.

Many people advised to “eat more protein” report symptoms like bloating, acidity, heaviness, or discomfort.

“In such cases, forcing large portions of protein or relying only on supplements is not the answer,” says Dr Thakur. “The body may not be able to handle it, and this can lead to further gut issues.”

The problem intensifies in hot weather. Heat diverts blood flow away from the digestive system and increases dehydration, both of which can impair digestion. Add a heavy protein load to this, and the gut can struggle.

FINDING THE BALANCE IN SUMMER

The challenge, then, is not eliminating protein—but adjusting how it is consumed.

Doctors recommend shifting from heavy, concentrated sources to lighter, more digestible options. Well-cooked dals, curd, paneer, khichdi, and soaked nuts are easier on the gut compared to dense protein supplements or large portions of meat.

Equally important is distribution. Instead of consuming a large amount in one meal, spreading protein intake across the day can improve absorption and reduce digestive strain. Nutritionists typically suggest around 15–25 grams per meal, depending on activity levels.

Hydration also plays a critical role. Protein metabolism requires adequate fluid, and dehydration can worsen symptoms like constipation and bloating. Pairing protein with fibre-rich foods further supports gut health.

NOT ALL PROTEIN IS EQUAL

Another layer to the conversation is the source of protein.

Experts like Walter Willett from the Harvard T.H. Chan School of Public Health caution against excessive reliance on animal protein.

Diets high in red and processed meats are linked to higher cardiovascular risks, partly due to saturated fats and cholesterol.

Plant-based proteins, such as lentils, beans, nuts, and seeds, offer added benefits, including fibre and protective compounds like flavonoids.

GETTING PROTEIN RIGHT

If there is one takeaway from the current debate, it is this: protein is not a one-size-fits-all prescription.

Your ideal intake depends on body weight, activity level, climate, and most importantly, digestive capacity.

For someone struggling with gut sensitivity, the solution isn't to chase higher numbers but to improve tolerance, through smaller portions, better food choices, and supportive habits like slow eating and adequate hydration.

“In the end, nutrition should work with the body, not against it,” says Dr Thakur.

As India navigates both a rising fitness culture and increasingly extreme summers, the conversation around protein needs to evolve, from quantity to quality, and from excess to balance.

- Ends