We’re in the era of the high-protein diet. It’s everywhere—in our coffee, snack bars, even popcorn. Social media is flooded with people boasting about eating 100 grams of protein a day, while carbs have been unfairly labeled as the enemy of health. For some, what began as a simple dietary focus has turned into an obsession.

But beyond the promises of toned muscles and shiny hair, there’s a less glamorous side to this protein craze—one that affects our gut health.

Nutritionist Payal Kothari, author of The Gut, explains that the high-protein trend is fueled by vanity and social media hype. “Protein has been glamorized to the point of obsession,” she says. “People fear carbs and believe protein alone leads to weight loss or muscle gain. While protein is important, this fixation often overshadows the need for fiber, healthy fats, and a varied diet.”

The numbers tell the real story. For most non-athletes, Kothari says, “the body only needs about 0.8 to 1.2 grams of protein per kilogram of body weight”—far less than the extreme amounts promoted online. “Influencers push 100+ grams daily, which might work for bodybuilders but strains the average person’s gut and kidneys, especially without enough fiber, water, and movement.”

So what happens when you overdo protein? “Your gut thrives on variety and fiber, not just meat,” says Kothari. “A meat-heavy, low-fiber diet feeds bacteria that produce harmful compounds like ammonia, leading to bloating, constipation, and even gut damage—especially if red meat dominates your meals.”

In short: your gut microbiome craves a balanced diet, not a single-minded protein focus. Without fiber, things go wrong quickly. “Excess protein—above 2 grams per kilogram—overwhelms digestion, creating harmful byproducts in the gut. Poor fermentation leads to bloating, headaches, and disrupts your gut bacteria.”

The effects aren’t just physical. “Digestion slows down,” Kothari explains. “You may feel constipated, gassy, or mentally foggy. Fiber feeds good bacteria; without it, digestion becomes sluggish and inflamed.”

Early warning signs of a protein-heavy diet? “Bad-smelling gas, bloating, constipation, acid reflux, liver issues, or feeling sluggish after meals,” she says. “If you’re irritable or sleeping poorly, your gut may be inflamed from the imbalance.”

This isn’t about rejecting protein—it’s about balance. “A healthy plate should include clean proteins like lentils, tofu, eggs, colorful veggies, healthy fats like nuts, and complex carbs like quinoa or sweet potatoes,” Kothari advises. “Add fermented foods and prebiotics to support gut health. Build muscle, not gut problems.”

If you’ve gone overboard with protein, Kothari suggests slowly reintroducing fiber: “chia seeds, vegetables, fruits, and legumes.” Her tip? “Swap one protein-heavy meal for a plant-based option daily. Use herbs, spices, and fermented foods. You won’t lose progress—you’ll gain better digestion, energy, and long-term health. Too much protein can be harmful.”

Some high-protein foods do support gut health. “Plain Greek yogurt, tempeh, kefir, and miso provide both protein and probiotics,” says Kothari. “They help reduce inflammation, but they can’t replace fiber. Think of them as helpful extras, not the main focus.”

Protein is essential—but balance is key.Sugar isn’t the bad guy here. But when a high-protein diet goes too far, it might need a healthy dose of fiber to balance things out.