Ask Mr. Dad: Too much protein, not enough fiber in Americans’ diets

Published 1:30 am Monday, March 18, 2019

Q: It seems that almost every product out there claims to be high in protein. Do we really need so much protein?

A: In a word, No.

There’s no question that protein is important. It plays a role in just about everything that goes on in our body, keeping our bones and muscles strong; our nails, skin and hair looking good; our internal organs running properly and more. But the proliferation of high-protein products and the nonstop barrage of ads has got millions of us convinced that we’re not getting enough protein. In reality, however, we’re getting way too much. And our fixation on this one nutrient could be making us sick. Or worse.

The solution? Fiber.

The U.S. Department of Agriculture recommends that we get an average of 0.8 grams of protein per kilogram of body weight. (Since most Americans don’t know their weight in kilograms, an easier way to calculate how many grams of protein you need is to simply multiply your body weight in pounds by 0.36.) On average, that works out to about 46 grams per day for women, 56 for men (pregnant women, athletes, and those who work out a lot might need more protein, but check with your medical provider).

Despite the USDA’s recommendation, the average man older than 20 consumes nearly 99 grams of protein per day — 75 percent more than necessary. The average woman eats 68 grams per day — 48 percent more than necessary. The result? Too much protein can cause some pretty serious problems. Here are just a few examples.

Cancer. Grilling and frying some animal proteins can produce chemicals that might cause breast and colon cancers. In addition, diets that are high in red meat (a major source of protein for a lot of us) have also been linked with increased colorectal cancer risk.

Cardiovascular issues. High protein diets tend to also be high in cholesterol, which is associated with increased risk of heart attack, high blood pressure, and stroke.

Kidney problems. Diets high in animal protein have been linked with increased risk of developing kidney stones.

Fiber is a type of carbohydrate, but instead of getting broken down and absorbed by your digestive system like other carbs, fiber’s purpose is to slow down digestion and make your stool softer so it’s easier to pass.

There are actually two different types of fiber: soluble and insoluble. Soluble fiber absorbs water (think oatmeal). You’ll also find it in beans, blueberries and grains. Insoluble fiber doesn’t absorb water (think celery). You’ll find it in the peels of fruits and veggies, seeds, whole wheat and brown rice. No one knows exactly how much of each type is ideal, but suffice it to say, you need both. The USDA recommends that adults get a combined total of 14 grams of fiber per 1000 calories you eat. On average, that’s 20-35 grams per day, but you can do the math.

As wonderful as fiber is, don’t go overboard. Too much can cause stomach cramps, bloating and diarrhea.