Are we overdoing protein? How to get it right

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.
“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.
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.
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.