Does Pea Protein Cause Constipation? We Have the Answer

Ever wondered that does pea protein cause constipation? you’ve been adding to your morning smoothie could be the culprit behind your sudden constipation? You’re not alone.

Pea protein has become an increasingly popular plant-based protein powder, especially for those avoiding dairy, soy, or nuts. However, some people do report experiencing digestive issues like constipation, gas, and bloating after consuming pea protein.

 In this article, we have an answer about does pea protein causes constipation. The good news is, that pea protein itself does not directly cause constipation. However, there are a few factors that can contribute to constipation from pea protein consumption for some people.

The high fiber content, lack of adequate hydration, and potential gut sensitivity are possible explanations. But don’t ditch your pea protein powder just yet. With some simple tips, you can enjoy the benefits of this nutritious plant-based protein and keep your digestive tract happy.

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What Is Pea Protein?

Does Pea Protein Cause Constipation

Pea protein is derived from yellow peas, a legume that’s been cultivated for thousands of years. The peas are dried and ground into a fine powder to produce pea protein powder and pea protein isolate.

Unlike some plant proteins, pea protein is a complete protein, meaning it contains all nine essential amino acids our bodies need. It’s also usually non-GMO, gluten-free, and hypoallergenic. Many people use pea protein powder as a supplement to boost their protein intake and build muscle.

Is pea protein constipating?

Short answer: pea protein itself is not constipating and can actually help improve regularity. Here’s why:

  1. Pea protein is high in fiber which aids digestion and helps food move through the intestines. Most pea protein powders contain around 5-6 grams of fiber per scoop.
  2. Pea protein is alkaline, meaning it helps balance the pH in your gut. An acidic gut environment can slow digestion and contribute to constipation. The alkaline nature of pea protein helps create the ideal pH for your microbiome and digestive enzymes to function properly.
  3. Pea protein contains compounds called lectins that nourish good gut bacteria. Healthy gut flora is essential for regularity and overall gut health. Pea protein acts as a prebiotic, feeding the probiotics in your gut.

However, some people may experience initial gas or bloating when starting pea protein powder. This is usually temporary as your body adjusts. Be sure to start with a small amount, around 1/2 scoop, and gradually increase over a week or two. Also, drink plenty of water which will help with absorption and keep everything moving.

If problems persist or you have an underlying gut condition, check with your doctor. But for most people, pea protein should help support a healthy, regular digestive tract.

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The Benefits of Pea Protein

Pea protein has a lot going for it. For starters, it’s a complete protein, meaning it contains all nine essential amino acids our bodies need.

Does Pea Protein Cause Constipation

Pea protein is also easy to digest. Unlike some plant proteins, pea protein doesn’t contain digestive irritants like gluten or lactose that can cause gastrointestinal issues for some. In fact, pea protein may even help relieve constipation thanks to its high fiber content. Fiber helps promote regularity and keeps you feeling full, which aids weight loss and maintenance.

Additional health benefits

Pea protein is high in iron and magnesium, two minerals many of us lack. Iron carries oxygen in your blood and helps prevent anemia. Magnesium plays a role in hundreds of chemical reactions in your body, including keeping your heartbeat steady and your bones strong.

Pea protein may also help reduce your risk of heart disease. It contains compounds called saponins that can help lower cholesterol levels. The fiber in pea protein also helps control blood sugar levels and may reduce your risk of type 2 diabetes.

The high amount of antioxidants in pea protein, including vitamin C, vitamin E, and carotenoids, help prevent cell damage and provide anti-aging benefits. Antioxidants are believed to help reduce the risk of some cancers and slow the progression of age-related mental decline and neurodegenerative diseases like Alzheimer’s.

In summary, pea protein offers a variety of nutritional and health benefits with virtually no downsides. Unless you have a pea allergy, pea protein can be a safe and healthy addition to any diet. So rest assured, pea protein should not cause constipation—and may even help relieve it!

How Pea Protein Is Made

Pea protein powder is made from yellow peas, which are dried and milled into a fine powder. The process for extracting the protein from the peas involves a few basic steps:

Harvesting and Drying

Peas are harvested when mature and then dried to preserve them. The drying process removes moisture from the peas so they can be stored for a long time before processing into pea protein powder.


The dried peas are first cleaned to remove any debris. They are then milled into small particles, essentially pea flour. The milling process breaks down the cellular structure of the peas, releasing the protein stored inside.


The pea flour goes through an extraction process to isolate the protein. The flour is mixed with water, which helps separate the protein from the starch and fiber. Centrifuges spin the mixture at high speeds, separating the components by weight. The protein is then concentrated and dried into a powder.

Flavoring (Optional)

Pea protein powder has an earthy, plant-based flavor on its own. Some brands add flavors, sweeteners or mix-ins to improve the taste. Common additions include cocoa powder, vanilla, stevia leaf extract or monk fruit sweetener. Flavored varieties may contain additional ingredients like coconut sugar, coconut milk powder or natural chocolate flavor.

The production of pea protein powder is quite sustainable and environmentally friendly. Peas are an ethical and renewable crop that requires few resources to grow and harvest. The extraction process is very efficient, generating little waste.

Pea protein is also allergen-free, unlike other plant proteins such as soy or nuts. So if you’re looking for a planet-friendly protein source that’s gentle on the gut, pea protein powder can be a great choice.

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Does Pea Protein Cause Digestive Issues?

Pea protein is a plant-based protein powder derived from yellow peas. While pea protein is generally well-tolerated, some people do experience digestive issues from it, like constipation, bloating or gas. Here’s what you need to know.

Does Pea Protein Cause Constipation

Does pea protein cause constipation?

It’s possible. Pea protein is high in certain amino acids like arginine that may stimulate bowel movements in some people. However, pea protein also contains compounds called lectins that can irritate the gut lining and potentially lead to constipation in sensitive individuals or when consumed in large amounts.

The good news is there are a few things you can do to reduce the chances of pea protein causing constipation:

  • Start with a small serving size (around 1 scoop or 20-30 grams) and gradually increase to allow your body to adjust. This can help minimize digestive upset.
  • Stay well hydrated. Drink plenty of water which can help keep stools soft and promote regularity. Aim for 6-8 glasses a day.
  • Mix your pea protein powder into a smoothie with high-fiber fruits like bananas, berries, and leafy greens. The extra fiber will add bulk to your stools and help keep you regular.
  • Consider pea protein isolate. Pea protein concentrates contain more of the compounds that can irritate the gut. Isolates go through an additional filtration process to remove more of these compounds.
  • If problems persist, pea protein may not agree with you. Try an alternative plant protein like rice, hemp, or pumpkin seed protein powder. Or switch to a whey or casein protein powder if you can tolerate dairy.

In summary, pea protein itself does not directly cause constipation but may lead to digestive issues in some people that contribute to changes in bowel movements. Following the tips above can help improve tolerance and reduce the chances of constipation from pea protein. If problems continue, it may be best to try a different protein powder that you digest better.

Why Pea Protein May Cause Constipation

Pea protein powder may cause constipation or digestive issues for some people. Here are a few reasons why pea protein could be problematic:

It’s High in Fiber

Pea protein contains a good amount of fiber, with about 5 grams per scoop. While fiber is great for digestive health and keeping you regular in normal amounts, too much fiber at once can cause constipation. The recommended daily intake of fiber is 25-30 grams per day. If you’re also eating a high-fiber diet, the extra fiber from a few scoops of pea protein powder could put you over the top.

You’re Not Drinking Enough Water

Fiber needs water to pass through your system properly. If you’re taking pea protein powder but not drinking enough water, the fiber won’t have enough moisture to move everything along. Aim for 6-8 glasses of water per day as a good rule of thumb. This is especially important when increasing your fiber intake or making any changes to your diet.

You Need to Adjust the Dosage

Sometimes it just takes your body time to adjust to changes in your diet or supplements. If pea protein powder is new for you, start with a smaller amount, like 1/2 to 1 scoop a day and slowly increase over a week or two. This gradual increase will allow your digestive system to adapt and reduce the chances of constipation or gas and bloating. You can also try switching to an unflavored pea protein powder, as artificial sweeteners and flavorings may be irritating for some.

Consider Other Causes

While pea protein could be a factor, there are other possible causes for constipation to consider. Not enough water or physical activity, certain medications, changes in routine, or other dietary causes may also play a role. If problems persist for more than a few days, talk to your doctor. They can help determine if pea protein is the culprit and recommend solutions to get your digestive health back on track.

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Tips to Prevent Constipation From Pea Protein

To prevent constipation from pea protein, here are some helpful tips:

Stay Hydrated

Drink plenty of water and other fluids to help your digestive system work properly. Most experts recommend 6-8 glasses per day as a good general guideline. Water is best, but you can also drink warm tea, broths or fruit infused water.

Add Fiber

Fiber helps promote regularity and prevents constipation. Aim for 25 to 30 grams of fiber per day from foods like beans, broccoli, Brussels sprouts, spinach, raspberries, chia seeds, flax seeds and of course, more peas! You can also take a fiber supplement like psyllium husk or wheat bran to boost your intake.


The healthy bacteria in your gut play an important role in digestion and bowel movements. Probiotic supplements or yogurt with live active cultures can help maintain the proper balance of good bacteria in your gut. Look for a product with multiple strains of bacteria, especially Bifidobacterium and Lactobacillus species.


Exercise gets your bowels moving, which helps with constipation. Even light activity like walking, yoga or biking can help. Aim for 30 to 60 minutes of exercise most days of the week. Exercise also releases endorphins that improve your mood and act as natural painkillers.

Natural Remedies

Some natural supplements may relieve constipation from pea protein. Try magnesium citrate or oxide, 200-400 mg before bed. It helps relax the bowels and draw water into the stool. You can also try aloe vera juice, flaxseed oil, chia seeds or prunes which contain compounds to improve gut motility and stool softness.

The key is making several changes to promote better digestion and bowel movements. Be patient, as it can take a few days or weeks of consistent effort to get things moving normally again. If your constipation from pea protein persists for more than a week, consult your doctor. They may want to check for any underlying issues and may recommend prescription medication to provide relief.

Best Practices for Taking Pea Protein

To get the most from your pea protein powder while avoiding constipation, there are a few best practices to follow:

Start with a small amount

When introducing pea protein into your diet, begin with a small amount, around 1/2 to 1 scoop per day. This allows your body to get used to the fiber and other nutrients in the powder. Too much too soon can overload your system and lead to gastrointestinal issues like constipation, gas, and bloating.

Once your body has adjusted, you can gradually increase the amount to the recommended serving on the product packaging. Be sure to also drink plenty of water when consuming pea protein to help everything move smoothly through your system.

Mix it up

Don’t consume pea protein powder the same way every day. Switch between mixing it in smoothies, oatmeal, yogurt, and other foods. This provides more variety in your diet and the different mixes will have varying amounts of fiber, nutrients, and natural laxatives like fruit that can help prevent constipation.

Consider a probiotic

Probiotics introduce good bacteria into your gut that can improve digestion and regularity. Taking a daily probiotic supplement may help balance the effects of pea protein on your digestive system. You can also get probiotics from foods like yogurt, kefir, sauerkraut, kimchi, and kombucha.

Stay active and hydrated

Exercise and staying well hydrated both stimulate bowel movements and help waste move through your colon. Aim for 30 to 60 minutes of moderate activity most days of the week. And drink six to eight 8-ounce glasses of water per day to keep your stool soft and easy to pass.

Following these best practices when consuming pea protein powder will help optimize digestion, allow your body to properly absorb the nutrients, and avoid unwanted side effects like constipation. Be consistent and patient through the adjustment period, and you’ll soon be reaping all the benefits of this plant-based supplement.

Other Plant-Based Protein Sources Besides Pea

Besides pea protein, there are several other plant-based protein sources to consider that are less likely to cause constipation.


Soy is a complete protein containing all nine essential amino acids our body needs. Soy protein powder and tofu are good options. Soy may have estrogen-like effects, so some choose to limit intake.

Rice and Hemp

Rice and hemp protein powders are easy to digest since they’re gluten-free and hypoallergenic. However, they are low in certain amino acids, so you’ll want to combine them with other plant or animal-based proteins to get all the essential amino acids.

Nut Butters

Nut butters like almond butter and peanut butter are protein-packed, with about 7-8 grams per 2 tablespoon serving. Look for unsweetened nut butter with no added oils or sugars. Nut butters also provide healthy fats to keep you feeling full and satisfied.


Pumpkin, chia and sunflower seeds are inexpensive, versatile and around 6 grams of protein per ounce. Sprinkle them on salads, yogurt or oatmeal, or make seed butter at home in a high-powered blender.


Beans, lentils and chickpeas contain 8-10 grams of protein per half cup cooked. They are high in fiber which can help promote regularity and relieve constipation when consumed in moderation. Cook dried beans or choose low-sodium canned options.

As with any diet change, be sure to drink plenty of water to help your body adjust to the increased fiber from plant-based protein sources. Start with small amounts of any new protein and slowly increase the quantity to give your body time to adapt.

Choosing a variety of plant-based protein sources is the healthiest approach and less likely to cause constipation or other digestive issues.

FAQ: Answering Common Questions on Pea Protein and Constipation

A common question people have when starting pea protein powder is whether it can cause constipation or other digestive issues. Here are some of the most frequently asked questions about pea protein and constipation:

Does pea protein cause constipation?

Pea protein is generally considered gut-friendly and unlikely to cause constipation on its own. However, some people may experience constipation or other digestive changes when switching to pea protein or increasing their intake.

This is often temporary as your body adjusts. Making sure to drink plenty of water, increase your fiber intake, and allow your body to get used to it slowly can help prevent constipation from pea protein.

How much pea protein can cause constipation?

There is no set amount of pea protein that will definitely cause constipation. However, increasing your intake too quickly can lead to temporary digestive changes in some people. As with any supplement, it’s best to start with a lower amount, around 15-20 grams per day, and slowly increase over weeks or months as your body adapts. This gradual increase will minimize the chances of constipation or other issues.

What can I do to avoid constipation from pea protein?

Several tips can help prevent constipation when taking pea protein powder:

• Drink plenty of water. Aim for 6-8 glasses per day to keep your stool soft and promote regularity.

• Increase your fiber. Eat more high-fiber foods like fruits and vegetables, whole grains, and legumes. Fiber helps add bulk to your stools and keeps you regular.

• Start slowly. Begin with a half or single scoop of pea protein powder and gradually increase over weeks as your body gets used to it. This gradual transition will minimize digestive changes.

• Be active. Exercise helps stimulate bowel movements and prevents constipation. Even light activities like walking, yoga or swimming can help.

• Give your body time to adjust. Temporary constipation when starting pea protein powder is often due to your body adapting to the change. Staying hydrated and gradually increasing your intake over 2-4 weeks will typically resolve this as your body gets accustomed to it.

By following these tips, you can enjoy the benefits of pea protein powder without issues like constipation. Be patient through the initial transition period, drink plenty of water, increase your fiber, start slowly, and stay active. Your body will adapt in time and constipation due to pea protein should subside. Let me know if you have any other questions!

Pea Protein Powder Conclusion

So there you have it. Pea protein itself is highly unlikely to cause constipation or other digestive issues for most people. However, as with any food, it’s possible to have an adverse reaction. The key is to stay hydrated, get enough fiber, and listen to your body. If you do experience digestive problems after using pea protein, try eliminating it from your diet for a while to see if your symptoms improve.

But for the vast majority of us, pea protein can absolutely be part of a healthy diet and an easy way to boost your protein intake from plant-based sources. The bottom line is don’t let fear of constipation stop you from trying pea protein—chances are you’ll be pleasantly surprised at how well you tolerate it.

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