Yep, this happens a lot when switching to a higher-protein diet, and honestly? It’s totally normal. Your body is just adjusting, and things might feel a little… backed up 🚧.

Protein itself isn’t the problem—it’s just that fiber and hydration need to keep up with the new game plan. No stress, though. We’ve got the fix.

✅ Get That Fiber Up – Aim for 25-30g per day from veggies, fruits, and whole grains. Some of the best fiber-packed foods? Broccoli, sweet potatoes (with skin), squash, and chia seeds. BTW, chia seeds need to be soaked before eating—chia pudding is an easy fix.

✅ Drink Your Damn Water – Fiber needs water to do its job. If you’re not drinking enough, it’s like trying to flush a toilet with no water (not ideal). Aim for 2-3L per day.

✅ Move That Body – You’re most likely already doing it, but as a reminder, walking daily will help get digestion on track.

✅ Choose High-Fiber Meals in the App – Make it easy on yourself. Head to the high-fiber recipe section in the app. If you’re on a meal plan, pick meals tagged ‘high fiber’—they pack 7-10g of fiber per serving. Easiest hack? Eat one of these at every meal, and boom—fiber goal met.

❌ You don’t need to cut back on protein. The real MVP here is balance—protein stays, fiber and water step up.

❌ You don’t need laxatives. Give your gut a little time to adjust—this is a marathon, not a sprint.

This is just a phase, and your body will catch up. The fix? More fiber, more water, more movement, and a little patience. Keep your protein up, but don’t let fiber take a backseat—your gut (and your results) will thank you.
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- Maddie xxx
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