Changed your diet, increased your protein, and suddenly your digestion isn't quite what it used to be?
You're not the only one who's noticed this. Changes in what you eat, how much you eat, and your daily routine can all affect your bowel movements.
If you're feeling constipated or things seem to be moving more slowly than usual, there are a few things worth looking at.
Why can digestion slow down when I change my diet?
Changing your eating habits can affect digestion, especially if you're eating more protein but getting less fiber or fluid than before.
When you start focusing on protein, it's easy to fill your meals with foods like chicken, eggs, Greek yogurt, and cottage cheese.
Those foods can absolutely be part of a balanced diet. But many protein-rich foods contain little or no fiber, so it's important to make room for other food groups, too.
Other factors can contribute, including changes in your overall food intake, hydration, activity level, medications, and daily routine.
Constipation can look different for everyone. You might notice harder stools, difficulty passing them, or fewer bowel movements than usual.
A change in digestion isn't automatically a sign that something is wrong, but it shouldn't automatically be dismissed as your body adjusting, either.
What can I do to support healthier digestion?
Maddie's approach starts with three simple things: fiber, hydration, and regular movement.
1. Make sure you're getting enough fiber
Fiber helps support regular bowel movements and keeps your digestive system functioning.
As a general guide, Maddie recommends aiming for around 25–30 grams of fiber per day.
That's a useful reference for many adults, but individual needs vary. You don't need to treat it as an exact daily requirement.
Some great fiber-rich foods include:
Vegetables: Broccoli, squash, carrots, and sweet potatoes with their skin.
Fruits: Berries, pears, apples, and oranges.
Whole grains: Oats, whole-wheat bread, and brown rice.
Legumes: Lentils, chickpeas, and beans.
Seeds: Chia seeds and flaxseeds.
You don't need to include every one of these foods. Start with options you enjoy and can fit into your meals consistently.
One important tip: Increase fiber gradually rather than making a huge change overnight. Adding too much too quickly can leave you feeling more bloated or uncomfortable.
2. Stay hydrated
Fiber works best when you're drinking enough fluids.
Maddie's general hydration guidance has been around 2–3 liters of water per day, but this isn't a fixed requirement for everyone.
The amount you need depends on factors such as your activity, environment, body size, and health.
Water is a great choice, and other drinks and fluid-containing foods also contribute to hydration.
If you've been advised to limit your fluid intake because of a medical condition, follow your healthcare professional's guidance instead.
3. Keep moving
Regular physical activity can help support bowel regularity.
You don't need an intense workout to benefit.
Walking, getting up and moving throughout the day, and following an activity routine that's appropriate for you are all useful ways to stay active.
Consistency matters more than pushing yourself harder.
Do I need to reduce my protein intake?
Not necessarily. Eating more protein doesn't automatically mean you'll become constipated.
The issue may be how your overall diet has changed.
For example, if you've replaced foods containing fiber with mostly protein-rich foods, you may be getting less fiber than before.
Instead of automatically cutting protein, take a look at the balance of your meals.
Are you including fruits, vegetables, whole grains, or other fiber-rich foods alongside your protein sources?
If you're following a medically recommended diet or experiencing persistent digestive symptoms, a registered dietitian or healthcare professional can help you determine whether adjustments are needed.
Can I find fiber-rich meals in Studio Era?
Yes! Studio Era's recipe library is a useful place to explore meals that include vegetables, whole grains, legumes, and other fiber-rich ingredients.
To browse recipes:
Open Explore in the Studio Era app.
Select Nutrition.
Scroll to All Recipes, or choose a recipe category.
Browse the available meals or use search to find something specific.
Open a recipe to review its ingredients, servings, and nutrition information.
Look for meals that help you include a variety of fiber-containing foods throughout your day.
For more guidance, see Find recipes and food options.
What if my digestion doesn't improve?
If you've made adjustments to your nutrition and daily habits but your digestion still isn't improving, we recommend consulting a qualified healthcare professional for personalized guidance.
Studio Era's nutrition recommendations are intended for general education and aren't a substitute for individual medical advice.
The main takeaway: Increasing protein doesn't mean you have to sacrifice fiber or variety.
Build meals that include a good balance of foods, drink enough fluids, keep moving, and pay attention to how your body responds.
And if your digestion isn't improving, it's worth getting proper guidance rather than simply waiting for it to sort itself out.