Protein is booming, but more isn't automatically better

Protein has become the nutrient of the moment. From protein powders and bars to protein-packed cereals, snacks, and ready-to-eat products, consumers are constantly being encouraged to increase their intake. But somewhere along the way, the conversation has shifted from understanding how much protein we actually need to simply asking how much more we can add.

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The paradox of protein

There is no question that protein plays an important role in the body. It supports muscle maintenance and recovery, contributes to satiety, and plays a role in several essential bodily functions. However, more is not automatically better. A product carrying a high-protein claim on its packaging does not necessarily make it a healthier choice.

High-protein label doesn't always mean healthier choice

Firstly, consider the quality of the protein product, rather than simply the number of grams listed on the front of the pack. A product may provide 20 grams of protein, but that number tells you very little about the overall quality of what you are consuming. Some products can also contain unnecessary fillers, excessive sweeteners, preservatives, or poor-quality fats and oils. If the rest of the ingredient list is highly processed, a higher protein content alone does not make the product a better choice. This is why learning to read the ingredient list is important.

Look for a relatively simple formulation with ingredients you recognise, and understand what you are consuming alongside the protein. Ideally, whole-food sources such as eggs, fish, chicken, dairy, legumes, nuts and seeds should form the foundation of your protein intake. Protein supplements can certainly have a place, particularly when convenience is important or when meeting individual requirements through food alone is difficult, but they should complement the diet rather than automatically replace whole-food sources.

The second consideration, and one that is often overlooked, is digestion. We tend to assume that if something is nutritious, our body will automatically digest and utilise it efficiently. However, that may not always be the case. Many consume multiple protein shakes, bars, or other high-protein products throughout the day, yet they are also dealing with persistent bloating, gas, or stomach discomfort. When we look more closely, there may be an underlying issue with digestive function, including reduced enzyme activity or poor gut health. In such cases, simply adding more protein through food and concentrated supplements may only add to the digestive burden.

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Protein isn't the problem. Our approach to it might be

The answer is not necessarily to eliminate protein. Instead, it is important to understand why the protein is not being tolerated, address the underlying digestive issue, and then determine what form and quantity work best for that individual. Protein needs to be considered in the context of the entire digestive system, rather than treated as a number to be increased indefinitely. This is where the current protein trend can become problematic. We risk treating protein as a number rather than considering the person consuming it as a whole. Nutritional needs are individual, and what works well for one person may not work as well for another.

Before reaching for another protein product, it is worth asking three simple questions: Do I actually need more protein? What else is in this product? And can my body digest it comfortably? Protein is essential, but the goal should not be to consume as much as possible. It should be to consume the right amount, from good-quality sources, in a form that suits your individual needs and that your body can comfortably digest and utilise.

Tanisha Bawa is an award-winning certified nutrition coach, gut and hormone health expert, and the founder of TAN | 365 and EAT by TAN | 365

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