Protein…facts you need to know.
Clients often come in asking me about protein, eager to ensure they’re eating enough—especially because I encourage everyone to eat more fruits and vegetables. But here’s what most people don’t realize: protein in its whole form isn’t directly usable by your body. Before it can nourish you, protein needs to be broken down into its building blocks—amino acids—because our microscopic cells can’t absorb large protein molecules.
The challenge? Most people I work with don’t have adequate hydrochloric acid (HCL) in their stomachs to effectively break protein down. HCL is essential for denaturing protein, activating enzymes like pepsin, and preparing it for absorption in the small intestine. Without this crucial step, even the healthiest diet can lead to incomplete digestion and poor absorption. Instead of nourishing your muscles, tissues, and immune system, undigested protein can sit in the gut and ferment, creating gas, bloating, and inflammation. Over time, this undigested protein can leak through the gut lining, contributing to immune reactions or what we know as “leaky gut syndrome.”
On top of this, eating the wrong food combinations can interfere with digestion. For example, pairing protein-heavy meals with refined carbohydrates or sugary drinks can dilute stomach acid and slow down gastric emptying, leaving proteins to ferment or putrefy in the gut.
I recently saw a gentleman whose doctor advised him to increase his protein intake to build strength. But his bloodwork told a different story: high creatinine, elevated uric acid, and weak kidney filtration. These markers suggested that his protein wasn’t being properly digested or utilized—instead, it was crystallizing in his urine and putting strain on his kidneys. This is a classic example of how eating more protein doesn’t guarantee you’re benefiting from it.
Everyone seems to be concerned about getting enough protein—but the real question is: are you actually digesting and absorbing the protein you’re eating? Without proper digestion, excess protein can become a burden to the body rather than a benefit. The solution isn’t always to eat more, but to optimize digestion so your body can extract and use what it truly needs. Supporting stomach acid production, chewing thoroughly, and incorporating digestive aids like bitters or enzymes can make all the difference in how well your body utilizes this vital nutrient.
Simple Tips to Test Your Protein Digestion
If you’re unsure whether your protein is being digested properly, here are a few signs and strategies to explore:
- Check for bloating or heaviness after protein-rich meals. If you feel overly full or gassy, your digestion may need support.
- Examine your bowel movements. Undigested food particles or a strong, foul odor can indicate incomplete breakdown.
- Try the “HCL challenge” under professional guidance. This involves adding a small dose of betaine HCL to meals to see if digestion improves.
- Incorporate apple cider vinegar (ACV). A teaspoon of ACV in water before meals can help stimulate stomach acid.
- Chew, chew, chew. Protein digestion starts in the mouth, so chew until food becomes a paste before swallowing.
By paying attention to these simple signals and supporting your digestive system, you can make sure that all the hard work you put into eating well actually translates into nourishment for your body.
