Protein! The Facts you need to know

Clients often ask 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. Before it can nourish you, protein needs to be smashed into its tiny building blocks—amino acids—because our microscopic cells can’t soak up large protein molecules.

The challenge? Most people I work with lack sufficient hydrochloric acid (HCl) in their stomachs to effectively break down protein. HCL is crucial for unfolding proteins, activating enzymes like pepsin, and preparing proteins for absorption in the small intestine. Without this crucial step, even the healthiest diet can result in incomplete digestion and poor nutrient absorption. Instead of nourishing your muscles, tissues, and immune system, undigested protein can just sit there in the gut and ferment, creating gas, bloating, and inflammation. Over time, this undigested protein can seep through the gut lining, contributing to immune reactions, also known as “leaky gut syndrome.”

Additionally, consuming the wrong food combinations can disrupt 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. However, his bloodwork revealed a different story: high creatinine levels, elevated uric acid, and impaired kidney filtration. These markers suggested that his protein wasn’t being properly digested or utilized—instead, it was crystallizing in his urine and putting a real 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 digesting and absorbing the protein you’re eating? Without proper digestion, excess protein can become a load on the body rather than a benefit. The solution isn’t always to eat more, but to optimize digestion so your body can absorb and utilize what it truly needs. Helping out your stomach acid, 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 Ways to Test Your Protein Digestion

If you’re wondering 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.
• Take a look at your bowel movements. Undigested food particles or a strong, foul odour can signal 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.
• Reach for 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 the 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 real nourishment for your body.

Speak soon,

Frances