Why You Shouldn’t Eat Protein-Fortified Foods

Why do we need protein?

Protein is made up of amino acids, the building blocks your body uses to grow, repair and maintain tissues, hormones, enzymes and immune function. Every single cell in your body contains protein. It’s essential for:

• Muscle and tissue repair
• Immune system support
• Hormone and neurotransmitter production
• Blood sugar balance
• Satiety and energy regulation

There are 20 amino acids. Nine are essential, meaning your body can’t make them, so you must get them from food. The remaining 11 are ‘non-essential’, as your body can produce them if it has the right nutrients.

The protein trend: more isn’t better

There’s a growing obsession with packing more protein into every meal. Many people are now consuming excessive amounts, especially from isolated or processed sources that can place a burden on the digestive system and liver. What matters most isn’t the total grams consumed, but how well your body digests, absorbs and utilises the protein.

The booming market of protein-enriched yoghurts, snack bars, cereals and protein powders is driven by the belief that more protein equals better health or faster results. But these ultra-processed products are unnecessary and potentially harmful, as they’re loaded with artificial flavours, sweeteners, additives, inflammatory oils and poor-quality protein isolates.

One example is the surge in protein-enriched yoghurts. While plain yoghurt naturally contains around 5g of protein per 150g serving, high-protein versions now pack in 15-20g per pot by adding concentrated milk proteins like whey or casein. Protein shakes and snack bars often deliver 20-30g of isolated protein in one go.

While these numbers sound impressive, a surge of refined protein, especially when separated from whole food sources, can stress your digestion, liver and kidneys, disrupt the gut microbiome and fuel low-grade inflammation.

What to eat instead – protein from real food

Rather than relying on packaged protein products, focus on real food sources that are gentle on digestion and rich in other essential nutrients. You don’t need to eat large amounts, just consistent, good-quality sources that work for your body. 

Great plant-based protein options:

• Lentils, chickpeas and black beans – full of fibre and versatile in dishes
• Quinoa – a complete plant protein
• Chia, pumpkin and sunflower seeds – nutrient-dense and easy to add to meals
• Nuts and nut butters – rich in protein, minerals and healthy fats
• Dark leafy greens like kale – help stimulate bile flow, which supports the breakdown and absorption of proteins 

If you do eat animal proteins, choose organic or grass-fed options and aim for moderation.

Animal protein is hard to digest and can create an acidic, inflammatory environment in the body. Unless organic, meat and poultry may contain pesticide residues, antibiotics and hormone-disrupting chemicals. Grain-fed meat is higher in inflammatory fats, while grass-fed offers a healthier fat profile and more nutrients.

Eggs and poultry can also be pro-inflammatory – opt for organic, pasture-raised options.

Limit fish like tuna or swordfish due to mercury and toxin exposure. Choose wild-caught, not farmed and avoid canned fish. Farmed fish is treated with antibiotics and chemicals, and can contribute to environmental pollution, while tinned fish contains BPA from can linings and are often packed in inflammatory oils.

Protein digestion and absorption matters

Your body’s ability to digest and absorb protein is essential. Even the highest-quality protein won’t benefit you if your digestive system isn’t functioning well. Protein digestion begins in the stomach, where strong hydrochloric acid (stomach acid) is needed to break down protein molecules.

When stomach acid is low (a common issue due to stress, ageing or frequent use of antacids), protein isn’t properly broken down, which can lead to bloating, discomfort and poor nutrient absorption. Sluggish bile flow and low digestive enzyme production can further impair protein digestion, putting extra strain on the liver and contributing to symptoms such as brain fog, fatigue and skin issues.

To support better protein digestion:

• Chew your food thoroughly to kickstart the digestive process.
• Eat in a calm, relaxed state to activate your body’s ‘rest and digest’ mode.
• Use bitter herbs like dandelion root, gentian or artichoke before meals to stimulate digestive juices.
• Sip digestive teas (such as peppermint or ginger) or take herbal bitters to naturally boost stomach acid and bile flow.

When digestion is working optimally, your body can properly absorb amino acids needed for tissue repair, hormone balance, detoxification and immune support.