Why Women Need More Protein
Protein is essential for hormone production, muscle maintenance, metabolism, and blood-sugar balance — yet most women under-consume it.
During perimenopause and menopause, increased protein helps maintain muscle mass, supports thyroid function, and steadies energy and mood.
But when women finally do start eating more protein, they often notice something unexpected: constipation.
Why More Protein Can Cause Constipation
Protein itself isn’t the problem — it’s what’s missing alongside it: fiber and hydration.
Protein is slow-digesting and dense. Without enough plant-based fiber and fluids to move things along, digestion slows down.
Other culprits include:
- Too many processed protein powders or bars
- Not enough vegetables and fruit
- Dehydration
- Low magnesium and potassium intake
Fiber-Filled Solutions for Smoother Digestion
1. Add Seeds to Every Meal
Flax, chia, and hemp seeds add both soluble and insoluble fiber — helping form soft, easy-to-pass stools.
🥄 Stir a spoon of Neeshi Dark Cacao Spread into oatmeal or yogurt for protein and natural fiber.
2. Pair Protein with Plants
Eat vegetables or fruit with every meal to keep digestion regular.
- Smoothie with spinach + berries + Neeshi Protein
- Salmon with roasted veggies
- Lentil salad with avocado and greens
3. Drink More Water
Fiber needs water to work. Aim for 70–80 oz daily — especially when you increase protein or fiber intake.
4. Include Plant-Based Proteins
Beans, lentils, and Neeshi’s plant-based protein blends deliver fiber and protein together — the perfect hormonal combo.
5. Add Magnesium-Rich Foods
Cacao, leafy greens, and seeds help relax the digestive muscles for easier bowel movements.
Quick Fixes for When You’re Feeling Backed Up
When you’ve already upped your protein and digestion slows down, these simple add-ins can help within a day or two:
- 🥝 Eat 1–2 kiwis daily
Studies show kiwi improves stool frequency and consistency — it’s rich in both soluble fiber and natural enzymes that support gut motility. - 🥣 Make overnight chia pudding
Mix 2 tbsp chia seeds with 1/2 cup milk (any kind), let it thicken overnight, and top with fruit. Chia absorbs water, adding gentle bulk to your stool. - 🌾 Add 1 tsp psyllium husk to water or smoothies
Psyllium is a soluble fiber powerhouse that sweeps through your digestive tract, helping restore rhythm quickly. Start with a small amount and increase gradually with plenty of water. - 💧 Warm water with lemon in the morning
A simple ritual that wakes up your digestive system and hydrates before coffee.
💡 Pro tip: combining magnesium-rich cacao (like in Neeshi) + chia or kiwi = fiber, hydration, and natural hormone support in one easy daily ritual.
The Gut–Hormone Connection
When digestion slows, so does hormone metabolism. Constipation can cause estrogen to be reabsorbed into your bloodstream — worsening PMS, bloating, and fatigue.
Supporting digestion is one of the most powerful ways to support your hormones.
The Takeaway
Women need more protein — but that protein should always come with fiber, hydration, and micronutrients. Balance your meals, add seeds or fruit daily, and your gut (and hormones) will thank you.
🌿 That’s why every Neeshi blend combines protein, fiber, and magnesium-rich ingredients — so you never have to choose between hormone support and digestion.
✨ Ready to fuel your hormones — and your gut — the natural way?
Neeshi blends combine protein, fiber, and functional ingredients like cacao, flax, and maca for smooth digestion and steady energy.
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