Protein has its place, but more isn’t always better.
Your body can only utilize a certain amount of protein at a time, and that capacity depends on digestion, metabolic demand, and overall health.
The nitrogen portion must be processed and excreted, primarily by the liver and kidneys, while the remaining components are used for energy or stored in the body if intake consistently exceeds what the body can handle.
When elimination pathways, like your colon/gut, liver, kidneys, lymphatic system, bile flow, and other detox pathways are sluggish or overwhelmed, excess amounts of protein can add unnecessary strain to the system.
This is especially true with high-protein packaged and processed foods, which often come with additives, preservatives, and acidic, inflammatory byproducts that further tax digestion and detoxification.
And, in a body that’s already full of toxic buildup (think: pesticides, plastics, pathogens, parasites, and impaired elimination), continuously just adding more protein can simply just clog the system further and create yet another burden for your body to process.
And, you can’t fully benefit from what your body isn’t digesting, absorbing, and clearing efficiently.
Protein obsession is the new diet dogma.
I’m watching a new wave of high-protein processed foods continuously flood the market under the “healthy” label.
But, let’s be clear:
You may not need more protein.
You may need more fiber.
More enzyme-rich, plant-based whole foods.
Less toxicity.
And better absorption and utilization of what you’re already consuming.
So, before reaching for another “better-for-you” high-protein snack or bar, it’s worth pausing to ask yourself:
Is my colon clear and eliminating efficiently?
Is my liver functioning optimally and supported enough to process what I’m taking in?
Am I actually even absorbing and digesting the food I’m eating?
Because no amount of protein will heal a body that’s congested.
No amount of protein will compensate for a body that’s struggling to digest, assimilate, absorb, and clear.
Detox first.
Always.
So, How Does Protein Even Work?
Protein is one of the main building blocks of the body.
It’s made up of amino acids—nine of which are “essential” (meaning you need to get them from the “food” that you eat).
Your body breaks down the protein you eat into these amino acids to rebuild and repair tissues, hormones, enzymes, neurotransmitters, and more.
While all proteins are made up of amino acids, the amount and type of each amino acid varies based on the protein source.
Some proteins are “complete”, meaning they contain all nine “essential” amino acids.
Others are “incomplete”, missing one or more of the “essential” amino acids, but that’s not necessarily a problem.
While plant-based proteins may have lower quantity of certain essential amino acids, every single plant contains all of the essential amino acids in varying proportions that complement one another to form “complete” proteins in the body.
So, by eating a variety of plant-based foods, your body still combines these amino acids and “incomplete” proteins naturally to build complete proteins when needed.
Plant-Based and Animal Protein Sources
Here are some gentle, plant-based sources of protein that your body can actually process and use efficiently:
Lentils – 18g per cooked cup
Soybeans (edamame) – 17g per cooked cup
Chickpeas – 15g per cooked cup
Black beans/kidney beans – 15g per cooked cup
Hemp seeds – 10g per 3 tbsp
Amaranth – 9g per cooked cup
Quinoa – 8g per cooked cup
Nutritional yeast – 8g per 2 tbsp
Ella's Flats seed crackers – 8 g per 3 crackers
Wild rice – 7g per cooked cup
Pumpkin seeds – 7g per oz
Almonds – 6g per oz (~23 nuts)
Brown rice – 5g per cooked cup
Chia seeds – 5g per 2 tbsp
Cashews – 5g per oz (~18 nuts)
Flax seeds – 4g per 2 tbsp
Walnuts – 4g per oz
Spirulina – 4–6g per tbsp (in a smoothie)
These foods will continue to support your muscles and metabolism, while also giving your liver and kidneys a break and lightening your overall toxic load.
Even the strongest animals on earth, like gorillas, elephants, and buffalos, thrive on a plant-based diet. Yes, they get their protein from plants.
And no, I’m not telling you to stop eating animal protein altogether.
I personally include some organic, grass-fed, wild-caught, or pasture-raised protein (including fish, chicken, and eggs) in small quantities.
But, when you do:
Do so in moderation.
Source it well. Make sure it’s organic, grass-fed or wild-caught, toxin-free, antibiotic-free, hormone-free, and/or pasture-raised. Look for third-party certifications: USDA Organic, American Grassfed Association (AGA), Certified Humane, Animal Welfare Approved. Don’t forget to ask about feed – “Pasture-raised” means little if the animals are still fed GMO corn or soy.
Happy Eggs organic pasture-raised eggs
Seatopia organic, mercury-free, toxin-free, parasite-free fish (MEGHAN20 for $20 off)
Pasturebird organic, pasture-raised poultry
White Oak Pastures organic, regenerative, grass-fed, grass-finished meat and organic, pasture-raised poultry
Primal Pastures organic, regenerative, grass-fed, grass-finished meat and organic, pasture-raised poultry
Pair it with tons of non-starchy vegetables and leafy greens, as the live enzymes in these foods will help you to process and break down the heavier foods that you’re eating.
Chew your food thoroughly and slowly to support digestion.
Minimize (or completely eliminate) any and all high-protein packaged foods, even if they claim to be “healthy” and “better-for-you”.
When it comes to protein consumption, context is incredibly important.
Again, ask yourself:
Again, is my body actually digesting and absorbing the protein I’m consuming?
Is the quality of protein I’m eating high (or is it coming from bars, powders, packaged foods, and factory-farmed sources)?
Is protein being prioritized to the detriment of other healing foods like fruit, leafy greens, vegetables, and fiber-rich, enzyme-rich, nutrient-rich, plant-based whole foods that support proper detoxification and overall health?
More Protein ≠ Better Health
Most people think if they just eat more protein—more meat, more shakes, more bars—they’ll automatically build muscle, feel better, lose weight, or 'tone up’.
But, again, if your system is carrying a high toxic load and your detox and elimination pathways are sluggish and overburdened, your body may not be able to properly break down, digest, absorb, assimilate, or use the protein that you’re eating in the way that you’re hoping.
Let me break this down:
Again, when you eat protein, your body has to break it down into amino acids—that’s what your cells actually use to repair tissue, build hormones, fuel neurotransmitters, maintain structure, and so on.
But, if your digestion is congested and compromised — think low stomach acid, sluggish bowels, impaired bile flow, an overworked liver, or backed-up lymphatic drainage — that breakdown and absorption process becomes less efficient.
So, this is what happens instead:
The protein then isn’t utilized efficiently.
Instead of fueling repair, it can linger in the gut, ferment, and putrefy.
And, that creates even MORE toxicity and metabolic waste, including ammonia, uric acid, and other metabolic byproducts for your body to process and clear.
It’s like trying to build a house with bricks that never make it to the construction site.
Your body becomes more inflamed, more overloaded, and now has even more internal cleanup to deal with.
So, paradoxically, eating more protein, especially in a system where elimination and detox pathways aren’t functioning well, can sometimes leave you feeling worse, not better.
Heavier.
Inflamed.
Bloated.
Tired.
Foggy.
Not necessarily because you’re not eating enough protein, but because your body may not be digesting and absorbing what you already are.
So, rather than just automatically adding more protein, it can be more impactful to focus on clearing, supporting digestion, and improving absorption first.
For many people, that’s where real progress begins.
How do you currently feel about protein? Have you noticed any difference when you cut back or switched to cleaner, high-quality sources? Let me know in the comments. I read every response.
And, if you have any other questions or comments, don’t hesitate to ask me any time in my weekly Q&A in my paid subscriber channel. If you’re not a paid subscriber, sign up below.
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Great article.
I just wanted to say, for the record, you almost always need more fiber.
Especially soluble fiber.
Protein though?
Most excellent article, Meghan.