I Followed the "Eating More Protein" Rule and Still Felt Bloated Too

Laura Weisberg
May 13
3 min read

Updated: Aug 5

A few years ago, I fell into the same cycle I see so many of my clients in today. I was working long days, trying to stay full and focused. Every podcast and influencer was shouting the same thing: “You need more protein!”

So I listened.

I packed my favorite protein bars in my bag, grabbed Greek yogurt for lunch, ate hard-boiled eggs between calls, and blended a protein smoothie afterward.

But after a few weeks? I felt puffy, sluggish, and frustrated. Nothing was moving. Instead of feeling energized, I felt obsessed. Obsessed with food, with tracking, with why it wasn’t working.

Why More Protein Isn't Always the Answer

Yes, protein is important. But if you’re bloated, tired, or still craving snacks after eating, more might not be better.

Here’s what could be happening:

Many high-protein convenience foods are loaded with sugar alcohols and fillers that can disrupt digestion. Even the “clean” ones. (Try a gut-friendly protein bar instead.)
They’re often low in fiber, which supports digestion, hormone balance, and satiety.
Eating too much protein without enough healthy fats or carbs can throw off blood sugar and leave you with mood swings or cravings.

The Case for More Fiber

Fiber is your body’s best friend and it’s often missing from high-protein diets.

It comes from real food: fruits, veggies, beans, whole grains. It supports regularity, balanced hormones, and lasting fullness.

Try adding chia seeds, ground flax seeds, or a fiber-rich cracker to your snack routine. You’ll be amazed how much better you feel.

Why Healthy Fats Make All the Difference

Healthy fats are critical for blood sugar balance and satisfaction. I’m talking:

Avocados or guacamole packs
Olive oil drizzled on veggies
Raw or dry-roasted nuts
Nut butter with fruit or toast

They don’t just “help” with cravings, they actually reduce them before they start.

What Actually Works

Real satisfaction doesn’t come from a macro-tracked smoothie or a protein-packed snack that leaves you wanting more. It comes from meals that nourish and taste good.

Here are some of my favorite go-to combos that actually keep me full (and happy):

Mini chicken stick+ sliced fruit + roasted pistachios
Hummus + carrot chips + whole grain crackers
Full-fat Greek yogurt + blueberries + cinnamon
Siete tortilla chips + mini guac packs + baby carrots

These are simple, nourishing, and don’t leave you reaching for another snack an hour later.

Signs You Might Need to Rethink the Protein Hype

You feel bloated even when you’re “eating healthy”
You crave sweets right after a high-protein meal
You’re skipping carbs out of fear
You feel full but not satisfied

That’s your body’s way of saying something’s out of balance.

This Isn’t a Rebellion. It’s a Recalibration.

You’re not doing it wrong. You’re just figuring out what works for your body. Real food works when diets don’t. Balance works when protein bars don’t.

Let your meals feel like meals again.

And if you want my favorite snack pairings, swaps, and on-the-go options that actually work, I’ve linked them throughout this post for you to explore.