Find yourself buried under a mountain of protein-packed products lately? From protein ice cream to protein popcorn, protein is everywhere. While protein is an essential nutrient, it is possible to overdo it—but how much do we really need? The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight, but that merely prevents a protein deficiency, says Erin Davis, M.S., RDN, CDCES. However, many nutrition experts recommend higher intakes to better support overall healthy, active lifestyles, pregnancy, recovery from injuries or weight loss goals. On the flip side, there’s no clear upper limit for protein, which makes things confusing. Dawn Jackson Blatner, RDN, CSSD, recommends protein should make up 10 to 35% of your total calories, to leave enough room for healthy carbs and fat too.

So before you grab that next protein-packed snack, here are 5 reasons why too much protein could be bad for your health. 

1. It Can Crowd Out Other Nutrient-Dense Foods 

If you’ve ever been on a very high protein diet, you’re likely neglecting other nutrient-dense superstars that also deserve a spot on your plate. 

“Very high-protein diets may push out other important foods—like fruits, veggies and whole grains—reducing intake of fiber, antioxidants and essential vitamins and minerals,” says Blatner. Over time, this could lead to nutrient deficiencies, a compromised immune system and digestive issues. Instead, Blatner recommends keeping it balanced, she says include protein at every meal but also make room on your plate for colorful produce and plant-based foods too.

2. It Could Lead to Gut Health Imbalances

Protein-rich foods, especially animal-based options like fish, chicken or eggs are excellent sources of protein, but lack fiber—which could harm gut health. Blatner explains: “High-protein diets focused on animal protein may lead to fewer beneficial bacteria and more harmful bacteria.” Fiber is a key nutrient for supporting a regular and healthy digestive tract, helping against constipation and promoting a flourishing gut microbiome. 

Think of your gut like a lawn—it looks its best when it’s lush, diverse and well-manicured. Just like a lawn needs a mix of plants to flourish, your gut thrives on a diverse variety of plant-foods too. Research shows one way to keep your microbiome thriving is by eating a wide array of plant-foods each week.

Blatner adds, if you include plenty of fiber-rich plant-based sources of protein such as beans and lentils into your week, you’re unlikely to experience gut-health related imbalances. 

3. It May Increased Strain and Risk to Kidneys

Although we can’t see our bean-shaped organs tucked near our lower backs, our kidneys are responsible for filtering blood and removing waste from the body.  However, studies show that consuming large amounts of protein, especially over long periods of time, can put strain on the kidneys, forcing them to work overtime and potentially increasing the risk for damage.

Kayla Farrell, RD, adds that high intakes of animal-based protein can also raise the risk of developing kidney stones. She explains, “Animal protein increases the amount of acid found in urine, which can then increase the risk for kidney stones, which form from salt, waste products of protein and potassium.”

So, support your kidney’s health by not overdoing it in the protein department and find out how much you truly need by working 1-on-1 with a registered dietitian.  

4. It Could Lead to Higher Risk for Heart Disease

When it comes to protein intake, the type and amount both matter. “Diets high in red and processed meats contain higher levels of saturated fats and sodium than other protein sources, which contribute to increased risk of heart disease,” says Farrell. Sausage, hotdogs, bacon and deli meats, are all processed meats, while beef, pork, lamb and goat, are considered red meats.

Instead choose lean, protein options like chicken breast, fish or plant-based options like beans, lentils or soy like tofu. 

5. It Could Increase Your Risk for Cancer

Another risk of eating too much red or processed meats is it can raise your cancer risk. “According to the American Institute for Cancer Research (AICR), eating more than 12 to 18 ounces of red meat per week (or 4 to 6 ounces a day) may increase the risk for developing colorectal cancer,” says Farrell. “Studies have shown that there is evidence that processed meats specifically can increase the risk of colorectal cancer, amongst other types of cancers,” she adds.

Therefore, it’s best to enjoy red meat occasionally, and keep processed meats like bacon or sausage to a minimum, rather than making them a regular part of your weekly meals. 

The Bottom Line 

While protein is an essential macronutrient, more doesn’t always mean better. Consuming too much protein can negatively affect your health, raising your risk for developing heart disease or cancer, put strain on your kidneys, lead to gut health imbalances and even crowd out other nutrients from making their way on your plate. As with all nutrients, a balance is key. A well-rounded diverse diet that includes a variety of protein sources in healthy amounts, and plenty of fruits, vegetables and whole grains is the best way to support your overall health.