WatanSocial media users have recently circulated posts claiming that excessive protein intake causes cloudy urine, allegedly signaling kidney strain. However, nephrology and urology experts assert that these concerns are largely unfounded.
According to Dr. Jingyin Yan, a fellow of the American Society of Nephrology, the belief that a high-protein diet directly leads to protein in the urine is incorrect. In an interview with Verywell Health, she explained:
“Cloudy urine does not mean proteinuria. These are two different concepts.”
True protein in urine typically presents as foamy or bubbly urine, not cloudiness. Cloudy urine is more commonly associated with diabetes, urinary tract infections, or kidney disease.
Dr. Yan added:“The kidneys normally act as filters, but when damaged—by conditions like diabetes or high blood pressure—they may allow protein to leak through. Persistent protein in urine is usually a symptom of kidney disease, not its cause.”
Temporary protein in the urine may occur due to vigorous exercise, dehydration, infections, fever, or pregnancy. Long-term proteinuria, however, usually signals underlying chronic kidney disease (CKD).
What Does Cloudy Urine Actually Mean?
Mary Garthwaite, fellow of the Royal College of Surgeons, noted:“Occasional cloudy urine is usually not a concern and often resolves with increased hydration or minor dietary changes.”
However, if the cloudiness persists for several days or comes with symptoms like pain, foul odor, frequent urination, foamy texture, or swelling in the legs and ankles, you should see a doctor immediately. A simple urine test can often identify the cause.
Does Eating Too Much Protein Harm Your Kidneys?
For most healthy adults, eating a high-protein diet is safe and does not harm kidney function. But individuals with pre-existing kidney problems should limit protein intake to prevent further damage.
Recent research also highlights that the type of protein may be more important than the amount. A 2024 study found that plant-based and seafood-based proteins were associated with a lower risk of chronic kidney disease, compared to red meat-heavy diets.
Still, more research is needed to define the optimal quantity and source of protein for long-term kidney health.
What Counts as Excessive Protein?
Registered dietitian Yasi Ansari says:“More than 2 grams of protein per kilogram of body weight per day is considered excessive.”
While this exceeds the current recommendation of 0.8 grams per kg for healthy adults, many active individuals and older adults may benefit from slightly higher intake to maintain muscle and strength as they age.
Ansari advises:“Stay hydrated—drink at least 2 liters of fluids per day—and eat the amount of protein that fits your body’s specific needs. High fiber and water intake can help prevent complications like constipation, kidney stones, and digestive issues.”
Conclusion:
High-protein diets are generally safe for healthy people, but those with kidney issues should consult a medical professional. Cloudy urine alone is not a reliable indicator of kidney stress and often has other, more benign causes.
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