Does protein powder make you gassy?
Does protein powder make you gassy? In this article, you will learn why protein powder can make you gassy, and how to supplement your dietary protein intake without upsetting your stomach.
Protein powder and gas
Does protein powder make you gassy?
If your protein powder makes you gassy, you are not alone. Many people report that their protein powder makes them gassy.
Being “gassy” refers to having gastrointestinal (GI) symptoms such as bloating, belching, and flatulence (passing gas). Although gas in the digestive tract is a normal byproduct of the digestive process, symptoms like these can be unpleasant and even painful.
Why does protein powder make you gassy?
There are several reasons why protein powder might make you bloat, burp, and fart, but in all cases, it is related to the build-up of gas in your digestive tract.
Your digestive tract is a pathway from your mouth to your colon. It is full of bacteria, which break down the food you cannot digest. This process is similar to the process of fermentation that turns grapes into champagne, in that it produces gas as a byproduct.
The average person passes gas several times a day. Frequent burping, farting, and painful bloating, however, are not normal. If your protein powder makes you gassy, it means one of two things: either your protein powder is hard to digest, or you have a digestive condition preventing you from breaking it down completely or efficiently.
About 1 in 5 Americans are living with digestive disease that makes it harder for them to digest the food they eat. As you are about to learn, not being able to fully digest the food you eat, or not being able to digest it in a timely manner, can cause bloating, flatulence, stomach pain, and other side effects.
If you think that you might have pre-existing gut issues, you should consult a healthcare provider immediately for preliminary testing. Until you can identify and treat the underlying causes of your symptoms, there is little value in worrying about what is in your protein powder.
Gut issues aside, there are plenty of other reasons why protein powder can make you gassy, and they can almost always be found on the ingredient list. Keep reading to learn more.
How to prevent protein powder gas
Many protein powders are made with ingredients that can make you gassy. Among these ingredients are food additives, dairy-based proteins, and protein concentrates and isolates.
Avoid food additives
Emulsifiers, thickeners, sugar substitutes, and other additives look nothing like real food, which makes them hard to break down. As you just learned, foods that are hard to break down feed your gut bacteria, which release gas as they eat. Too much intestinal gas can cause bloating, flatulence, stomach pain, and even constipation.
Regularly eating certain food additives can also alter the composition of your gut microbiome – the collection of microorganisms living in your gut. This can lead to gut dysbiosis, which is linked to a number of chronic digestive issues known make you gassy. Here is a list of the most common food additives in protein powder:
acacia fiber, acacia gum, acesulfame potassium, artificial flavors, ascorbic acid, aspartame, calcium carbonate, carrageenan, cellulose gum, dextrin, dicalcium phosphate, dipotassium phosphate, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, maltodextrin, mono- and diglycerides, ‘natural’ flavors, rice bran extract, rice dextrin, rice hulls, rosemary extract, silica, silicon dioxide, sodium alginate, sodium bicarbonate, soluble corn fiber, soy lecithin, sucralose, sunflower lecithin, tocopherols, tricalcium phosphate, xanthan gum, xylitol, zinc oxide
Avoid dairy-based proteins
Dairy-based proteins like whey and casein, although not an issue for everyone, can also make you gassy. This is in part because they contain lactose, a sugar most adults cannot fully digest.
Avoid protein concentrates and isolates
Most protein powders are made from protein concentrates and isolates, which have been mechanically and or chemically stripped of everything but the protein, including the enzymes, fiber, and other natural digestive aids that help you break them down. As a result, they can cause make you gassy and possibly even disrupt your gut microbiome.
Finding a protein powder free from food additives, dairy-based proteins, and protein concentrates and isolates is hard. In fact, 99% of protein supplements contain one or more of these problematic ingredients. This is why we created drink wholesome. Keep reading to learn more about why our protein powder will not make you gassy.
drink wholesome will not make you gassy
Our protein powder will not make you gassy because we use a short list of simple ingredients free from food additives, dairy-based proteins, and protein concentrates and isolates.
Our ingredients
egg whites
coconut
vanilla
monk fruit
NOT our ingredients
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acacia gum
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acesulfame potassium
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artificial flavors
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carrageenan
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erythritol
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guar gum
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inulin
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maltodextrin
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'natural' flavors
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silica
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soy lecithin
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sucralose
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xanthan gum
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xylitol
Note that instead of using protein concentrates or isolates, we use whole food protein sources like collagen, egg whites, and almonds, which are easier to digest and absorb. Whole food protein sources also have unique digestive benefits: collagen can reduce bloating and improve digestive symptoms, egg whites can help restore your mucosal intestinal barrier, and almonds can improve the composition of your gut microbiome.
It follows that our customers experience fewer digestive issues with our protein powder than with any other type of protein supplement. Order samples to see for yourself.
Reviews
Mimi
22 hours ago
Verified Purchase I've spent the past decade searching for the perfect protein powder, and I've finally found it!!!! Not only does it make me feel incredible, but it's also transformed my fitness recovery in ways I never thought possible. Thank you drinkwholesome for changing the game and helping me feel my best! <3
Sammi
22 hours ago
Verified Purchase As someone who is struggling with perimenopause and a leaky gut due to gallbladder removal over 20 years ago, I’ve found that my body has had adverse reactions to various protein powders over the years. Whether the claim is that it tastes great (which they rarely do, often with a grit and odd aftertaste), or they claim to be “clean” when it is loaded with sugar and ingredients with tough-to-pronounce names that oftentimes cause gas and bloat, it’s been a challenge finding the right protein supplement. I’ve sampled three of your egg white powders, with whole milk, and my stomach actually felt great. I remained full during the day when I normally would have snacked, and I feel good knowing that the 5 simple ingredients are those that truly nourish my body. I’m on a mission to make the remaining 4 months of my 48th year great and enter chapter 4.9 my healthiest yet and I’m confident I may have found my pot of gold.
Paula
1 month ago
Verified Purchase Drink Wholesome is a protein drink I actually look forward to drinking every day. My nurse practitioner recommended it as a great way to get more protein into my diet. Purchased the new chocolate protein powder and I absolutely love it. It's reassuring to know I'm drinking simple ingredients that I can pronounce and keeps my gut happy at the same time.
Frequently asked questions
Collagen vs egg white vs almond protein powder?
You may have noticed that we make three types of protein powder: collagen protein powder, egg white protein powder, and vegan almond protein powder. As long as you are eating a balanced diet, any type of protein powder can help you boost your protein intake. Just pick the type that best suits your dietary needs and personal preferences.
Protein powder vs meal replacement powder?
You may have noticed that we make protein powders and meal replacement powders. The difference between protein powders and meal replacement powders is the nutrition content. Protein powders are high in protein and low in everything else, whereas meal replacement powders contain fats, carbs, and protein because they are intended to replace the nutritional value of a healthy meal.
Learn more
My name is Jack and I created drink wholesome because I was sick of protein powders that upset my stomach. Read my story, check out my short list of simple ingredients, and browse reviews from other customers to learn more.
My protein powders are made specifically for people with sensitive stomachs and gut issues. If you suffer from candidiasis, Crohn’s, diverticulitis, gastritis, gastroparesis, GERD (acid reflux), lactose intolerance, leaky gut, IBS, IBD, SIBO, ulcerative colitis, or any other digestive issues, or if you regularly experience bloating, constipation, diarrhea, gas, or stomach pain, order samples to see if drink wholesome is right for you.
My clean protein powders are also perfect for someone who needs a dietary supplement without extra processing and added junk. This includes toddlers, kids, teens, and seniors, menopausal and perimenopausal women, and pregnant and breastfeeding mothers.
Using drink wholesome is an easy and safe way to meet your nutritional needs, whether that be increasing your protein intake, or simply adding extra calories and nutrients to your diet. Depending on how you use them, my protein powders can also help with weight management.
My collagen protein powders, egg white protein powders, vegan almond protein powders are dairy-free. They are also free from artificial sweeteners like sucralose – I use a natural sweetener called monk fruit, not stevia. In fact, I do not use any food additives in my recipes whatsoever. This includes gums, lecithin, and natural flavors.
You will be pleased to know I have options for almost every diet: alkaline, carnivore, keto, low cholesterol, low fodmap, low histamine, low sodium, low sugar, paleo, Whole30, and more. I also work with people with acne prone skin, bariatric patients, cancer and chemo patients, prediabetics and diabetics, gout sufferers, and women with PCOS, among others. Chances are high I make a protein powder that can meet your unique dietary needs. – Jack, founder
Protein Rice Krispies Treats
PREP TIME
15 min
COOK TIME
0 min
SERVES
2+
Ingredients
- 4 cups Rice Krispies cereal
- 1 10oz bag marshmallows
- 1 cup drink wholesome protein powder
- 3 tablespoons butter
Instructions
In a large pot, melt the butter over low heat. Add the marshmallows, and stir until the mixture is smooth. Remove the pot from the heat, and incorporate the protein powder. Add the Rice Krispies, stirring until combined. Transfer the mixture to a 9×13 inch greased pan. Let your Protein Rice Krispie Treats sit for 30 minutes before eating.
Disclaimer
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Drink Wholesome is not intended to diagnose, treat, cure or prevent any disease.
