How to reduce bloating from protein shakes.
What is bloating?
Bloating occurs when the gastrointestinal (GI) tract is filled with gas. People often describe bloating as feeling full, and it can be accompanied by stomach pain, a visibly distended (swollen) abdomen, excessive gas (flatulence), and frequent burping or belching. The most common cause of bloating is a food intolerance or digestive condition that causes gas to build up in the gut.
How long does bloating last?
One of the most common side effects of protein supplements is bloating. It occurs shortly after drinking a protein shake, and can last anywhere from a few minutes to several days. The duration of your bloating will depend on several factors, including the type of food you consumed, your lifestyle, and the makeup of your gut microbiome.
Bbloating caused by foods high in sugar lasts for only a few hours, whereas bloating caused by foods high in fiber can last for days. Moreover, people who regularly exercise and drink lots of water tend to overcome bloating faster than people who do not. Finally, certain gut conditions, such as irritable bowel syndrome (IBS) and lactose intolerance, can prolong bloating.
Once you drink your protein shake, the duration and severity of your bloating is largely out of your control. This is why it is so important to avoid protein supplements that cause bloating in the first place (more about this later). That said, there are a few tricks that you can try to get rid of bloating from protein shakes.