Does protein powder make you gassy? 

Does protein powder make you gassy? Learn more about why protein powder can cause gas. 

If your protein powder makes you gassy, switch to drink wholesome. It is made with a short list of simple ingredients for people with gut issues and sensitive stomachs. Order samples to see for yourself. 


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Why protein powder makes you gassy. 

Written by Jack Schrupp & endorsed by Baylee Reller, RDN

Can protein powder make you gassy?

If you experience protein powder gas, you are not alone. The average protein powder makes me gassy too. Moreover, if you are sick of side effects like this, you have come to the right place. In this article, I will explain why protein supplements cause gas, and cover the top ingredients to avoid. 


Why does protein powder make me gassy?

There are many reasons why protein powder makes you burp, fart and bloat, but in all cases, gas is produced by bacteria in the gut. The gut, also known as the gastrointestinal tract or digestive system, is a pathway from your mouth to your colon. It is full of bacteria (probiotics) that help you digest food.

Essentially, these bacteria eat the food that you cannot digest, and produce gas in a process known as fermentation. Fermentation in the gut is similar to the process of turning grapes into champagne. In both cases, bacteria break down carbohydrates and release gas. In the case of the gut, however, methane gas, not delicious bubbles, are the byproduct. 

The average person passes gas several times a day, so burping or farting from time to time is perfectly normal. Excessive gas or painful bloating, however, may be a sign that your protein supplement is hard to digest. If you feel bloated or gassy every time you drink a protein shake, it is time to read the ingredient list.

Most protein supplements contain one or more ingredients that are hard to digest, and therefore feed your hungry gut bacteria longer than they should. Again, the more hard to digest food your gut bacteria have to eat, the more gas they will produce. This rule applies to everyone, but is especially relevant to people with gut issues (IBS, SIBO, etc.) and sensitive stomachs. 


How to prevent gas from protein powder.

Basically, if you are looking for a protein powder that doesn’t make you gassy, look for a short list of simple ingredients. The fewer ingredients, and the more the ingredients look like real food, the easier your protein powder will be to digest. As you just learned, easy to digest foods spend less time feeding the hungry bacteria in your gut, and produce less gas.

Believe it or not, gas has little to nothing to do with protein. Unless you have a specific allergy or food sensitivity, the type or amount of protein in your protein powder should not affect your digestion. The ingredients to avoid are actually additives like emulsifiers, stabilizers, thickeners, artificial sweeteners, and flavors, as they look nothing like real food.

Here is a list of the most common food additives in protein powder:

acacia gum, acesulfame potassium, artificial flavors, aspartame, carrageenan, cellulose gum, dextrin, dextrose, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, “natural” flavors, maltodextrin, rice syrup solids, soy lecithin, silica, sucralose, sunflower lecithin, xanthan gum, xylitol

Dairy-based proteins like whey and casein should also be avoided, especially if you are lactose intolerant. Lactose intolerance, which affects over one third of adults, is the inability to fully digest lactose, the sugar in dairy. Since whey and casein protein are byproducts of cheese and yogurt production, they contain lactose, which can end up feeding your gut bacteria. Gut bacteria release gas as they eat, causing a number of gastrointestinal (GI) side effects including bloating, constipation, diarrhea, flatulence, and stomach pain. 

Why drink wholesome

drink wholesome is additive and dairy-free.

One of the reasons why our protein powder will not make you gassy is that we do not use food additives or dairy-based proteins. 

the alternative:

Protein Matrix Comprised of (Whey Protein Concentrate,  Whey Protein Isolate, Calcium Caseinate, Micellar Casein, Milk Protein Isolate, Egg Albumen, Glutamine Peptides), Polydextrose, Sunflower Creamer (Sunflower Oil, Corn Syrup Solids,  Sodium Caseinate, Mono- and Diglycerides, Dipotassium Phosphate, Tricalcium Phosphate, Soy Lecithin, Tocopherols), Natural and Artificial Flavor, MCT Powder (Medium Chain Triglycerides, Nonfat Dry Milk, Disodium Phosphate, Silicon Dioxide), Lecithin, Cellulose Gum, Salt, Yellow 5, Sucralose, Acesulfame Potassium, Papain, Bromelain

drink wholesome is made with real foods.

Another reason why our protein powder will not make you gassy is that we do not use protein concentrates or isolates. On the contrary, most protein powders are made with either one or both of these protein sources, which are basically foods stripped of everything but the protein.

The production of protein concentrates and isolates involves rigorous mechanical and chemical modifications. In certain cases, chemical solvents such as hexane are used to extract the protein from its natural source. Consequently, what you scoop into your protein shake looks little to nothing like real food.

Your digestive system is designed to handle minimally-processed or unprocessed real foods, not protein concentrates or isolates. This is why emerging studies indicate that refined ingredients like these can disrupt the balance of the gut microbiome – the collection of microorganisms living in your gut. If you have a sensitive stomach or pre-existing gut issues, a dysbiotic gut microbiome is the last thing you want.

vegan chocolate protein powder lifestyle image 1
chocolate protein powder 14 servings serving suggestion

Instead of using protein concentrates or isolates, we make easy to digest protein powders with egg whites and almonds. The egg whites undergo a simple process of pasteurization and drying, while the almonds are just roasted, pressed to reduce oil content, and finely ground. These minimally processed ingredients make a protein powder that is easily digested and supports gut health.

Real foods, in contrast to protein isolates and concentrates, contain enzymes and digestive aids that assist your body in digesting them more efficiently. Furthermore, egg whites, apart from being low in fiber and low FODMAP, also help maintain a healthy pH balance in the gut and support the growth of good gut bacteria. This is why our happy customers mention that they experience fewer digestive issues when using egg white protein powder instead of other protein supplements.

For those who embrace a vegan lifestyle or cannot include eggs in their diet, our vegan almond protein powder is an excellent alternative. Almonds boast prebiotic properties that support the diversity and composition of your gut microbiome. What is more, they also contribute to maintaining regular and healthy bowel movements. To sum it up, we prioritize your gut health by making protein powders with minimal processing.


easy to digest

“Finally a protein powder that does not make me gassy. I have been using this every day for months and absolutely love it!” – Wen

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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.


Understanding the Gassy Side of Protein Shakes: Causes and Solutions

Protein shakes have become a staple in the diets of fitness enthusiasts, athletes, and health-conscious individuals seeking to meet their protein needs conveniently. They are often lauded for their muscle-building and recovery benefits, but for some, protein shakes come with an unwelcome side effect: excessive gas. In this extensive blog post, we’ll explore the reasons why protein shakes can lead to gassiness and delve into why alternatives like egg white protein powder and almond protein powder are less likely to cause this issue.

The Gas Dilemma: Why Protein Shakes Can Make You Gassy

Experiencing gas or flatulence after consuming a protein shake can be quite discomforting. Several factors contribute to this gassy aftermath:

  1. Lactose Content: Many protein shakes, particularly those derived from dairy sources like whey and casein, contain lactose—a sugar found in milk. Lactose intolerance, a common condition, results in an inability to digest lactose properly, leading to gas, bloating, and diarrhea.
  2. Artificial Additives: Some protein shakes are laden with artificial sweeteners, flavors, and additives. These synthetic ingredients can irritate the digestive system, potentially causing increased gas production and discomfort, especially in individuals with sensitivities.
  3. High Protein Intake: Some protein shakes are formulated to contain a significant amount of protein in one serving. Consuming a large quantity of protein in a short period can overwhelm the digestive system and lead to gas.
  4. Fiber Content: Certain protein shakes may be enriched with dietary fiber, such as inulin or chicory root fiber. While fiber is essential for digestion and overall health, excessive fiber intake, especially for those not accustomed to it, can lead to gas and bloating.

Now that we’ve identified the potential causes of gassiness related to protein shakes, let’s explore why egg white protein powder and almond protein powder are often gentler on the digestive system, reducing the likelihood of excessive gas.

Egg White Protein Powder: A Digestion-Friendly Choice

Egg white protein powder, derived from the whites of eggs, is renowned for its easy digestibility. Here’s why it’s less likely to make you gassy:

  • Lactose-Free: Egg white protein powder is naturally free of lactose, making it suitable for individuals with lactose intolerance, who often experience gassiness with dairy-based protein shakes.
  • High Digestibility: The proteins in egg whites are highly digestible, which means your body can efficiently break them down without causing excessive gas production.
  • Minimal Additives: High-quality egg white protein powders usually contain fewer additives and artificial ingredients, reducing the likelihood of digestive distress and gassiness.
  • Low Fiber Content: Egg white protein powder generally contains minimal fiber, making it easier on the digestive system compared to protein shakes with high fiber content.

Almond Protein Powder: A Gentle Alternative

Almond protein powder, made from ground almonds, offers its own advantages when it comes to avoiding gassiness:

  • Plant-Based and Lactose-Free: Almond protein powder is plant-based and naturally free of lactose, making it an excellent choice for those with lactose intolerance.
  • Gentle on Digestion: Almond protein powder is typically well-tolerated by the digestive system, with fewer reports of gassiness compared to some dairy-based alternatives.
  • Fiber Benefits: Almonds are naturally rich in dietary fiber, which supports digestive health and regularity. While almond protein powder retains some of this fiber content, it’s generally not as concentrated as whole almonds, reducing the risk of excessive gas.
  • Nutrient-Dense: Almonds provide essential nutrients like magnesium, which can help support digestive health and reduce gassiness.

Additional Tips to Reduce Gassiness from Protein Shakes

To further minimize the likelihood of gassiness when consuming protein shakes, consider these practical tips:

  1. Gradual Increase: If you’re new to protein supplementation or trying a new brand or type of protein, start with smaller servings to allow your body to adjust.
  2. Hydration: Proper hydration can aid digestion and reduce the risk of gassiness. Make sure to drink enough water throughout the day.
  3. High-Quality Products: Opt for reputable brands that offer high-quality protein powders with minimal additives and fillers.
  4. Proper Mixing: Ensure that you mix your protein powder thoroughly with water, milk, or your preferred liquid to prevent clumps that can sometimes lead to gassiness.
  5. Listen to Your Body: If you consistently experience gassiness with a particular protein shake, consider trying an alternative option like egg white or almond protein powder.

In Conclusion

While protein shakes offer numerous health benefits, they can sometimes lead to gassiness, primarily due to factors like lactose content, artificial additives, and high protein intake. To reduce the likelihood of excessive gas, consider gentler alternatives like egg white protein powder and almond protein powder, both known for their digestive friendliness. By being mindful of the factors that can contribute to gassiness and following best practices for protein supplementation, you can enjoy the advantages of protein shakes without the discomfort. Prioritize your digestive comfort and overall well-being when selecting your protein source, and you’ll be better equipped to make the most of this valuable dietary supplement.