Does protein powder make you gassy? Learn more about why protein powder can cause gas. Plus, 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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Written by Jack Schrupp & endorsed by Baylee Reller, RDN
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.
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.
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.
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
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.
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.
“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.
