Does protein powder make you poop?

Written by Jack Schrupp and reviewed by Ella McGonagle, M.S. Nutrition

Does protein powder make you poop? The average protein powder makes me poop, which is why I created drink wholesome. It is additive-free, dairy-free, and made with real foods, not protein isolates – 99% of supplements fail to meet at least one of these criteria. This makes it perfect for people with gut issues and sensitive stomachs, as well as for people just looking to boost their protein intake without the processing and added junk. Order samples to see if my protein powder is right for you. 

“If you have a sensitive gut, you need simple ingredients.”

-Brittany Carpenter, MS, RDN/LDN

Protein powder can make you poop.

Does protein powder make you poop?

Why does protein powder make you poop?

Why drink wholesome?

Can protein powder make you poop?

Most protein powders make me poop, so if they make you run to the bathroom, you are not alone. The average protein powder is not easy to digest, and can cause a number of gastrointestinal (GI) side effects, including diarrhea. Keep reading to learn why protein powders make you poop, and how to boost your protein intake without side effects.

Why does protein powder make you poop more?

Here are the top 4 reasons why protein powders can make you poop. Keep in mind that what triggers side effects for one person, may not trigger them for the next. That said, it is safe to say that if your protein powder makes you go to the bathroom, one (or more) of these ingredients is likely to blame. 

1) Food additives can make you poop.

Most protein powders are full of food additives like emulsifiers, stabilizers, thickeners, sweeteners, and flavors. Ingredients like these look nothing like real food, so you have a hard time digesting them. Partially digested food draws water into the colon because it has a high osmotic load.

High osmotic load refers to a situation where the concentration of solutes (in this case unabsorbed food) in a solution is relatively high. When the osmotic load is high, there is more osmotic pressure, which is the pressure exerted by a solvent (usually water) as it moves across a semipermeable membrane (in this case the colon) in order to equalize the concentration of solutes on both sides of the membrane. Basically, unabsorbed food increases the liquid content of the stool, causing diarrhea.

2) Dairy-based protein can make you poop.

Dairy-based proteins like whey and casein are also hard to digest, especially for people with lactose intolerance.

3) Sugar alcohols can make you poop.

Sugar alcohols are partially resistant to digestion too, and therefore have a laxative effect. Common sugar alcohols include erythritol, sorbitol, and xylitol. 

4) Insoluble fiber can make you poop.

Does vegan protein powder make you poop? Some vegan, or plant-based protein powders are naturally high in insoluble fiber. Some non-vegan protein powders, like those intended to help with weight loss, contain added insoluble fiber. Insoluble fiber adds bulk to the stool, and if you eat a lot of it, will make you poop.  

Why drink wholesome? 

Most protein powders make me poop, which is why I created drink wholesome. It is additive-free, dairy-free, sugar alcohol-free, and low in fiber, which means that it will not make you run to the bathroom like other protein powders.

Moreover, my protein powders are made with simple ingredients like egg whites and almonds. Egg whites are pasteurized and dried before becoming protein powder, and almonds are just roasted, pressed, and ground. Compared to the massive amount of processing require to make most protein powders, this is hardly processing at all. What you end up putting into your body therefore looks like real food, not a science experiment. 

★★★★★

easy to digest

“This protein powder is the only one I’ve tried that doesn’t upset my stomach, and I love the short list of recognizable ingredients.” – Eva

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drink wholesome will not make you poop.

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.