How Long Does Protein Bloat Last?

How long does protein bloat last? Discover what protein bloat is, how to avoid it, and how to get rid of it.

Protein Bloat

How Long Does Protein Bloat Last?

Bloating occurs when your gastrointestinal (GI) tract is filled with gas.

It is often associated with a visibly distended (swollen) abdomen, excessive gas (flatulence), frequent burping or belching, and stomach pain.

The most common cause of bloating, particularly chronic bloating, is a food intolerance or digestive condition.

That said, certain foods, beverages, supplements, and medications can cause short-term bloating for almost anyone.

Protein shakes and powder are among the top offenders, so much so that they are associated with a symptom known as “protein bloat.”

If you regularly use protein supplements, chances are you have experienced this uncomfortable side effect.

It occurs shortly after drinking a protein shake or consuming protein powder, and can last anywhere from a few minutes to several days.

The duration of your protein bloat will depend on several factors, including your diet, personal gut health, and lifestyle.

How Do I Reduce Bloating from Protein Shakes?

In most cases, protein bloating goes away on its own after just a few hours.

That said, there are a few things you can do to reduce bloating, including: 

1. Exercise – Physical exercise can help you pass gas and reduce bloating.
2. Drinking peppermint tea – This easy home remedy also has a long history of reducing bloating and gas.
3. Drinking water – Although it might sound counterintuitive, drinking water can actually help reduce bloating as it flushes your gut of things that may be creating gas.

Keep in mind that although these tips can be helpful, the best course of action is to prevent bloating from happening in the first place.

How Do I Prevent Protein Bloat?

Believe it or not, protein bloating usually has nothing to do with the type or amount of protein.

Instead, side effects like bloating, gas, and stomach pain are caused by added ingredients like emulsifiers and thickeners.

It follows that by avoiding ingredients like these, you will likely find that your protein supplement no longer makes you bloated.

In case you were wondering, many food additives tend to cause gas and bloating because they are hard to digest.

That is, ingredients that are hard to break down spend extra time in your gut, feeding the bacteria that live there.

And bacteria release gas they eat, so more time to eat means more gas, bloating, etc.!

Again, the only way to prevent bloating from protein shakes is by avoiding the ingredients that cause it in the first place.

It is also worth adding that many of the ingredients that can cause bloating can also cause long-term gut health problems, which might make you more susceptible to bloating.

Here is overview of those problematic ingredients:

Avoid Food Additives

Regularly eating additives like carrageenan and sucralose, for example, can alter the composition of your gut microbiome.

This, in turn, can lead to gut dysbiosis, which is linked to a number of chronic digestive issues known to make you gassy.

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

• 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
• maltitol
• maltodextrin
• mono- and diglycerides
• ‘natural’ flavors
• rice bran extract
• rice dextrin
• rice hulls
• rosemary extract
• silica
• silicon dioxide
• sodium alginate
• soluble corn fiber
• sorbitol
• soy lecithin
• sucralose
• sunflower lecithin
• tocopherols
• tricalcium phosphate
• xanthan gum
• xylitol
• zinc oxide

And if you are ever in doubt, just assume that it is a food additive.

Avoid Dairy-Based Proteins

Dairy-based proteins like whey and casein, although not an issue for everyone, can cause stomach issues like bloating and gas.

This is in part because they contain lactose, a sugar most adults cannot fully digest.

But you may be sensitive to dairy-based protein even if you are not lactose intolerant.

This is particularly true for casein protein, which forms a gel-like substance in your stomach that slows down digestion.

Avoid Protein Concentrates and Isolates

Most protein supplements are made from protein concentrates and isolates, which have been mechanically and/or chemically stripped of everything but the protein.

This includes the enzymes, fiber, and other natural digestive aids that help your gut break them down.

You therefore do not digest them in the same way that it does whole foods, which can affect your gut health.

In fact, studies show that regularly eating protein concentrates and isolates can disrupt your gut microbiome and cause the formation of toxic byproducts in your gut.

So, pending further research, it is recommended that you only consume protein supplements made from whole food protein sources.

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Drink Wholesome Will Not Make You Bloated

Finding a protein supplement 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, which is why we created Drink Wholesome.

Our protein powders do not cause bloating because we use a short list of simple ingredients.

Our Ingredients

egg whites

coconut

vanilla

monk fruit

NOT Our Ingredients

• acacia gum

• acesulfame potassium

• artificial flavors

• carrageenan

• erythritol

• guar gum

• inulin

• maltodextrin

• 'natural' flavors

• silica

• soy lecithin

• sucralose

• xanthan gum

• xylitol

Note that instead of using protein concentrates or isolates, we use whole food protein sources like egg whites and almonds, which are easier to digest and absorb.

For this reason, our customers experience fewer digestive issues with our Protein Powders than with any other type of protein supplement.

Order Samples to see for yourself.