How to prevent gas from protein shakes.

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

Learn how to prevent gas from protein shakes. In this article, I will cover the top ingredients to avoid if you experience bloating, gas, or stomach pain after drinking a protein shake.

Sick of protein shakes that make you gassy? Try 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 our protein powder is right for you. 

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

-Brittany Carpenter, MS, RDN/LDN


vanilla protein powder

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drink wholesome does not make you gassy.

Do protein shakes cause gas?

Why do protein shakes cause gas? 

How to prevent gas from protein shakes.

Why drink wholesome?

Do protein shakes cause gas?

If you experience protein shake gas, you are not alone. The average protein shake can make you burp, fart, and bloat. If you are sick of gas-related side effects like these, you have come to the right place. In this article, I will explain why protein shakes cause gas, and cover the top ingredients to avoid. If you take my advice, I can almost guarantee that you will be able to prevent gas from protein shakes once and for all. Most protein shakes give me gas, so I feel your pain, and know what it takes to beat the bloat. 

making a protein shake with protein powder

Why do protein shakes cause gas? 

There are several reasons why protein shakes can cause gas. Moreover, everyone’s gut is different, and the ingredients that make you gassy are not necessarily the same ingredients that make someone else gassy. In order to understand why a protein upsets your stomach, you have to both understand what is in it, and how those ingredients affect your unique digestive system.

Believe it or not, for the vast majority of people, protein shake gas has nothing to do with protein itself. Side effects like bloating, gas, and stomach pain are caused by the other ingredients, most of which fall into one of the following categories: emulsifiers, thickeners, artificial sweeteners, and flavors. By avoiding protein supplements made with ingredients like these, you will eliminate over 90% of the possible causes of gas. Keep reading to learn more.

woman drinking a protein shake

How to prevent gas from protein shakes.

As you just learned, the only real way to prevent gas from protein shakes is by avoiding the ingredients that cause gas in the first place. Abdominal gas is produced by bacteria living in your gut. When you eat food, these bacteria help you digest that food through a process known as fermentation. The fermentation that happens in your gut is similar to the fermentation used to make Champagne. The only difference is that instead of making delightful bubbles, gut fermentation produces smelly farts.

To prevent gas from protein shakes, you should start by looking for a short list of simple ingredients – the shorter and the simpler the better. The fewer ingredients your protein supplement has, and the less processed these ingredients are, the less likely it will be to make you gassy. Continue reading to learn more.

Why drink wholesome

drink wholesome is additive-free.

One of the reasons why our protein powders do not cause gas is that we do not use food additives. Most other protein powders, on the other hand, are loaded with added ingredients. Additives tend to look nothing like real food, which makes them hard to digest. For this reason, they spend extra time in your gut, giving your gut bacteria more time to ferment. More fermentation, as you now know, means more gas. 

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

Gas can cause bloating, flatulence, and stomach pain. It can also slow colonic transit – the amount of time it takes food to pass through the colon – leading to constipation.

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.

*This is the actual ingredient list of one of the best-selling protein powders in the United States.

drink wholesome is dairy-free.

Another reason why our protein powders do not cause gas is that we do not use dairy-based proteins. Dairy-based proteins like whey and casein, which are byproducts of cheese and yogurt manufacturing, are hard to digest, especially for the one-third of adults with lactose intolerance. Someone with lactose intolerance does not have the enzymes needed to fully break down lactose, the sugar in dairy. They therefore have a hard time digesting dairy-based proteins, which means they feed their hungry, gas-producing gut bacteria. 

vegan vanilla protein powder serving suggestion
vanilla protein powder lifestyle image 1
drink wholesome is made with real foods.

A final reason why our protein powders do not cause gas is that we do not use protein concentrates or isolates. Nearly every other protein powder is made with one or both of these protein sources, which are stripped of everything but the protein. You will find them listed as “pea protein” or “whey protein,” as opposed to as “peas” or “whey.”

Creating concentrates and isolates requires a lot of mechanical and chemical processing. Some manufacturers even use chemical solvents like hexane to extract the protein. What becomes your protein shake thus looks nothing like real, whole food.

Your digestive system works best with minimally-processed or unprocessed real foods, not heavily-processed or artificial substitutes. Consuming anything other than real food can lead to uncomfortable side effects like gas. Moreover, while researchers are still studying the long-term effects of these processed ingredients like protein isolates, emerging evidence indicates they can disrupt your gut microbiome – the collection of microorganisms that help you digest food.

The gut microbiome helps with digestion, acts as a shield against harmful pathogens, educates the immune system, and influences various physiological processes. Disturbing it not only can cause side effects, but also lead to the development of chronic illnesses. That is why I strongly recommend avoiding protein supplements made with concentrates and isolates. 

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

Instead of using protein concentrates or isolates, we make protein powders with egg whites and almonds. Egg whites are pasteurized and dried, and almonds are roasted, pressed (to remove oil), and finely ground. These simple processes ensure that our protein powders are gentle on your digestive system. Unlike protein isolates and concentrates, real food ingredients contain natural enzymes and digestive aids that support digestion.

If egg allergies or sensitivities are not a concern for you, egg white protein is an excellent choice for gut health. It is low in fiber, low in FODMAPs, and naturally alkaline, making it an easily digestible source of complete protein. Our satisfied customers often share how they experience fewer digestive issues with our egg white protein powder compared to other supplements.

For those who follow a vegan diet or cannot consume eggs, our vegan almond protein powder serves as a fantastic alternative. Almonds have prebiotic effects, meaning they nourish and enhance the diversity and composition of your gut microbiome. Additionally, they support healthy and regular bowel movements.

In a nutshell, we take great pride in crafting protein powders with minimal processing, ensuring that you can enjoy the benefits of protein supplementation without worries about your gut health.


easy to digest

“Every vegan protein and all whey proteins give me stomach problems immediately after I drink them, and with your protein my stomach is finally happy; no bloating, cramps, or terrible gas.” – Sydney

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drink wholesome does not cause gas.


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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.