Wondering how to prevent gas from protein shakes?

If you are wondering how to prevent gas from protein shakes, you have come to the right place. In this article, I will cover the top ingredients to avoid if you are sick of protein shakes that cause bloating, gas, or stomach pain.

This article was written by Jack Schrupp.

Protein shakes and gas

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.

In this article, I will explain why protein shakes cause gas, and how to avoid this common side effect. If you take my advice, I can almost guarantee that protein shakes will never make you gassy again.

Why do protein shakes cause gas? 

Believe it or not, for most people, protein shake gas has nothing to do with protein itself. Instead, side effects like bloating, gas, and stomach pain are typically caused by added ingredients, most of which fall into one of the following categories: emulsifiers, flavors, sweeteners, and thickeners. By avoiding protein supplements made with ingredients like these, you will likely find that your protein shake no longer makes you gassy.

Emulsifiers, flavors, sweeteners, and thickeners cause gas because they are hard to digest. Foods or ingredients that are hard to digest feed the bacteria living in your gut, which produce gas as they eat. As you might imagine, having too much intestinal gas can make you burp, fart, and bloat.

Keep in mind everyone is different, and ingredients that make one person gassy may not have the same effect on someone else. It follows that in order to understand why a protein shake upsets your stomach, you not only have to know what is in it, but also how your personal digestive system works.

In some cases, pre-existing gut issues may be the reason why protein shakes make you gassy. 1 in 5 Americans are living with digestive disease that makes it harder for them to digest the food they eat. Once again, not being able to fully digest food, or not being able to digest it in a timely manner, can cause bloating, flatulence, stomach pain, and other side effects.


How to prevent gas from protein shakes

As you might have guessed, the only way to prevent gas from protein shakes is by avoiding the ingredients that cause it in the first place. By only eating foods that are easy to digest, you are depriving your gut bacteria of things to ferment.

In case you were wondering, 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 burps, farts, and stomach pain.

In addition to avoiding food additives like emulsifiers, flavors, sweeteners, and thickeners, you should also avoid dairy-based proteins, and protein concentrates and isolates. Keep reading to learn why. 

Avoid food additives

Emulsifiers, thickeners, sugar substitutes, and other additives look nothing like real food, which makes them hard to break down. As you just learned, foods that are hard to break down feed your gut bacteria, which release gas as they eat. Too much intestinal gas can cause bloating, flatulence, stomach pain, and even constipation.

Regularly eating certain food additives can also alter the composition of your gut microbiome – the collection of microorganisms living in your gut. This 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, maltodextrin, mono- and diglycerides, ‘natural’ flavors, rice bran extract, rice dextrin, rice hulls, rosemary extract, silica, silicon dioxide, sodium alginate, sodium bicarbonate, soluble corn fiber, soy lecithin, sucralose, sunflower lecithin, tocopherols, tricalcium phosphate, xanthan gum, xylitol, zinc oxide

Avoid dairy-based proteins

Dairy-based proteins like whey and casein, although not an issue for everyone, can also make you gassy. This is in part because they contain lactose, a sugar most adults cannot fully digest.

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, including the enzymes, fiber, and other natural digestive aids that help you break them down. As a result, they can cause gas and possibly even disrupt your gut microbiome

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. This is why we created drink wholesome.

It is worth noting that if you are making your own protein shakes, you might be adding ingredients that could make you gassy. For instance, if you are adding fruits and veggies, especially leafy greens, to your protein shake, you might be adding too much fiber for your digestive system to handle.

And if you are using cow’s milk, you might want to try using water instead. Cow’s milk, like all dairy products, contains lactose, which is notoriously hard to digest.

Protein Powders

Collagen Protein Powder


Starting at $59.99

Protein Powders

Egg White Protein Powder


Starting at $39.99

Protein Powders

Vegan Almond Protein Powder


Starting at $39.99


drink wholesome will not make you gassy 

Our protein powder will not cause gas because it is made with a short list of simple ingredients free from food additives, dairy-based proteins, and protein concentrates and isolates.

Our ingredients

egg whites

egg whites





monk fruit

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 collagen, egg whites, and almonds, which are easier to digest and absorb. Whole food protein sources also have unique digestive benefits: collagen can reduce bloating and improve digestive symptoms, egg whites can help restore your mucosal intestinal barrier, and almonds can improve the composition of your gut microbiome.

It follows that our customers experience fewer digestive issues with our protein powder than with any other type of protein supplement. Order samples to see for yourself. 

Protein Powders

Collagen Protein Powder Starter Kit

Starting at $94.97

Protein Powders

Egg White Protein Powder Starter Kit

Starting at $94.97

Protein Powders

Vegan Almond Protein Powder Starter Kit

Starting at $94.97




1 week ago

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For Egg White Protein Powder


2 weeks ago

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For Egg White Protein Powder


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For Egg White Protein Powder

Frequently asked questions

Collagen vs egg white vs almond protein powder?

You may have noticed that we make three types of protein powder: collagen protein powderegg white protein powder, and vegan almond protein powder. As long as you are eating a balanced diet, any type of protein powder can help you boost your protein intake. Just pick the type that best suits your dietary needs and personal preferences.

Protein powder vs meal replacement powder?

You may have noticed that we make protein powders and meal replacement powders. The difference between protein powders and meal replacement powders is the nutrition content. Protein powders are high in protein and low in everything else, whereas meal replacement powders contain fats, carbs, and protein because they are intended to replace the nutritional value of a healthy meal.

Learn more

My name is Jack and I created drink wholesome because I was sick of protein powders that upset my stomach. Read my story, check out my short list of simple ingredients, and browse reviews from other customers to learn more.



Protein Rice Krispies Treats


15 min


0 min




In a large pot, melt the butter over low heat. Add the marshmallows, and stir until the mixture is smooth. Remove the pot from the heat, and incorporate the protein powder. Add the Rice Krispies, stirring until combined. Transfer the mixture to a 9×13 inch greased pan. Let your Protein Rice Krispie Treats sit for 30 minutes before eating.


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.