Wondering how to reduce bloating from protein shakes?

If you are wondering how to reduce bloating from protein shakes, you have come the right place. In this article, I will cover how to reduce protein shake bloating once and for all.

This article was written by Jack Schrupp.

Protein shakes and bloating

What is bloating?

Bloating occurs when your digestive tract fills up with gas. It can make you feel full and cause stomach pain, and is typically accompanied by flatulence and burping.

Eating foods that are hard to digest, or having pre-existing digestive issues that prevent you from fully or efficiently digesting food are the most common causes of bloating. That said, menstruation, stress, and other lifestyle factors can also make you bloated.

Protein bloating is bloating caused by protein shakes and powders. It is a common side effect and is one of the main reasons why people do not like protein supplements. 

How to reduce bloating from protein shakes

If you are protein shake makes you feel bloated, here are a few things you can do to feel better:

  1. Exercise. Physical exercise keeps your bowels moving and prevents gas from building up in your digestive tract.
  2. Drink peppermint tea. This easy home remedy has a long history of reducing bloating. Peppermint relaxes your smooth muscles, allowing gas to pass.
  3. Drink 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.
  4. Relax. Stress can contribute to bloating. To reduce stress, take a nap, or practice relaxation techniques such as deep breathing or yoga.
  5. Use medication. There are several over-the-counter medications that can relieve bloating. Two of the most popular are antacids and simethicone. Antacids help to neutralize stomach acid. Simethicone helps to break down gas bubbles.

Although the tips above are helpful, the best way to reduce bloating from protein shakes is to prevent it from happening in the first place. Keep reading to learn more.

How to avoid bloating from protein shakes

The secret to beating the bloat is avoiding foods that are hard to break down. By only eating foods that are easy to digest, you are depriving your gut bacteria of things to ferment.

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 painful bloating.

The top three protein shake ingredients that cause bloating are food additives, dairy-based proteins, and protein concentrates and isolates. 

Avoid food additives

Emulsifiers, thickeners, sugar substitutes, and other additives look nothing like real food, which makes them hard to break down. 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 bloated. 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 bloated. 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 bloating 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 using ingredients that could make you bloated. For instance, if you are adding fruits and veggies, especially leafy greens, to your shake, you might be adding too much fiber for your digestive system to handle.

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

Finally, I would be remiss if I did not acknowledge that everyone is different, and that ingredients that make one person bloated may not have the same effect on someone else. People with gut conditions like irritable bowel syndrome (IBS), for instance, have a particularly hard time digesting certain foods, which can make them more susceptible to bloating.

Protein Powders

Collagen Protein Powder


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Protein Powders

Egg White Protein Powder


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Protein Powders

Vegan Almond Protein Powder


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drink wholesome will not cause bloating

Our protein powder will not cause bloating 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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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.