How to avoid protein farts


Sick of protein farting? Discover what causes protein farts and learn how to avoid this common side effect so you can comfortably boost your dietary protein intake.

Written by Jack Schrupp and Brittany Adelman, Registered Dietitian

Protein farts

What are farts?


Everyone farts. Farting, or flatulence, is a natural bodily process driven by the activity of bacteria living in your large intestine. These microorganisms produce gas as they break down undigested food, primarily dietary fiber and sugars that have bypassed your small intestine’s digestion process.

Farts are primarily composed of odorless gasses like oxygen and methane. That said, there can be trace amounts of smelly gasses like hydrogen sulfide, which contribute to the unpleasant odor often associated with flatulence. 

Does protein make you fart?


Protein itself does not make you fart, that is, there is no evidence that high protein foods make you pass gas. 

Protein powders and shakes, on the other hand, can make you fart.

In fact, protein supplements make so many people fart that there is such a thing as a protein fart.

Protein farts are farts caused by protein supplements. They can be unpleasant for you and everyone around you, but can also be easily avoided. 

It is worth noting that eating too much protein at once can overwhelm your digestive system, leading to incomplete digestion and excess intestinal gas. This is hard to do, however, and probably not why you fart all the time.

Does protein make your farts smell?

As you just learned, some gut bacteria (Salmonella, Escherichia, Fusobacterium, and more) produce sulfur-containing gasses like hydrogen sulfide known for their pungent “rotten egg” odor.

It follows that if your protein farts smell bad, your protein supplement is either rich in sulfur, or you have an overgrowth of certain types of bacteria. 

Here is a chart showing the range of sulfur amino acid concentrations in different protein supplements. As you can see, whey protein contains a lot of sulfur-containing amino acids, which explains why it tends to create the smelliest farts.

Why does protein make you fart?


Some people assume that protein farting is unavoidable, but this is not true. Protein powders and shakes should not make you fart, and if they do, it is time to find a new protein supplement.

There are three types of ingredients that cause protein farts: food additives, dairy-based proteins, and protein concentrates and isolates.

Food additives

Emulsifiers, thickeners, sugar substitutes, and other additives are hard to digest. When you eat foods or ingredients that are hard to digest, you give the bacteria in your gut more time to eat (ferment) that food.

The fermentation that takes place 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 gas that can cause bloating, flatulence, and stomach pain.

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 associated with excessive intestinal gas

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

Dairy-based proteins

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

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 tend to feed your hungry gut bacteria, resulting in side effects like flatulence.

How to avoid protein farting


The best way to avoid protein farting is to prioritize protein supplements that are easy to digest. The harder your powder or shake is to break down, or the longer it takes to break down, the more likely it is to make you fart.

As you just learned, food additives, dairy-based proteins, and protein concentrates and isolates are the main reason why protein supplements can make you fart.

Finding a protein powder or shake 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. Keep reading to learn more about why our protein powder does not cause protein farts.

drink wholesome does not cause protein farts 


Our protein powder does not cause protein farts because we use a short list of simple ingredients free from food additives, dairy-based proteins, and protein concentrates and isolates.

Our ingredients

egg whites

egg whites

coconut

coconut

vanilla

vanilla

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. 

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Reviews

Patricia

2 weeks ago

Verified Purchase I'm only filling this out because I haven't found anything else like it. My system is sensitive to everything. I get headaches and stomachaches so easy from anything but regular old sugar for instance, and even that I can't have too much of. I'm using your protein powder (with the maple sugar) every morning, and I'm convinced there isn't a better one out there. I'm a 50 year old trying to lose 50 pounds and feel like your powder is the closest to something natural I can find which is good at my age, lol. I'm very proud of finding you guys and already tell everyone about it.

For Egg White Protein Powder

Kelynn

1 month ago

Verified Purchase Hi! Your powder has been life-changing for me! I wear many hats as a military spouse, mom of a toddler, and yoga teacher. However, the hats I wear of being a human, living with endometriosis and IBS, are the ones these simple ingredients have most impacted! Thank you! Thank you for creating a product for stomachs that is sensitive, simple, AND still packs a punch protein wise!

For Egg White Protein Powder

Tom

1 month ago

Verified Purchase Your protein is seriously a game changer for me. I went from 135 to 170 in a few months due to the shakes I made with your protein powder. I've been drinking 1 each day for the last bit of time. Most protein kills my gut. You guys are seriously making a life support for me. Thank you for all that you do and create!

For Egg White Protein Powder

Frequently asked questions

Who is it for?

Drink Wholesome is the best protein powder for sensitive stomachs. If you are sick of protein powders that upset your stomach, you have come to the right place. 

Why is it easy to digest?

No dairy 

Drink Wholesome is made without whey and casein. These dairy-based proteins contain lactose, a sugar most adults can’t fully digest. 

No additives

Drink Wholesome is made without food additives. Even in small amounts, emulsifiers, thickeners, and other additives can cause digestive issues and long-term gut health problems. 

Whole food protein

Drink Wholesome is made with whole food protein sources like almonds, collagen, and egg whites. Unlike protein concentrates and isolates, which have been stripped of enzymes, fiber, and other digestive aids, whole foods are easy to break down.

Protein powder vs meal replacement powder?

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.

Collagen vs egg white vs almond protein powder?

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 one that best suits your dietary needs and personal preferences.

Which protein powder is right for you?

Which protein powder is best for you?

Which protein powder is best for you?

Answer the questions to find out.

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Protein Rice Krispies Treats

PREP TIME

15 min

COOK TIME

0 min

SERVES

2+

Ingredients
Instructions

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.

Disclaimer

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.

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