How To Avoid Protein Powder Diarrhea

Are you wondering how to avoid protein powder diarrhea? Learn what causes protein powder diarrhea so you can avoid this common side effect.

Protein Powder Diarrhea

Does Protein Powder Cause Diarrhea?

If protein shakes make you run to the bathroom, you are not alone.

Many people experience protein powder diarrhea, meaning they have loose, watery bowel movements shortly after drinking protein shakes.

Symptoms typically last for a few hours, but some people report having diarrhea for days.

Fortunately, protein powder diarrhea is easily avoidable.

Why Does Protein Powder Cause Diarrhea? 

If protein powder makes you run to the bathroom, one (or more) of these ingredients is probably to blame:

Food Additives

Certain food additives, especially thickeners like guar gum, can draw water into your colon, increasing the liquid content of your stool.

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

Basically, if you could not find an ingredient in nature or make it at home, it should not be in your protein powder. 

Sweeteners

Many artificial sweeteners and sugar alcohols can have a laxative effect.

Common artificial sweeteners are sucralose and acesulfame potassium.

Common sugar alcohols are erythritol, sorbitol, and xylitol. 

Dairy-Based Proteins

Dairy-based proteins like whey and casein can make you poop because they contain lactose, a sugar most adults cannot fully digest.

Insoluble Fiber

Insoluble fiber adds bulk to the stool, so if you eat a lot of it at once, it can cause diarrhea.

Most vegan protein powders naturally contain some insoluble fiber, but some protein powders, especially those intended to help with weight loss, contain added insoluble fiber.

This fiber is often in the form of xanthan or guar gum, which are also used as laxatives. 

Preexisting Gut Issues

If any part of your digestion is not working properly due to chronic digestive issues, the food you eat will not be fully broken down and absorbed.

This can lead to diarrhea, among other side effects.

Drink Wholesome Will Not Cause Diarrhea

Our Protein Powder will not cause diarrhea 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.

It follows that our customers experience fewer digestive issues with Protein Powder than with any other type of protein supplement.

Order samples to see for yourself. 

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What Other Health Issues Could Cause Diarrhea?

As you just learned, preexisting health issues can cause protein powder diarrhea.

One of the most common underlying health issues that can lead to diarrhea is lactose intolerance.

Lactose intolerance occurs when your body lacks lactase, the enzyme responsible for breaking down lactose, the sugar in milk and dairy products.

When individuals with lactose intolerance consume protein powders made with whey or casein, which are byproducts of cheese and yogurt production, they often experience diarrhea.

Food sensitivities and allergies can also contribute to protein powder diarrhea.

Individuals with sensitivities or allergies to soy, for example, need to be careful when using protein powders, as many contain soy-based additives like soy lecithin.

Finally, certain digestive diseases can impact your ability to digest protein powder, leading to diarrhea.

Conditions such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD) are notorious for making people run to the bathroom.

How Do I Make Protein Powder Easier to Digest?

By following these guidelines, you can minimize the risk of experiencing protein powder diarrhea: 

1. Start with small portion sizes. Eating too much protein at once can overwhelm your digestive system and lead to diarrhea. Your body needs time to properly break down and absorb what you feed it, so it is important to spread your protein supplement intake throughout the day.
2. Consider timing. When you consume protein powder can also impact digestion. If you have a sensitive stomach, for example, it might be best to consume protein powder with a meal.
3. Pair thoughtfully. Protein powder alone may not be the sole culprit behind your digestive issues. In some cases, other foods or ingredients may cause or exacerbate side effects like diarrhea. For example, if you are lactose intolerant and mix your protein powder with milk, you may find yourself running to the bathroom. Similarly, if you add your protein powder to a smoothie full of high fiber fruits and veggies, your digestive system may be unhappy.

In summary, while selecting the right protein powder for your digestive health is crucial, there are other factors to consider to ensure optimal digestion.

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