Sick of protein powder farts? 

Sick of protein powder farts? Learn more about what causes protein farts, and how to avoid them.

If your protein supplement makes you fart, switch to drink wholesome. It is made with a short list of simple ingredients for people with gut issues and sensitive stomachs. Order samples to see for yourself. 


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How to avoid protein powder farts.

Written by Jack Schrupp & endorsed by Baylee Reller, RDN

What are farts?

Everyone farts. On average, people pass gas around 5 to 15 times a day, and surprisingly, 99% of these flatulence episodes are completely odorless. The act of farting, scientifically known as flatulence, is a natural bodily process driven by the activity of bacteria residing in our large intestine. These microorganisms produce gas as they break down certain undigested components of our diet, primarily dietary fiber and sugars that have bypassed the small intestine’s digestion process.

The composition of farts is mostly composed of odorless gasses such as oxygen and methane. That said, there can be trace amounts of less pleasant-smelling gasses like hydrogen sulfide, which contribute to the unpleasant odor associated with flatulence.


What are protein powder farts?

Protein powder farts are smelly farts caused by protein powders. They are a common side effect of protein powder, and can be unpleasant for you and everyone around you. 

Why does protein powder make you fart?

Many people assume that smelly farts are the price to pay for using protein supplements, but this is simply not the case. Protein powders and shakes should not make you fart, and if they do, you need to find a new supplement. Before you go ahead and switch brands, however, you need to understand what is making your fart in the first place.

Dairy, or lactose, is the one of the main reasons why protein powders make you fart, even if you are not lactose intolerant. If you use whey or casein protein, and experience flatulence, then it is time to go dairy-free (more about this later). That said, the reason why most protein powders cause side effects has nothing to do with the type or amount of protein. Protein farts are usually caused by added ingredients like emulsifiers, stabilizers, thickeners, sweeteners, and flavors. Keep reading to learn why you should avoid ingredients like these.


Why drink wholesome

drink wholesome is additive-free.

One of the reasons why drink wholesome does not cause protein powder farts is that it is additive-free. Additives, even in small quantities, can cause gastrointestinal (GI) side effects, including bloating and flatulence. This occurs because food additives, unlike real foods, are hard to digest. They therefore sit in your digestive tract for longer than food is supposed to and give your gut bacteria extra time to eat. As they eat, gut bacteria release gas, which can make you fart. The easy way to avoid this is to cut food additives out of your diet. 

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

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

drink wholesome is dairy-free.

Another reason why drink wholesome does not cause protein powder farts is that we do not use dairy-based proteins. Many protein powders are made with whey and casein, which are byproducts of cheese and yogurt production, and known to cause digestive issues. This is especially true for people with lactose intolerance. Having lactose intolerance means that you do not have the enzymes needed to fully digest lactose, the sugar in dairy. As you just learned, partially digested food feeds the hungry bacteria in your gut, which produce gas. 

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

A final reason why drink wholesome does not cause protein powder farts is that we do not use protein concentrates or isolates. Almost all other protein powders rely on one or both of these protein sources. The issue with protein concentrates and isolates arises from the fact that they have been stripped of everything (fats, carbs, etc.) but the protein, leaving them looking nothing like real food.

Your digestive system is good at digesting unprocessed or minimally-processed real foods, not protein concentrates or isolates. Recent research even suggests that the consumption of refined ingredients like these can alter the composition of your microbiome – the collection of microorganisms that help you digest food. As you might have guessed, an imbalanced gut microbiome can make the process of digesting food more challenging, providing your hungry, gas-producing gut bacteria with even more to feast upon.

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chocolate protein powder 14 servings serving suggestion

We take immense pride in making protein powder with simple ingredients like egg whites and almonds. Ingredients like these are much easier on the digestive system compared to protein concentrates and isolates.

Unlike protein isolates and concentrates, whole protein sources such as egg whites and almonds have enzymes and digestive aids that facilitate their digestion. Moreover, egg whites are not only low in fiber and FODMAPs, but also contribute to maintaining an alkaline gut environment and fostering the growth of beneficial gut bacteria. Consequently, our satisfied customers have reported experiencing fewer digestive issues when using our egg white protein powder compared to other protein supplements on the market.

For those adhering to a vegan diet or having dietary restrictions that exclude eggs, our vegan almond protein powder stands as an excellent plant-based alternative. Almonds possess prebiotic effects, enhancing the diversity of your gut microbiome while also promoting regular and healthy bowel movements. In essence, by using straightforward ingredients, we have developed protein powders that will not leave you gassy!


easy to digest

“Finally a protein powder that does not make me gassy. I have been using this every day for months and absolutely love it!” – Wen

Read more reviews or take the quiz.


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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.


Exploring the Connection Between Protein Powder and Flatulence

Protein powder has become a staple in the diets of many fitness enthusiasts, athletes, and individuals looking to increase their protein intake. It offers a convenient way to meet daily protein goals and support muscle growth. However, one common side effect that often comes up in discussions about protein powder consumption is flatulence or farting. In this comprehensive guide, we will delve into why protein powder can sometimes lead to increased flatulence and why alternatives like egg white protein powder and almond protein powder are less likely to cause this issue.

Understanding the Link Between Protein Powder and Flatulence

Before we discuss the benefits of egg white protein powder and almond protein powder in relation to flatulence, let’s explore the reasons behind why protein powder consumption can sometimes result in increased gas production:

  1. High Protein Content: Protein powders are typically rich in protein, and when consumed in excess, they can provide more protein than your body can efficiently digest at one time. This can lead to undigested protein reaching the large intestine, where it becomes a source of gas production.
  2. Inadequate Digestion: Some people may have difficulty digesting certain types of protein found in protein powder, especially when consumed in large quantities. Incomplete protein digestion can lead to the release of gases during the digestive process.
  3. Added Ingredients: Some protein powders contain added ingredients, such as artificial sweeteners, sugar alcohols, or other additives, which can ferment in the gut and contribute to gas production.
  4. Lactose Content: Protein powders derived from dairy sources, such as whey and casein, may contain lactose. Lactose intolerance can lead to digestive discomfort, including gas and flatulence.

Now, let’s explore why egg white protein powder and almond protein powder are less likely to cause excessive flatulence:

Benefits of Egg White Protein Powder

Egg white protein powder is an excellent choice for individuals seeking to minimize the risk of flatulence. Here’s why:

  1. High Digestibility: Egg white protein is highly digestible, meaning it is broken down efficiently in the digestive system. This reduces the likelihood of undigested protein reaching the large intestine and contributing to gas production.
  2. Low Lactose Content: Egg white protein is naturally low in lactose, making it suitable for individuals with lactose intolerance, who may experience gas and discomfort when consuming lactose-containing proteins.
  3. Minimal Additives: High-quality egg white protein powders typically contain minimal additives and are made from pure egg whites, reducing the chances of artificial ingredients causing digestive issues.

Benefits of Almond Protein Powder

Almond protein powder is another option that is less likely to cause excessive flatulence compared to some other protein powders. Here’s why almond protein powder can be a good choice:

  1. Plant-Based: Almond protein powder is a plant-based protein source, making it suitable for vegans and individuals with dairy allergies or lactose intolerance.
  2. Moderate Fiber Content: Almond protein powder retains some dietary fiber, which supports healthy digestion without causing excessive gas or bloating.
  3. Nutrient Profile: Almond protein powder offers essential nutrients, including healthy fats, vitamins, and minerals, contributing to overall digestive well-being.

Minimizing Flatulence When Consuming Protein Powder

To reduce the risk of flatulence when incorporating protein powder into your diet, consider the following tips:

  1. Gradual Introduction: If you’re new to protein powder, start with smaller servings and gradually increase the amount to allow your digestive system to adapt.
  2. Hydration: Ensure you stay adequately hydrated when consuming protein powder to support healthy digestion. Proper fluid intake is essential.
  3. High-Quality Products: Choose protein powders from reputable brands known for producing high-quality products with minimal additives and pure ingredients.
  4. Balanced Diet: Maintain a balanced diet that includes a variety of nutrient-dense foods to support overall digestive health.


While protein powder offers numerous benefits, including increased protein intake and muscle support, it can sometimes lead to flatulence and digestive discomfort. The reasons behind flatulence when consuming protein powder vary, from high protein content to inadequate digestion and added ingredients.

Egg white protein powder and almond protein powder stand out as options that are less likely to contribute to excessive flatulence. Their high digestibility, low lactose content, and minimal additives make them suitable choices for individuals seeking to minimize gas and digestive issues associated with protein powder consumption.

By choosing the right protein powder for your individual needs, staying hydrated, and gradually introducing protein powder into your diet, you can enjoy the benefits of increased protein intake without the unwanted side effects of flatulence.