Sick of protein powder stomach cramps? 

How to avoid protein powder stomach cramps. 

Written by Jack Schrupp & endorsed by Baylee Reller, RDN

What is a stomach cramp? 

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A stomach cramp is a non-medical term used to describe pain or discomfort in the abdomen. The pain is usually sudden or sharp, and can occur anywhere from the lower chest to the groin. Although you may perceive the pain as coming from your stomach, abdominal pain can come from a number of different organs, including the small intestine and colon. 

Depending on the cause, stomach cramps can last for minutes or hours. Stomach cramps caused by eating too much food, for example, only last a few minutes. Stomach cramps caused by menstruation, on the other hand, can last for hours. Please consult a medical professional if your stomach cramps are unexplained or persistent, as they may be symptoms of a serious, potentially life-threatening condition. 

What causes stomach cramps? 

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Stomach cramps are a common symptom and most people experience them at some point in their life. The most common causes are indigestion, constipation, a stomach virus, and menstruation (if you are a woman). Other causes include stomach conditions like iIrritable bowel syndrome (IBS) and Crohn’s disease. Some foods can cause stomach cramps, including some protein supplements.  

Can protein powder give you stomach cramps?

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If your protein powder gives you stomach cramps, you are not alone – many people experience stomach cramps after drinking protein shakes. 

Why does protein powder cause stomach cramps? 

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The reason why your protein powder gives you stomach cramps probably has nothing to do with the type or amount of protein. Most protein powders can cause stomach cramps because they are made with added ingredients that are hard to digest, or dairy-based proteins.

To be fair, every stomach is unique, and an ingredient that triggers cramps for one person may not have the same effect on another. There are a few ingredients that tend to pose digestion challenges for many individuals, however, and I cover them below.

As a rule of thumb, look for a short list of simple ingredients when buying protein powder. The fewer and the simpler the ingredients, the less likely it is that a protein powder will upset your stomach. 

Why drink wholesome? 

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drink wholesome is additive-free.

One reason why our protein powder does not cause stomach cramps is that it is additive-free. Many other protein powders, on the contrary, contain food additives such as emulsifiers, thickeners, artificial sweeteners, and flavors. Even in small quantities, ingredients like these can cause gastrointestinal (GI) symptoms including bloating, cramps, constipation, diarrhea, and flatulence, particularly for individuals with existing gut issues.

Due to their dissimilarity to real food, additives are only partially digested by the body. Incomplete digestion can lead to two possible outcomes: either the gut absorbs excess water, causing diarrhea, or the additives feed the bacteria in the gut, which release gas. Excessive gas in the gut can result in painful symptoms such as cramping, and even cause constipation.

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

It is highly likely that you incorporate a protein shake into your daily routine. Consider how quickly small amounts of additives can add up as a result. Regardless of whether you have gut issues or not, the regular consumption of food additives can disrupt regulatory pathways within the intestines. This, in turn, increases the likelihood of developing inflammatory bowel disease (IBD) and various systemic inflammatory disorders.

Furthermore, food additives, particularly artificial sweeteners, have the potential to disrupt the delicate balance of the gut microbiome, a community of microorganisms that help with digestion. Over time, this can impact your ability to digest food and absorb nutrients.

our ingredients: 

egg whites, coconut, maple sugar, vanilla

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 our protein powder will not cause cramps is that we do not use dairy-based proteins. In contrast, many protein powders contain whey and/or casein protein, which are derived from the production of cheese and yogurt. These dairy-based proteins sourced are known to provoke digestive issues, especially for the one-third of adults who have lactose intolerance.

Individuals with lactose intolerance lack the necessary enzymes to fully digest lactose, the sugar in dairy. As mentioned above, the incomplete breakdown of food can lead to undesirable GI side effects.

drink wholesome is made with real foods.

A final reason why our protein powder will not cause cramps is that we use real food proteins, not protein concentrates or isolates. In contrast, nearly every other protein powder is made with one or both of these protein sources, which are foods stripped of everything except the protein content.

Making protein concentrates and isolates involves extensive mechanical and chemical modifications. In certain cases, chemical solvents such as hexane are utilized to extract the protein from its natural source. Consequently, the substance you scoop into your protein shake is a far cry from real food.

Your digestive system is designed to handle minimally-processed or unprocessed real foods, rather than protein concentrates and isolates. This is why emerging studies indicate that refined ingredients like these have the potential to disrupt the delicate balance of your gut microbiome. If you have pre-existing gut issues, this is absolutely something you want to avoid.

Instead of using protein concentrates or isolates, we use egg whites and almonds. The transformation of egg whites into protein powder requires nothing more than pasteurization and drying. Similarly, almonds only need to be roasted, pressed (to remove some oil), and ground. These minimally-processed ingredients contribute to a protein powder that is easily digested and promotes gut health.

Unlike protein isolates and concentrates, real foods like egg white and almonds contain enzymes and other digestive aids that help you break them down. Moreover, egg whites, in addition to their low fiber and low FODMAP content, help maintain a healthy pH balance in the gut and promote the growth of beneficial gut bacteria. Our happy customers claim to experience fewer digestive problems with our egg white protein powder than with any other protein supplement.

For those who cannot consume eggs, our vegan almond protein powder serves as an outstanding alternative. Almonds exhibit prebiotic effects, nurturing the diversity and composition of the gut microbiome. They can also promote healthy and regular bowel movements. In summary, our protein powders undergo minimal processing to prioritize the well-being of your gut.

★★★★★

easy to digest

“TALK ABOUT A GAME CHANGER! This protein changed my life and made my tummy even happier! Every vegan and whey protein I’ve tried has immediately hurt my stomach after drinking it, BUT THIS ONE is DIFFERENT! No bloating, cramps or gas!! I am so happy with this product, you won’t be disappointed!☺️ Now go get yours!” – Sydnee

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