What Is the Best Protein Powder That Doesn’t Cause Bloating?

Are you looking for a protein powder that doesn’t cause bloating? Discover why protein powder can make you bloated and how to avoid this common side effect.

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Protein Powder That Doesn’t Cause Bloating

Does Protein Powder Make You Bloated?

Bloating occurs when there is an excess of gas in your digestive tract,

It is often accompanied by stomach pain, flatulence, and burping.

Bloating has many indirect causes, but is always the direct result of fermentation in your gut.

Basically, when you eat something that is hard to digest, you give your gut bacteria more time to eat (ferment) that food.

This is similar to the fermentation used to make Champagne, the only difference is that instead of making delightful bubbles, it produces farts, burps, etc.

Bloating usually goes away on its own, but for some people, it is a chronic problem linked to a food intolerance or digestive condition.

Moreover, certain foods tend to cause bloating, one of which is protein powder.

Protein powder bloating occurs shortly after consuming protein powder and can last for hours.

It can be easily avoided, however.

Why Does Protein Powder Cause Bloating?

There are many different ingredients in protein powder that can cause bloating, including:

• dairy-based proteins (whey and casein)
• food additives (gums, lecithin, etc.)
• sugar substitutes (artificial sweeteners, sugar alcohols, etc.)

Note that certain conditions, such as irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO) can make you more susceptible to protein powder bloating.

If you think that you might suffer from such a condition, you should consult with a registered dietitian.

He or she can evaluate your symptoms, create a personalized nutrition plan, and provide ongoing testing and support.

What Is the Best Protein Powder That Doesn’t Cause Bloating?

Although some types of protein are technically easier to digest than others, what causes protein powder bloating is rarely the protein itself.

Instead, symptoms like bloating are usually caused by added ingredients, lactose, or how the protein is processed.

It follows that among the top ingredients to avoid are food additives, dairy-based proteins, and protein concentrates and isolates. 

Avoid Food Additives

Emulsifiers, thickeners, and other additives are so processed that they are hard to digest.

They therefore feed your gut bacteria, which release gas as they eat.

As you might imagine, too much intestinal gas can cause bloating.

Regularly eating 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, or an imbalance in gut bacteria, which is linked to the development of chronic stomach issues known to cause bloating.

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. 

Avoid Dairy-Based Proteins

You should also avoid dairy-based proteins like whey and casein, which contain lactose, a sugar most adults cannot fully digest.

Keep in mind that you may be sensitive to dairy-based proteins, even if you are not lactose intolerant.

This is particularly true for casein protein, which forms a gel-like substance in your stomach that slows down digestion.

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.

This includes the enzymes, fiber, and other natural digestive aids that help your gut break them down.

You therefore do not digest them in the same way that it does whole foods, which can affect everything from satiety to gut health.

In fact, studies show that regularly eating protein concentrates and isolates can disrupt your gut microbiome and cause the formation of toxic byproducts in your gut.

So, pending further research, it is recommended that you stick to whole food protein sources when choosing a protein powder.

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Drink Wholesome Is the Best Protein Powder That Doesn’t Cause Bloating

Finding a protein powder 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, which is why we created Drink Wholesome.

We make the best protein powder that doesn’t cause bloating 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, which are easier to digest and absorb.

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

Order samples to see for yourself. 

How Do I Reduce Bloating From Protein Powder?

Here are a few additional strategies you can implement to further reduce protein powder bloating and promote digestive health: 

• Start with small servings: When introducing a new protein powder into your diet, start with smaller servings and gradually increase the serving size over time. This will allow your body to adjust and reduce the risk of bloating. If possible, also try to spread out your protein powder by incorporating smaller servings into multiple meals or snacks.
• Stay hydrated: Proper hydration is crucial for digestion. Be sure to drink enough water throughout the day, especially when consuming protein powder. Water helps facilitate the digestion process and prevents constipation, a common cause of bloating.
• Avoid mixing protein powder with high fiber foods: Avoid pairing your protein powder with high-fiber fruits and veggies as they can contribute to bloating.
• Use gut-friendly herbs to support your digestion: Carminative herbs such as ginger, fennel, lemon balm, and peppermint leaf can help relieve trapped gas and help to soothe stomach pain. Try adding these herbs to your smoothies.
• Listen to your body: Pay attention to how your body responds to different protein powders. Your digestive system is unique, so what works for you may not work for someone else. If a particular protein powder consistently causes bloating or discomfort, try an alternative.

If you take one thing away from this article, it is that protein powder should not make you bloated, and if it does, you should pay closer attention to the ingredients.

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How Do I Reduce Bloating in General?

In addition to paying more attention to ingredients, making certain lifestyle changes can significantly reduce bloating and optimize your digestive health.

• Regular exercise: Regular physical activity plays a crucial role in preventing and relieving bloating. Exercise helps stimulate bowel movements, promotes healthy digestion, and reduces gas buildup in the intestines. Regular exercise has also been known to strengthen muscles in the gastrointestinal (GI) tract, improving intestinal contractions and stimulating the movement of waste though the large intestine.
• Stress management: Stress can have a significant impact on your digestion and contribute to bloating. When you are stressed, your body releases stress hormones that can disrupt normal digestive processes. Incorporating stress management techniques such as meditation and deep breathing exercises can help reduce stress levels and alleviate bloating. Prioritizing self-care and finding activities that relax you can also have a positive impact on your digestive health.
• Mindful eating: Practicing mindful eating habits can help prevent bloating and promote improved digestion. Eating slowly, chewing your food thoroughly, and paying attention to your body’s hunger and fullness cues can prevent overeating and reduce the likelihood of bloating. Additionally, avoiding distractions like television or smartphones during meals and being mindful of portion sizes can support healthy digestion and minimize bloating.

In short, by prioritizing regular exercise, stress management, and mindful eating, you can create a balanced lifestyle that supports a happy, healthy gut.