What is the best protein powder that doesn’t cause gas?

Written by Jack Schrupp and reviewed by Ella McGonagle, M.S. Nutrition

drink wholesome is the best protein powder that doesn’t cause gas. It is additive-free, dairy-free, and made with real foods, not protein isolates – 99% of supplements fail to meet at least one of these criteria. This makes it perfect for people with gut issues and sensitive stomachs, as well as for people just looking to boost their protein intake without the processing and added junk. Order samples to see if our protein powder is right for you. 

“If you have a sensitive gut, you need simple ingredients.”

-Brittany Carpenter, MS, RDN/LDN


vanilla protein powder

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Our protein powder doesn’t cause gas.

Does protein powder cause gas?

How to avoid protein powder gas.

Why drink wholesome?

Does protein powder give you gas?

If protein powder makes you gassy, you are not alone. Bloating, farts, and stomach pain are common side effects of protein powder. Many people assume that flatulence is the price to pay for using protein powder, but this is simply not the case. Protein powder should not make you gassy, and if it does, you need to find a new protein powder. Before you go ahead and switch brands, however, you need to understand what is causing protein powder gas in the first place. (Hint: It’s not the protein.)

There are many reasons why protein powder causes gas, but in all cases, protein powder gas is produced by bacteria in the gut. The gut, also known as the gastrointestinal tract or digestive system, is a pathway from your mouth to your colon. It is full of bacteria (probiotics) that help you digest food. Essentially, these bacteria eat the food that you cannot digest, and produce gas in a process known as fermentation. Fermentation in the gut is similar to the process of turning grapes into champagne. In both cases, bacteria break down carbohydrates and release gas. In the case of gut, however, smelly farts, not delicious bubbles, are the byproduct. 

The average person passes gas several times a day, so burping or farting from time to time is perfectly normal. Excessive gas or painful bloating, however, may be a sign that your protein supplement is hard to digest. If you feel bloated or gassy every time you drink a protein shake, it is time to read the ingredient list. Most protein supplements contain one or more ingredients that are hard to digest, and therefore feed your hungry gut bacteria longer than they should. Again, the more hard to digest food your gut bacteria have to eat, the more gas they will produce. This rule applies to everyone, but is especially relevant to people with gut issues (IBS, SIBO, etc.) and sensitive stomachs. 

making a protein shake with protein powder

How to avoid protein powder gas.

There are two ingredients in protein powder that can cause gas. The first is food additives. The second is dairy-based proteins like whey and casein. It follows that if you are sick of protein powders that make you gassy, avoid protein powders that contain these ingredients. You should also avoid protein powders with lots of fiber content. Eating lots of fiber can trigger gas and flatulence, especially for people who are not used to a high fiber diet. Generally speaking, the reason why additives, dairy, and fiber cause gas is that they are hard to digest. Keep reading to learn more.

woman drinking a protein shake

Why drink wholesome

drink wholesome is additive-free.

One of the reasons why we make protein powder that doesn’t cause gas is that we do not use food additives. Additives, generally speaking, look nothing like real food. For this reason, they are hard to digest and hang out in your gut for longer than food should. This feeds your gut bacteria, which produce gas. Gas, in turn, causes bloating, stomach pain, and even constipation. The latter occurs because gas slows colonic transit, the amount of time it takes food to travel through the colon. 

vegan vanilla protein powder serving suggestion
vanilla protein powder lifestyle image 1

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.

*This is the actual ingredient list of one of the best-selling protein powders in the United States.

drink wholesome is dairy-free.

Another reason why we make protein powder that doesn’t cause gas is that we do not use dairy-based proteins. In contrast, many protein powders are formulated using whey and casein, which are byproducts of the production of cheese and yogurt. Whey and casein are notorious for causing excessive gas, particularly among individuals with lactose intolerance and irritable bowel syndrome (IBS). These people lack the enzymes needed to effectively digest lactose, the sugar found in dairy products, which becomes a feast for your gas-producing gut bacteria.

drink wholesome is made with real foods.

A final reason why we make protein powder that doesn’t cause gas is that we do not use protein isolates. On the contrary, the vast majority of protein powders available are created using one or both of these ingredients, which are essentially foods stripped of everything but the protein. Concentrates and isolates are labeled as “pea protein” or “whey protein” on the ingredient list, rather than as “peas” or “whey.”

Making protein concentrates and isolates necessitates rigorous mechanical and chemical processing. Sometimes, manufacturers employ chemical solvents like hexane to separate the protein from the food. Consequently, the end product bears little resemblance to real food.

Your digestive system has evolved to process naturally occurring foods, not artificial imitations made in laboratories. Eating anything other than real food may therefore disrupt your digestive system. The long-term consequences of consuming processed foods such as protein isolates are still not fully understood. Emerging research increasingly suggests that these foods can significantly alter the composition of your gut microbiota, however, potentially causing lasting damage to the delicate balance of the gut microbiome.

Beyond its role in food digestion, your gut serves as a vital protective barrier against harmful pathogens, contributes to the education of your immune system, and exerts direct or indirect influence on the majority of your physiological functions. Disturbances to the delicate balance of the gut microbiome have unsurprisingly been strongly linked to the development of numerous chronic diseases. With this in mind, it is undoubtedly in your best interest to avoid protein powders that rely on protein concentrates and isolates.

vegan chocolate protein powder lifestyle image 1
chocolate protein powder serving suggestion

Rather than relying on protein concentrates or isolates, we make the best protein powder that doesn’t cause gas with egg whites and almonds. The processing involved in making our protein powders is deliberately kept minimal to preserve the natural qualities of these ingredients. Egg whites undergo pasteurization and drying, whereas almonds are roasted, lightly pressed to reduce oil content, and finely ground. These minimally-processed ingredients serve as an exceptional alternative to protein concentrates and isolates, ensuring easy digestion and promoting gut health.

For individuals without egg sensitivities or allergies, egg white protein emerges as an optimal choice for maintaining gut well-being. Egg whites possess several attributes that make them beneficial for the digestive system, including their low fiber content, low-FODMAP properties, natural alkalinity, and the highest protein digestibility-corrected amino acid score (PDCAAS) among all whole foods. Feedback from our satisfied customers consistently highlights fewer digestive issues when consuming egg white protein powder compared to other protein sources.

For those who are unable to consume eggs, we recommend trying our vegan almond protein powder. Almonds, unlike protein concentrates or isolates, boast a rich profile of healthy fats, fiber, and a diverse range of essential nutrients such as calcium and vitamin E. Our preference for almonds as a minimally-processed plant protein source stems from their exceptional gut-friendly nature. Research supports the notion that almonds possess prebiotic properties, promoting improved gut microbiome diversity and composition, thereby contributing to overall gut health.


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

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Our protein powder doesn’t cause gas.


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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.