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


Looking for a protein powder that doesn’t cause gas? Discover why protein powder can make you gassy and how to avoid this common side effect.

Written by Jack Schrupp and Brittany Adelman, Registered Dietitian

Protein powder and gas

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, but 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.

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 (GI) tract or digestive system, is a pathway from your mouth to your colon. It is full of bacteria that help you digest food.

To put it simply, gut 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 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 powder is hard to digest.

If you feel bloated or gassy every time you drink a protein shake, it is time to take a closer look at the ingredient list.

Most protein powders contain one or more ingredients that are hard to digest and feed your hungry gut bacteria.

Again, the harder a food is to digest, the more your gut bacteria have to eat, and the more gas they produce. This rule applies to everyone, but is especially true for people with gut issues that prevent them from digesting food efficiently. 

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


There are three types of ingredients in protein powder that cause gas. The first is food additives, including sugar substitutes. The second is dairy-based proteins like whey and casein. The third is added fiber. It follows that if you are sick of protein powders that make you gassy, avoid these three types of ingredients.

Avoid food additives

Most food additives are so processed that they look nothing like real food. This makes them hard to digest.

Regularly eating digestion-resistant emulsifiers, thickeners, sugar substitutes, and other additives not only causes gas, but also alters the composition of your gut microbiome – the collection of microorganisms living in your gut. This can lead to gut dysbiosis, which is associated with chronic bloating and flatulence

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

Avoid dairy-based proteins

Dairy-based proteins like whey and casein, although not an issue for everyone, can cause side effects like bloating and gas. This is in part because they contain lactose, a sugar most adults cannot fully digest.

Avoid added fiber

Some companies “spike” their protein powders with high fiber ingredients like guar gum. One popular brand, for example, adds a whopping 20 grams of fiber per serving this way.

Not only is this way too much fiber for one sitting, but it is also an utterly unnatural form of dietary fiber that is particularly hard to digest and known to cause digestive distress. 

Finding a protein powder free from food additives, dairy-based proteins, and added fiber is hard.

In fact, 99% of protein supplements contain one or more of these problematic ingredients. This is why we created drink wholesome. Keep reading to learn more about why we make the best protein powder that doesn’t cause gas.

drink wholesome is the best protein powder that doesn’t cause gas


We make the best protein powder that doesn’t cause gas because we use a short list of simple ingredients free from food additives, dairy-based proteins, and added fiber.

Our ingredients

egg whites

egg whites

coconut

coconut

vanilla

vanilla

monk fruit

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

It is worth noting that unlike most companies, we use whole food protein sources like collagen, egg whites, and almonds, not protein concentrates or isolates.

Protein concentrates and isolates are stripped of everything but the protein, including the enzymes, fiber, and other natural digestive aids that help you break them down. As a result, they can cause digestive issues and possibly even disruptions to your gut microbiome

Whole food protein sources are not only easier to digest and absorb, but also have unique digestive benefits: collagen can reduce bloating and improve digestive symptoms, egg whites can help restore your mucosal intestinal barrier, and almonds can improve the composition of your gut microbiome.

It follows that our customers experience fewer digestive issues with our protein powder than with any other type of protein supplement. Order samples to see for yourself. 

What causes protein powder gas?


Gas after consuming protein powder can be attributed to various factors, including: 

  • Gut dysbiosis, characterized by an imbalance in the gut microbiota, can lead to fermentation of undigested food particles, resulting in excess gas production.
  • Food sensitivities to ingredients like gluten, dairy, or FODMAPs can cause symptoms like gas and bloating.
  • Dietary habits such as drinking protein shakes too quickly causes you to swallow air, which can accumulate in your digestive tract. 
  • Too much or too little fiber intake can make you gassy. Eating too much fiber feeds your gut bacteria, which produce gas as they eat. Eating too little fiber can cause constipation, which gives your hungry gut bacteria more time to eat. 
  • GI conditions like small intestinal bacterial overgrowth (SIBO) can lead to excessive gas production. 

Addressing these factors through personalized dietary and lifestyle interventions can go a long way towards reducing intestinal gas and promoting digestive health. 

How to use protein powder to prevent gas


How and when you consume protein powder can impact your digestion and overall gut health. Consuming too much protein powder at once, for example, can overwhelm your digestive system, causing digestive issues.

If you are new to using protein powder, start with a smaller serving and gradually increase the serving-size to allow your digestive system to adjust.

Drinking water when dehydrated can also cause digestive issues. Drink plenty of water throughout the day so that your digestive system functions properly when you consume protein powder.

Consuming protein powder with meals instead of on an empty stomach can help reduce digestive discomfort. Mixing it into a smoothie with fruits and vegetables or adding it to oatmeal can also be beneficial.

Post-workout, within 30 minutes to an hour of exercise, is a common time to consume a protein supplement, especially if you are looking to promote muscle repair and synthesis. It is also one of the best times to consume protein powder to minimize digestive issues. Consuming protein powder right before exercise, especially intense exercise, on the other hand, can make you feel bloated and gassy.

Finally, spreading your protein intake evenly throughout the day is the best way to minimize digestive issues like gas.

Trying to add 40 grams of protein to your diet all at once is an easy way to upset your stomach. 

Tips from a dietitian for avoiding gas when consuming protein powder


Here is some advice from a registered dietitian on how to manage digestive symptoms like gas while using protein powder:

“Choosing the right protein powder for your digestive health requires careful consideration of ingredients, processing methods, and individual food sensitivities. As a dietitian specializing in gut health, I always advise clients to opt for protein powders that are free from artificial additives, dairy-based proteins, and high-FODMAP ingredients. Incorporating whole food sources of protein, such as collagen, egg whites, and nuts, can help to reduce gas.” – Brittany Adelman, RDN

Start small: Avoiding gas when incorporating protein powder into your diet can be tricky. Start by using the recommended serving size, or by using a smaller amount to gauge your tolerance. 

Identify trigger foods: Keeping a food diary can help you identify the foods that may be triggering gas and bloating. Moreover, adding ingredients to your recipes one at a time is a good way to identify triggers. 

Eat mindfully: Practice mindful eating habits by chewing food slowly and thoroughly, which aids in digestion and reduces the likelihood of swallowing air and producing gas. Avoid eating too quickly or while distracted to minimize digestive discomfort.

Balance fiber intake: Eat fruits, vegetables, and whole grains to support your digestive health over time, but be mindful of consuming excessive amounts of insoluble fiber, which can contribute to gas and bloating.

Stay hydrated: Drink plenty of water throughout the day to promote proper digestion and prevent constipation, which can exacerbate gas and bloating.

Manage stress: Practice stress-reducing techniques such as deep breathing, meditation, or yoga to promote relaxation and reduce gastrointestinal symptoms associated with stress. 

Exercise regularly: Engage in regular physical activity to promote healthy digestion and relieve gas and bloating. Activities like walking, cycling, or yoga can help stimulate bowel movements and help you reduce GI discomfort and gas.

Drink herbal teas: Herbal teas like ginger, peppermint, and chamomile can help you reduce gas due to their soothing and carminative properties.

Finally, as a rule of thumb, if you experience gas on a regular basis, seek out professional guidance. A licensed healthcare provider can provide you with a personalized assessment and treatment recommendations.

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Reviews

Patricia

2 weeks ago

Verified Purchase I'm only filling this out because I haven't found anything else like it. My system is sensitive to everything. I get headaches and stomachaches so easy from anything but regular old sugar for instance, and even that I can't have too much of. I'm using your protein powder (with the maple sugar) every morning, and I'm convinced there isn't a better one out there. I'm a 50 year old trying to lose 50 pounds and feel like your powder is the closest to something natural I can find which is good at my age, lol. I'm very proud of finding you guys and already tell everyone about it.

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Kelynn

1 month ago

Verified Purchase Hi! Your powder has been life-changing for me! I wear many hats as a military spouse, mom of a toddler, and yoga teacher. However, the hats I wear of being a human, living with endometriosis and IBS, are the ones these simple ingredients have most impacted! Thank you! Thank you for creating a product for stomachs that is sensitive, simple, AND still packs a punch protein wise!

For Egg White Protein Powder

Tom

1 month ago

Verified Purchase Your protein is seriously a game changer for me. I went from 135 to 170 in a few months due to the shakes I made with your protein powder. I've been drinking 1 each day for the last bit of time. Most protein kills my gut. You guys are seriously making a life support for me. Thank you for all that you do and create!

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Frequently asked questions

Who is it for?

Drink Wholesome is the best protein powder for sensitive stomachs. If you are sick of protein powders that upset your stomach, you have come to the right place. 

Why is it easy to digest?

No dairy 

Drink Wholesome is made without whey and casein. These dairy-based proteins contain lactose, a sugar most adults can’t fully digest. 

No additives

Drink Wholesome is made without food additives. Even in small amounts, emulsifiers, thickeners, and other additives can cause digestive issues and long-term gut health problems. 

Whole food protein

Drink Wholesome is made with whole food protein sources like almonds, collagen, and egg whites. Unlike protein concentrates and isolates, which have been stripped of enzymes, fiber, and other digestive aids, whole foods are easy to break down.

Protein powder vs meal replacement powder?

We make protein powders and meal replacement powders. The difference between protein powders and meal replacement powders is the nutrition content. Protein powders are high in protein and low in everything else, whereas meal replacement powders contain fats, carbs, and protein because they are intended to replace the nutritional value of a healthy meal.

Collagen vs egg white vs almond protein powder?

We make three types of protein powder: collagen protein powderegg white protein powder, and vegan almond protein powder. As long as you are eating a balanced diet, any type of protein powder can help you boost your protein intake. Just pick the one that best suits your dietary needs and personal preferences.

Which protein powder is right for you?

Which protein powder is best for you?

Which protein powder is best for you?

Answer the questions to find out.

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Protein Rice Krispies Treats

PREP TIME

15 min

COOK TIME

0 min

SERVES

2+

Ingredients
Instructions

In a large pot, melt the butter over low heat. Add the marshmallows, and stir until the mixture is smooth. Remove the pot from the heat, and incorporate the protein powder. Add the Rice Krispies, stirring until combined. Transfer the mixture to a 9×13 inch greased pan. Let your Protein Rice Krispie Treats sit for 30 minutes before eating.

Disclaimer

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.

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