What causes protein shake diarrhea? 

How to avoid protein shake diarrhea

There are a few ingredients that, when avoided, decrease the likelihood of protein shake diarrhea and other digestive issues.

Avoid food additives

Food additives like emulsifiers, thickeners, and flavors tend to draw water into the colon, thereby increasing the liquid content of the stool. This happens because additives are hard to digest and create a high osmotic load. When the osmotic load is high, there is more osmotic pressure, which is the pressure exerted by a solvent (usually water) as it moves across a semipermeable membrane (in this case the colon) in order to balance the concentration of solutes on each side of the membrane. 

Here is a list of the most common food additives in protein powder:

acacia fiber, acacia gum, artificial flavors, ascorbic acid, aspartame, calcium carbonate, carrageenan, cellulose gum, dextrin, dicalcium phosphate, dipotassium phosphate, gellan gum, guar gum, gum arabic, inulin, locust bean gum, maltodextrin, mono- and diglycerides, ‘natural’ flavors, rice bran extract, rice dextrin, rice hulls, rosemary extract, silica, silicon dioxide, sodium alginate, sodium bicarbonate, soluble corn fiber, soy lecithin, sunflower lecithin, tocopherols, tricalcium phosphate, xanthan gum, zinc oxide

Avoid dairy-based proteins

Dairy-based proteins like whey and casein can cause protein shake diarrhea because they contain lactose, a sugar most adults cannot fully digest.

Avoid sugar alcohols

Artificial sweeteners and sugar alcohols also resist digestion and can therefore have a laxative effect. Common artificial sweeteners include sucralose and acesulfame potassium. Common sugar alcohols include erythritol, sorbitol, and xylitol. 

Limit insoluble fiber intake

Insoluble fiber adds bulk to the stool, so if you eat a lot of it at once, it can cause diarrhea. Most vegan protein powders naturally contain insoluble fiber. Some protein powders, especially those intended to help with weight loss, contain added insoluble fiber. Note that in many cases, this added fiber is xanthan or guar gum, which happen to also also used as laxatives! 

Be mindful of preexisting gut issues

When you eat dietary protein, it enters the stomach where stomach acid and enzymes start to break it down into smaller components. From there, the partially digested proteins move to the small intestine, where enzymes called proteases break them down into amino acids. Amino acids are then absorbed through the intestinal lining and enter the bloodstream, which transports them throughout the body.

If any part of this complex process is not working properly due to preexisting gut issues, then the protein you eat will not be fully broken down and absorbed. Not only will this deprive you of the amino acids you need to stay strong and healthy, but it can also cause painful side effects like diarrhea.

What should you do if you have protein shake diarrhea?

If you have diarrhea after drinking a protein shake, there are several steps you can take to manage it:

Stay hydrated

Diarrhea can lead to dehydration due to fluid loss. Drink plenty of clear fluids and avoid caffeinated and alcoholic beverages.

Eat bland foods

Stick to bland, easily digestible foods such as bananas and rice. These foods can help firm up stools without aggravating your stomach.

Rest

Give your body time to recover by getting plenty of rest. Avoid strenuous activities that can further deplete your energy levels.

Seek medical attention if necessary

If your diarrhea persists for more than a couple of days, you should consult a healthcare professional. They can help determine the underlying cause and provide appropriate treatment.

Remember that while managing protein shake diarrhea at home, it’s essential to monitor your symptoms closely and seek medical advice if you are unsure about the best course of action.

drink wholesome does not cause diarrhea

Our protein powder, which is low in fiber and free from dairy, sugar alcohols, food additives, can be used to make protein shakes that do not cause diarrhea. 

our ingredients: 

egg whites, coconut, vanilla, monk fruit

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

Moreover, unlike nearly every other protein supplement, drink wholesome is made with whole food protein sources, not protein isolates or concentrates. Protein concentrates and isolates have been mechanically and/or chemically stripped of everything but the protein, including the enzymes, fiber, and other natural digestive aids that help you break them down. This can make them hard to digest, especially for people with sensitive stomachs.