What are the best protein shakes that don’t cause gas?

drink wholesome makes the best protein shakes that don’t cause gas.

Written by Jack Schrupp & endorsed by Baylee Reller, RDN

Do protein shakes cause gas?

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If protein shakes make you gassy, you are not alone. Bloating, passing gas, and stomach pain are common side effects of drinking protein shakes. In fact, they are so common that some people believe protein shake gas is unavoidable. Fortunately, this is not the case.

Drinking a protein shake does not necessarily have to make you gassy, and if you protein shake makes you bloat, fart, or feel unwell, it is time to find a new protein shake. Before switching brands, however, it is essential to understand what is causing gas in the first place.

The reason why protein shakes cause gas is related to the bacteria living in your gut. Your gut, also known as your gastrointestinal tract or digestive system, is a pathway from your mouth to your colon. It is home to a community of microorganisms that help you break down the food you eat. This process, which is similar to the process that turns grapes into champagne, produces gas.

The average person farts and burps several times a day, so a little gas in nothing to worry about. Excessive gas or uncomfortable bloating, however, could indicate that your protein shake is hard to digest. Think of it this way – the harder your gut bacteria have to work to break down the food you eat, the more gas they produce. A protein shake that is hard to break down is going to make you extra gassy.

If you regularly feel bloated or gassy after drinking a protein shake, it is time to scrutinize the ingredient list. The type of protein generally has nothing to do with gas, so unless you have a food allergy or sensitivity, you can focus on the other ingredients. Additives like emulsifiers, thickeners, flavors, and sweeteners are usually the problem, especially if you have preexisting gut issues like IBS or SIBO.

How to avoid protein shake gas.

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There are two types of ingredients that cause protein shake gas: food additives and dairy-based proteins like whey and casein. If you are sick of protein shakes that make you gassy, avoid products that contain these ingredients.

You should also avoid protein shakes high in fiber. Eating lots of fiber can cause gas and flatulence, especially for those who are not used to a high fiber diet.

Why drink wholesome? 

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drink wholesome is additive-free.

One of the reasons why we make protein shakes that don’t cause gas is that we do not use food additives. Additives look nothing like real food, making them digest. As a result, they linger in your gut, feeding your gas-producing gut bacteria.

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

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

Intestinal gas 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. 

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 we make protein shakes that don’t cause gas is that we do not use dairy-based proteins like whey and casein. Whey and casein contain lactose, the sugar in dairy. Lactose is notoriously hard to digest, especially people with lactose intolerance. Most adults suffer from some degree of lactose intolerance, meaning they lack the enzymes needed to digest lactose.

drink wholesome is made with real foods.

A final reason why we make protein shakes that don’t cause gas is that we do not use protein concentrates or isolates. Nearly all other protein shakes contain one or both of these ingredients, which undergo heavy mechanical and chemical processing, sometimes with solvents like hexane. The result is a protein source that looks nothing like real food.

Your gut is designed to digest minimally or unprocessed real foods, not protein concentrates or isolates. This is why research shows that regularly eating ingredients like these can alter the composition and function of your gut microbiome, which is the last thing you want if you sick of protein shake gas. People with an altered gut microbiome tend to experience frequent gas or bloating.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8454481/

Rather than using protein concentrates or isolates, we make the best protein shakes that don’t cause gas with egg whites and almonds. Ingredients like these, which undergo minimal processing, are gut-friendly alternatives to protein concentrates and isolates.

In contrast to protein isolates and concentrates, egg whites and almonds contain enzymes and digestive aids that assist in their breakdown. Egg whites are also low in fiber, low in FODMAPs, alkaline (supporting healthy gut pH levels), and bioactive (encouraging the growth of beneficial gut bacteria). Our customers report fewer digestive issues when using our egg white protein powder compared to other protein supplements.

For those unable to eat eggs, our vegan almond protein powder is a gut-friendly plant-based option. Almonds offer prebiotic benefits, enhancing your gut microbiome’s diversity. They also promote regular, healthy bowel movements. In summary, by making our protein powders with simple ingredients like egg whites and almonds, we help you boost your protein intake without gas or bloating. 

★★★★★

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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