Why Does Protein Powder Make My Stomach Hurt?
📌 Overview and Key Takeaways
Why does protein powder make my stomach hurt?
Discover how to meet your protein needs without upsetting your stomach.
Protein Powder and Stomach Pain
Can Protein Powder Make My Stomach Hurt?
Yes, protein powder can cause stomach pain.
In fact, many people report that their protein powder causes stomach pain.
I myself used to wonder why protein powder hurt my stomach.
And it was not until I started reading ingredient lists that it made sense to me.
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Why Does Protein Powder Make My Stomach Hurt?
If a protein powder upsets your stomach, it probably contains one or more of the following: food additives, dairy-based proteins, and protein concentrates and isolates.
🚫 Avoid Food Additives
Emulsifiers, thickeners, and artificial sweeteners are ultra-processed, meaning they look nothing like real food.
This can make them hard to break down and absorb.
In some cases, this can lead to stomach pain.
It can also alter the composition and function of your gut microbiome – the collection of microorganisms that live in your digestive tract (North Clin Istanb, 2020).
These shifts, known as gut dysbiosis, have been linked to chronic digestive issues that can cause chronic stomach pain (JGH Open, 2021).
⚠️ Here is a list of the most common food additives in protein shakes and powders:
- 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
Also note that as a rule of thumb, if you cannot find it in nature or make it at home, it is probably a food additive.
🚫 Avoid Dairy-Based Proteins
Dairy-based proteins like whey and casein, although not a problem for everyone, can cause digestive issues too.
This is usually because they contain lactose – a sugar many individuals with sensitive stomachs cannot fully digest.
But you might be sensitive to dairy-based proteins even if you are not lactose intolerant.
For starters, the digestion of some caseins releases a bioactive peptide that has been linked to digestive issues (Adv Nutr, 2017).
Casein also forms a gel-like substance in your stomach that slows down digestion (Crit Rev Food Sci Nutr, 2023).
For sensitive individuals, particularly true for those with cow’s milk protein allergy or intolerance, slower digestion can contribute to bloating, constipation, and other side effects.
🚫 Avoid Protein Concentrates and Isolates
If you have a sensitive stomach, you might also want to avoid protein concentrates and isolates.
Most protein shakes and powders are made from one or both of these ultra-processed protein sources, 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 you break them down.
You therefore do not digest them in the same way that you do whole foods, which could affect your gut health.
For example, one study shows that regularly consuming protein concentrates and isolates might disrupt your gut microbiome (Nutrients, 2018).
Another study shows that it could cause the formation of toxic byproducts in your gut (Mol Nutr Food Res, 2024).
Although further research is needed, individuals with sensitive stomachs can play it safe by choosing protein shakes and powders made from minimally-processed protein sources like egg whites and almonds.
They are more gut-friendly.
Order Samples to see for yourself.
What Should I Do if My Protein Powder Hurts My Stomach?
If your protein powder is causing stomach pain, here are steps you can take to address the issue:
- Switch brands. Not all protein powders are created equal. Different brands use different ingredients, so trying a different brand might solve the problem.
- Adjust the serving size. You might be consuming too much protein powder at once. This can overwhelm your digestive system. Reduce the serving size to see if that reduces side effects.
- Change the timing. Some people find that consuming protein powder before or after a meal helps. Taking it on an empty stomach may cause more digestive issues. Experiment with different timing to see what works best for you.
- Mix it with different liquids. The type of liquid you mix your protein powder with can affect digestion. Try mixing it with water, milk, a milk substitute, or another liquid to see if one works better.
- Check the ingredients. Many protein powders contain one or more ingredients that are hard to digest. As a rule of thumb, look for a short list of simple ingredients.
In short, if you listen to your body and follow the steps above, you will find a protein powder that meets your nutritional needs and agrees with your digestive system.
Keep in mind that stomach pain can range from mild to severe, and can last for a few minutes to a few hours.
Seek professional medical help if you have pain so severe that you cannot move without causing more pain.
Sources
- Northern Clinics of Istanbul (North Clin Istanb). Food additives and microbiota. 2020.
- JGH Open (JGH Open). Gut microbiota dysbiosis in functional gastrointestinal disorders: Underpinning the symptoms and pathophysiology. 2021.
- Advances in Nutrition | Journal (Adv Nutr). Systematic Review of the Gastrointestinal Effects of A1 Compared with A2 β-Casein. 2017.
- Critical Reviews in Food Science and Nutrition (Crit Rev Food Sci Nutr). Milk proteins: Processing, gastric coagulation, amino acid availability and muscle protein synthesis. 2023.
- Nutrients (Nutrients). Effect of a Protein Supplement on the Gut Microbiota of Endurance Athletes: A Randomized, Controlled, Double-Blind Pilot Study. 2018.
- Molecular Nutrition & Food Research (Mol Nutr Food Res). In Vitro Fermentation of Animal and Plant Protein Isolates by the Human Gut Microbiota Under High and Low Carbohydrate Conditions. 2024.
Editorial Guidelines
This article was written by a Certified Nutrition Coach and reviewed by a Registered Dietitian. We rely on peer-reviewed research and trusted medical sources, and regularly update our content to ensure accuracy and clarity.
Frequently asked questions
Who Is Drink Wholesome for?
Drink Wholesome makes protein powder for sensitive stomachs, GERD, IBS, and other gut issues. It’s suitable for most food sensitivities, including lactose intolerance, and won’t cause side effects like bloating, constipation, and reflux.
Why Is Drink Wholesome Good for Sensitive Stomachs?
Drink Wholesome is the best protein powder for sensitive stomachs because it’s additive, dairy, and gluten-free. It’s also made from minimally-processed protein sources like egg whites and almonds. Other protein powders are made from ultra-processed protein concentrates and isolates, which look nothing like real food.
What’s the Difference Between Protein Powder and Meal Replacement Powder?
Drink Wholesome makes gut-friendly Protein Powders and Meal Replacement Powders. Protein powder is high in protein and low in everything else, whereas meal replacement powder contains fats, carbs, fiber, and protein because it’s intended to replace the nutritional value of a balanced meal.
What’s the Difference Between Almond, Collagen, and Egg White Protein?
We make three types of stomach-friendly Protein Powder: Collagen Protein Powder, Egg White Protein Powder, and Vegan Almond Protein Powder. As long as you get protein from a variety of sources, any type of protein can help you meet your total daily protein needs. In other words, for someone with a balanced diet, there is no advantage to consuming one type of protein over another. Order Samples to see which type you like the most.
Ask Our Dietitian
If you’re wondering which Drink Wholesome product is best for you, ask our Registered Dietitian. For personalized medical advice, consult your healthcare provider.
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