Protein Powders That Don’t Cause Bloating


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Can Pea Protein Powder Cause Bloating

Protein Powder That Doesn’t Cause Bloating

Pea protein powder is generally well tolerated and has very few side effects. Since its made by isolating protein from peas, it is relatively low in fiber and does not tend to cause gassiness or bloating like whole peas can for some people.

Which protein powder is best for digestion? Whey protein is one of the most commonly-used proteins for protein powder. It contains all of the essential amino acids and is easily digested.

What protein is good for IBS?

Protein easily digests and gut bacteria doesnt ferment itwhich means it wont give you gas. You should be able to eat any of the following with confidence: White meat chicken. White meat turkey.

Can protein powder cause digestive problems? « There are limited data on the possible side effects of high protein intake from supplements, » McManus says. It may cause digestive distress. « People with dairy allergies or trouble digesting lactose can experience gastrointestinal discomfort if they use a milk-based protein powder, » McManus points out.

Does Plant Protein Powder Cause Gas

There is no definitive answer to this question as everyones digestive system reacts differently to different food items. However, some people do find that they experience more gas and bloating when they consume plant-based protein powders, so it is something to be aware of if you are considering using this type of supplement. If you are concerned about gas and bloating, you may want to start with a smaller dose of protein powder and increase it gradually over time to see how your body responds. You can also speak with a healthcare professional to get their opinion on whether plant protein powder is right for you.

How We Select Supplements

Our team works hard to be transparent about why we recommend certain supplements you can read more about our dietary supplement methodology here.

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third-party certifiers: USP, NSF, or ConsumerLab. When relevant, we also prioritize non-GMO, organic, and products free of unnecessary and potentially harmful additives.

It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

Also Check: Best Non Whey Protein Powder

How To Get Rid Of Gas After Eating Protein

Theres no quick way to get rid of gas after eating protein. However, you can lessen it by switching to protein sources that contain less sugar, such as lactose.

For instance, whey protein isolate contains less lactose, making it easier for your body to digest. Another option would be non-milk protein sources such as pea and soy.

Lastly, you can reduce the gas by avoiding protein sources from sugar alcohols such as sorbitol and mannitol.

Ingredients & Potential Interactions


It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

Some organic protein powders include other ingredients, like vitamins, minerals, probiotics, digestive enzymes, and BCAAs. If you are taking any additional supplements, check with your doctor to make sure you are not consuming a large harmful dose.

Whey protein may reduce the absorption of certain drugs, like Albenza, Fosamex, and certain antibiotics. If you are taking these medications, check with your doctor before starting a protein powder regimen.

Some people complain of gas or bloating after consuming a protein powder. If you are lactose intolerant or have a milk allergy, avoid whey protein and opt for plant-based protein powders.

Also Check: Garden Of Life Raw Organic Protein

What To Avoid In A Protein Powder

When thinking about which protein powder ingredients to avoid, theres no one clear answer. Like many things in the nutrition world, the answer to this question is very individualized and depends a lot on which ingredients may not make you feel your bestor ones that simply dont make a protein shake taste great to you. Here are some things to keep in mind when looking at the ingredient list.

Artificial sweeteners or sugar alcohols: Many protein powders contain artificial sweeteners or sugar alcohols to add a bit of sweetness, but these compounds may cause G.I. distress, SELF previously reported, especially in the forms of bloating, gas, cramping, or diarrhea. Plus these artificial ingredients may not be great for your gut health, Brown says. Examples of artificial sweeteners include sucralose and aspartame, while sorbitol and xylitol are some sugar alcohols.

Artificial flavors: This one is a preference thing! Some artificial flavors in protein powder can test a little tooartificial, leading to a protein taste thats way too cloying or has a not-so-great aftertaste. If you know youre not a fan of certain artificial flavors, you may want to skip protein powders that use them but, in other cases, it might be more of a trial and error.

Have You Made Your Next Protein Powder Choice

If youre a regular gym-goer and struggle with keeping control of your acne, then the first thing you need to do is stay away from the whey protein powders.

Switch to vegan protein powders instead and lookout for added ingredients in some of the products available.

Youll still get all the benefits for your muscles and exercise recovery without the dreaded flare-ups.

Once youve tried one of our recommendations, please let us know on social media how it worked out for you.

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Does Organic Protein Powder Make You Gassy

There is no definitive answer to this question as everyones digestive system reacts differently to different foods. However, some people do find that organic protein powder can make them gassy. This is likely due to the fact that organic protein powder is made from natural ingredients, which can sometimes be harder for the body to digest. If you are concerned about gas after taking organic protein powder, you may want to start with a smaller dose and see how your body reacts.

People who drink protein shakes frequently burp, fart, and experience bloating. People frequently experience gas symptoms as a result of protein powder, but most cases are the result of bacteria in their gut. The more difficult your gut bacteria have to digest food, the more gas they produce. Food additives may cause gastrointestinal side effects such as bloating, constipation, diarrhea, gas, and stomach pain. These substances in your gut are more likely to be present in your system for an extended period of time than food is. In the long run, artificial sweeteners are one of the most dangerous additives. Dairy-based proteins like whey and casein are known to cause digestive problems.

Do Vegan Protein Shakes Make You Bloated

How I Eat To Build Vegan Muscle WITHOUT Protein Powder

Plant-based protein powders such as these rice and pea powders are unlikely to cause gas or bloating due to the removal of most of the starch and fiber from the plant, leaving only the fiber and starch plant-based proteins such as soy, beans, and lentils can be major gas producers

Is Pea Protein The Right Supplement For You?

However, as with all supplements, you should consult with your doctor before embarking on any new regimen it is always possible for supplements to cause side effects, so make sure to consult with your doctor before beginning any new regimen. It is always best to consult with your physician before adding pea protein to your diet however, it is generally well tolerated.

Also Check: Best Protein Bars For Weight Loss

Think About Your Dairy

One other thing to also consider if youre suffering the symptoms above is your dairy intake. Maybe, instead of your protein being the problem, youre having a problem with milk, cheese, yogurt, etc. Again, the lactose or protein fractions in dairy products may be the culprit, so dont rule either out. If it turns out that dairy is the problem, you could switch to non-cows milk dairy , or you could switch to soy-based dairy like milk, yogurt, etc.

In the end, the point of this article isnt to make you a dairy or protein hypochondriac. Dont invent symptoms that dont exist. However, I do encourage you to think about your protein and dairy intake and consider whether your protein supplements and dairy are helping or hurting you.

If youre aware of the link between what you eat and how you feel, its much easier to begin to change things up if a particular food is problematic.

Does Protein Cause Gas Pains

No, protein doesnt cause gas pains, but the other nutrients that come from it might. As mentioned earlier, protein usually comes from food that can also cause gas, leading to discomfort and pain.

For this reason, you should look out and check your protein-rich food to see if you can tolerate the gas they can induce.

Read Also: L Oven Fresh Protein Wraps

Why Use Vegan Protein Powder

Protein helps your body repair cells and make new ones. Therefore, to be healthy, it is vital to ensure you are meeting your daily protein intake requirement . Vegan protein powder is often used as a supplement in order to meet these daily protein requirements. This is especially true for those following a plant based diet, athletes and those pursuing fitness goals.

Additionally, studies have shown increased protein intake helps build and preserve muscle. And reduce cravings, which can help with weight loss.

A further benefit of vegan protein powder is it is hypoallergenic. This means it is free from lots of allergens. This makes it a popular choice for those trying to avoid certain allergies. Vegan supplements are also popular for those following a plant based diet in order to reduce their risk of certain health conditions. Studies have also shown that vegetarians and vegans are at reduced risk of conditions, such as ischemic heart disease, type 2 diabetes and obesity .

Watch Your Overall Calorie Intake

Does Whey Protein Make You Bloated

While protein powder shakes are not recommended as a meal replacement unless you are using them as a weight management tool, one should take into consideration the need to adjust your calorie intake. This is especially true if you are mixing your protein powder with added fruits, vegetables and nut butters. Before you know it, you could be drinking your way through an entire meal on top of your regular food intake. Overeating can cause our digestive system to slow down leaving us feeling slow and bloated.

Read Also: Foods With Protein And No Carbs

How Much Is Too Much

There is no set upper limit for protein intake. Some research indicates that healthy adults can consume as much as 2.0 to 3.5 grams of protein per kilogram of body weight without any negative side effects. However, those who consume excessive amounts of protein for a long period of time may experience digestive, renal, and vascular issues.

What Causes Some People To Feel Bloated After Consuming Protein Powder

Studies have shown the high fibre present in protein shakes and bars can lead to bloating . Consuming protein shakes in excess, can result in stomach problems. Such problems can be eased or fixed completely by reducing the amount of protein supplements consumed.

Sometimes the ingredients added to vegan protein powders can cause bloating. The sweeteners xylitol and erythritol are such ingredients. These ingredient can lead to a protein powder a high amount of sugar alcohols which can cause stomach complaints . So, if you are experiencing bloating it is important to look carefully at your protein powders label to try and find possible ingredients which are causing your problem.

The plant based protein used in the supplement can also cause bloating or even flatulence. The reason for this is the plant based proteins used are often high in lectins. Such protein sources are beans and legumes. Consuming too many lectins can make you feel bloated and full . If you are finding after a few weeks of using a powder you are still feeling bloated and uncomfortable, it might be worth trying a different type of vegan protein powder which is not so high in lectins.

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Are Vegan Protein Powders Complete

If you choose to consume vegan protein powder, it contains all nine amino acids, which means it will be a complete protein source. It is impossible for the body to produce these goods on its own. The cells play a critical role in muscle growth and repair. You can use them to accelerate your recovery process by working out between workouts.

The Best Vegan Proteins For A Healthy Diet

Even if youre vegan, you can still get all of the protein you need by eating plant-based foods such as tofu, hemp, quinoa, and amaranth. The protein content of these proteins is high, which can help to stabilize blood sugar levels and promote healthy digestion.

Reason : Too Little Fiber

Why Do I Get Gas And Bloating After Taking Whey Protein? #AskLuka Vigor Ground Fitness

Heres some interesting trivia for you. Most people are in agreement that vegans pass gas slightly more often than average, but they stink less.

Omnivores or those on a typical American diet may fart less often, but when they do it can produce bad smells exponentially worse . The vegan farts are shorter and quieter, while the omnivores are longer and louder. Why is that?

If you guessed its caused by the amount of air in each diet, youre actually wrong. The total quantity of gas producing bacteria is fairly comparable for both groups .

Why does protein keep you full? Carbs and fats are digested faster, so right off the bat youre in a more precarious position to create more gas, no pun intended, because that food is fermented longer in the bacteria. That holds true for both animal and plant-based proteins.

However with pure animal forms, no fiber is present, which typically means it moves slower through your digestive tract. To make matters worse, meat can take a long time to digest and may produce a large amount of smelly volatile sulfur compounds, as your gut bacteria munches away at it while journeying at a snails pace .

These factors may cause the gas to be bottled up longer, so the fumes become more concentrated and hence, more foul once they finally pass through your exit door. Each episode may be more like the eruption of Mount St. Helen versus the smaller, more frequent gusts of wind a vegan may experience.

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Reason : Protein Allergy

Attention men: even if you have this body, the ladies are totally repulsed by you if you smell like butt crack and have to drop bombs all the time

Whether youre talking about the pollen in the air, the dander from the cat, or the food allergy you have those are all caused by your body reacting to a specific type of protein thats in them.

For some it only takes parts per million for a major reaction, while others require higher amounts for noticeable side effects.

In theory, there is the potential for you to have an allergy to any food.

Though realistically, its not as common as the media and health food manufacturers make you think only 4% of adults have a food allergy and 8% in children .

Those statistics are contested by many and for good reason: according to a CDC study published in 2013, allergy rates went up almost 50% in children from 1997 through 2011 .

Whether the increase was due to better diagnosis, chemicals in food, GMOs, hypochondria, or a combination thereof is a can of worms we wont get into right now.

But one thing can be said for sure even if the rates were double what the studies say, it still means the vast majority of the population does not have a food allergy.

But maybe you are allergic. Maybe your soy, egg, whey or casein protein powder mix is triggering inflammation in the digestive tract that causes gas and bloating.

These 8 most common food allergens account for 90% of all cases:

What Else Can I Do To Prevent Bloating After Drinking Protein

If youre still experiencing bloating even after trying different protein powders, try these tips:

  • Slow down When drinking your shake, go slow. When chugging back a protein powder mix quickly, you may feel bloated and gassy afterward due to excess air.
  • Make it smooth Frothy mixtures are more likely to result in trapped air in your digestive tract leading to bloating and gas. Ensure you mix your shake so that its nice and smooth not frothy to avoid the bloat.
  • Add fiber By adding fruit, like bananas or strawberries, you may suffer from less bloating.
  • Consider digestive enzymes Some individuals find taking lactase, the enzyme that breaks down lactose, to help reduce bloat and aid indigestion.
  • Make sure you arent eating or drinking too much protein High amounts of protein when compared to other macronutrients may also result in bloating. The best way to know whether or not youre overdoing it on the protein front is by tracking it. You shouldnt be consuming more than 2 grams of protein per kilogram of body weight.

Read Also: Vegan Protein Powder Weight Gain

Protein Powders That Dont Cause Gas

Sure, you may have perfected the art of strategically positioning your body to minimize those sounds, but that wont resolve their stench! Why else do you think people are giving you that repulsed look in the gym?!

Based on all of the above science, youve probably come to the conclusion that some farts from protein shakes are inevitable. 100% non bloating isnt achievable. We would agree with that statement.

How to reduce gas from protein shakes is what your focus should be on. Especially reducing the stinkiest, most offensive odors which can result from them.

Or just keep drinking your whey, casein, or whichever other type might be causing horrendous side effects for you .

Interested in trying something new? Based on reviews, here are 3 of the best recommendations

  • 80% of the calories are from protein.
  • Enzymatically processed rice protein from whole grain sprouted rice. Super easy on the tummy!
  • Only one added ingredient and thats vanilla.
  • No added sodium. Just 10 mg which is naturally occurring.

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