Few things are more frustrating than trying to make a change for the better, only to experience unpleasant side effects — like bloating or flatulence. Unfortunately, this happens to many of us when we increase protein in our diet, especially when using protein powder.
Protein powder is popular and for good reason! According to the University of Kansas Medical Center research on protein benefits, increasing protein intake has significant health benefits, especially for those trying to lose weight. Greater protein intake has been linked to weight loss and weight management, muscle maintenance, healthier blood sugar levels, faster healing from injury, and improved bone health. It may even support your metabolism and lower blood pressure!
With all these potential benefits, it’s no wonder that many of us are turning to protein powder to increase our daily protein intake. However, no one wants to deal with bloat. In today’s article, we’ll cover what causes protein bloat, how to avoid protein powder bloat, and some high-quality protein powder options that we recommend.
Why Does Protein Powder Cause Bloating?
It’s unpleasant, and nobody wants to think about it… bloating and gas. Many people experience bloating and flatulence when consuming a lot of protein, especially protein powders. This can feel especially frustrating when you’re trying to work out more or increase protein to balance your diet.
Essentially, it feels like you’re doing “the right thing” (increasing protein), only for your body to suffer the consequences (bloating and gas). Fortunately, it’s not usually the protein itself. It’s often due to the type of protein, increased lactose intake, additives, sweeteners, or thickeners found in your protein powder.
Certain proteins, like casein, whey protein, or the splash of dairy added to your protein shake, can increase your flatulence—even when you normally consume dairy with no negative side effects.
Another potential contributor is additives. Some protein powders have sweeteners, thickeners, or additives, such as sorbitol, a sugar alcohol, that may cause bloating or GI upset.
How to Avoid Protein Powder Bloat
If you’re experiencing protein powder bloat, try these tips to reduce bloating:
- Switch to a plant-based protein: While this won’t be the case for everyone, some experience flatulence or bloating when they consume whey or dairy-based proteins, even if they normally eat dairy products without issue.
- Check the label of your current protein powder: Does it contain sweeteners, additives, or thickeners? These can cause digestive irritation.
- Reduce your serving size: Try cutting back. For example, try half a serving for a few days and monitor if this reduces side effects. Alternatively, try splitting up your normal portion throughout the day.
- Switch to water: Instead of adding protein powder to milk, add it to water or a plant-based milk, such as almond milk. Reducing your dairy intake may decrease the risk of bloating or flatulence.
- Drink plenty of water: Keep yourself hydrated to support healthy digestion.
- Wait it out: If you’ve just started a new protein powder or are increasing your overall protein, your body may need a few days to a week to adjust.
Choose High-Quality Protein Powders
In addition to the tips above, you really want to prioritize a high-quality, natural protein powder. Depending on your preferences and what you respond well to, you may want a dairy-free choice.
Dairy-free Protein Powders
- Beef Bone Broth Powder: Our natural Beef Broth Powder is low in fat and made from beef raised and processed in the United States. It contains no colors, dyes, flavors, fillers, or fragrances—just pure beef broth.
- Pumpkin Seed Protein: This vegan, non-GMO protein powder is made from 100% pumpkin seed protein! It’s gluten-free, cholesterol-free, and an excellent source of fiber, making this a powerhouse combo for helping you reach your health goals.
- Brown Rice Protein Powder: We’ve curated this protein powder from non-GMO sprouted brown rice grains with 70% protein. Just three tablespoons of this powder contain 17 grams of protein! It’s also completely vegan and hypoallergenic.
- Collagen Peptides Hydrolyzed: For those looking to support healthy joints, hair, skin, nails, and bones, and to increase their protein intake, this all-in-one powder is our recommendation. Our powder has absolutely no added fillers, dyes, colors, flavors, or fragrances—just pure grass-fed hydrolyzed bovine peptides from Argentina and Brazil.
- Daily Dose Superfood Powder: This powerful superfood formula is made entirely from whole foods and herbs, with spirulina as the first ingredient! Spirulina is a naturally protein-rich superfood with many vitamins and amino acids. This shake formula also contains pumpkin seed protein powder, carrot, beet, wheatgrass, and barley grass, for a well-rounded formula that promotes overall well-being.
If you find traditional protein powders difficult to digest, consider Spirulina Powder. This nutrient-dense superfood contains a very high amount of protein by dry weight and is packed with essential amino acids your body needs from your diet.
Whey Protein Options
- Chocolate Whey Protein Powder: Our grass-fed, non-GMO protein powder has a decadent chocolate flavor, perfect for starting your day strong! We love adding this to water, a morning shake, or even food like pancake batter, cookies, or oatmeal.
- Chocolate Caramel Coffee Whey Protein Powder: Protein coffee is a great way to stay consistent with your protein intake (especially since most of us aren’t forgetting to drink our morning coffee!). Add this to a cup of iced coffee or another beverage for a sweet, delicious boost with lots of protein.
- Vanilla Whey Protein Powder: Our Vanilla Whey Protein Powder is perfect for those of you who want a soft, but creamy flavor. We’ve blended bourbon vanilla, coconut milk powder, and whey protein to create a smooth protein powder that takes any beverage to the next level.
Having trouble absorbing protein altogether? Try our Protein Benefit Essence, which can encourage better protein absorption, especially for vegetarians who struggle to get enough protein.
We hope this article on protein powders and how to address protein bloat helps you on your health journey.
Well Wishes,
Herbalist Natalie
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Natalie Hajdu-Voakes is a consulting herbalist and the owner of The Herb Stop, with over 28 years of hands-on experience in crafting herbal remedies and promoting natural wellness. |
*The statements in this article have not been evaluated by the Food and Drug Administration. These products and statements are not intended to diagnose, treat, cure or prevent disease. Consult your healthcare provider before use.