In This ArticleView AllIn This ArticleProtein & GasProtein Supplements & GasTips for Managing GasFAQs
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Protein & Gas
Protein Supplements & Gas
Tips for Managing Gas
FAQs
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Feeling gassy? You are not alone. We all pass gas, averaging 13 to 21 times per day. While some of us blame protein-rich foods as the source of our flatulence,proteinis not the primary offender. That said, certain food components and ingredients found in protein supplements may be the main culprits behind those extra toots.
To help us identify these gas triggers, we spoke to registered dietitian nutritionists. They’ll reveal which ingredients to watch out for and share their best tips for managing gas when you’re experiencing it more than usual.
Flatulence is a natural process of gas passing through your intestines. Chelsea LeBlanc, RDN, owner ofChelsea LeBlanc Nutritionin Nashville, Tennessee, explains that we shouldn’t feel bashful when we are gassy, as passing gas is actually beneficial to our health. She says, “As your body breaks down food, it makes gas, and swallowing can lead to the buildup of air. Passing gas and burping are your body’s clever ways of getting rid of this excess air and gas, preventing bloating and discomfort.”
Research has found that your gut microbiota produces 0.2 to 1.5 liters of gas per day as food becomes metabolized.Every person’s microbiota is unique and is made up of trillions of bacteria. Thehealth of your gutand what you eat can influence how much gas is formed.
According to Marie Spano, M.S., RDN, CSCS, CSSD, a sports nutrition consultant forDymatize, “There’s little to no scientific evidence suggesting protein increases gas production. While protein itself is not responsible for gas, many protein-rich foods have other compounds that can increase gas. Lactose in dairy products, harder-to-digest carbohydrates in beans and peas, and sugar alcohols in some protein bars can increase gas and bloating.”
Other ingredients mixed with protein powders can lead to gassy consequences. Sugar alcohols are found in sugar-free products and certain brands of protein powders. Spano explains that ingredients ending in “-ol,” such as sorbitol, mannitol, maltitol, xylitol and erythritol, are sugar alcohols. LeBlanc also warns that nonnutritive sweeteners such as sucralose (aka Splenda) or stevia may also cause gas bubbles in some people. Gums and thickeners like xanthan or guar gum, and certain fibers likeinulinandchicory rootcan also contribute.
1. Choose the right type of protein powder.
LeBlanc and Spano both recommend choosing whey protein isolate, which is easier to digest and has close to zero lactose, especially if you’re sensitive to lactose. Or choose a plant-based protein powder free from dairy, such as pea, hemp, brown rice or soy. What works best for you will be an individual choice, so talk to a registered dietitian to get more information on what would be best for you.
2. Avoid sugar-free products.
Double-check whether your favorite food and supplements contain sugar alcohols and nonnutritive sweeteners, which may be the culprit behind your tummy troubles.
3. Slow down at mealtimes.
If you find yourself quickly eating your meals in minutes and suffering from gas afterward, slow down the speed with which you chew and sip. When you eat or drink something too fast, it causes you to swallow extra air which can trigger bloating and gas.
4. Sip herbal teas.
Sip on a cup of peppermint, ginger, chamomile or fennel tea, which can help hydrate you and push food through the digestive tract and can havegas-soothing properties.
5. Seek medical advice.
People with irritable bowel syndrome or lactose intolerance may feel like they are constantly experiencing gas, bloating and painful digestion. If you feel like you have tried everything and are still suffering from GI issues, consult with your doctor to rule out any other potential digestive conditions.
The Bottom Line
There’s no evidence indicating that protein-rich foods such as chicken, fish or beef cause flatulence. Certain protein supplements and food components such as lactose, sugar alcohols, nonnutritive sweeteners, gums, thickeners and fibers may contribute to increased gas. Be sure to double-check the ingredient list on products you typically consume to spot any potential gas culprits. Keep in mind that consuming plant-based proteins such as beans, lentils, peas and grains may also produce gas, so up your intake slowly to reap their health benefits without discomfort. Consult with a medical provider if you experience persistent pain, gas or bloating.
Frequently Asked QuestionsCheck your protein supplements and other protein-rich food products for potentially bloat-triggering ingredients (like sugar alcohols, nonnutritive sweeteners, gums and whey protein) and choose one free of these ingredients if you find that they are a trigger for you. Plant-based proteins like beans, lentils, peas and grains are high in fiber and may cause bloating and gas if you up your intake quickly. Slowly introduce them into your diet, eat mindful portion sizes and eat them slowly to help reduce unpleasant symptoms.Eating too much protein can cause nausea, bloating, gas, constipation and dehydration. If you are only focused on loading up on protein, you might be neglecting other nutritious foods. Be sure to eat a balanced plate of all food groups and include fruits, veggies, healthy fats, whole grains and protein. Consult with a registered dietitian nutritionist to learn how much protein you need.
Frequently Asked Questions
Check your protein supplements and other protein-rich food products for potentially bloat-triggering ingredients (like sugar alcohols, nonnutritive sweeteners, gums and whey protein) and choose one free of these ingredients if you find that they are a trigger for you. Plant-based proteins like beans, lentils, peas and grains are high in fiber and may cause bloating and gas if you up your intake quickly. Slowly introduce them into your diet, eat mindful portion sizes and eat them slowly to help reduce unpleasant symptoms.
Eating too much protein can cause nausea, bloating, gas, constipation and dehydration. If you are only focused on loading up on protein, you might be neglecting other nutritious foods. Be sure to eat a balanced plate of all food groups and include fruits, veggies, healthy fats, whole grains and protein. Consult with a registered dietitian nutritionist to learn how much protein you need.
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Sources
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Giddens, S. (2020)Flatulence: Everything you wanted to know about farting,Flatulence: Everything You Wanted to Know About Farting | Houston Methodist. Available at:https://www.houstonmethodist.org/blog/articles/2020/oct/flatulence-everything-you-wanted-to-know-about-farting/(Accessed: 16 February 2024).
