Let’s be honest, nobody likes the feeling of being bloated. It’s uncomfortable, makes you feel and look poofy, and just isn’t the best condition for your body to be in. And if you’ve been working out and noticing an extreme amount of bloating (as opposed to the healthy, fit body you’re going for), then you’re not the only one.
Do you feel stomach pain after eating protein powder? Rumour has it that it might just be all the excess protein you’ve been consuming to support your workout that has led to that bloat. You know, either in the form of a shake or a nutrition bar? But is this really true? We asked our in-house nutritionist, Gauravi Vinay to break down the truth behind protein powder causing bloating.
Putting Rumours To Rest
Let’s break it down shall we? A lot of the time, if a protein powder is formulated with lactose, sugars, alcohols, added flavours, and fibres, it can result in bloating. I mean, think about it—by themselves as well, all of these added ingredients have the potential to trigger your bowel and cause gas. Even if you dive into the formulation of a lot of plant-based protein powders, the ingredients such as beans, soy and lentils, can also cause this infamous bloating and gas just by themselves.
While it is in their nature, Gauravi states that in general ‘protein’ does not cause bloating for the general population. “The only reason why it could cause bloating for some is because their gut may be compromised with conditions such as IBS,” she explains. Plus, according to research, eating more protein can often result in
bloating if you’re not balancing out your nutritional intake in your diet.
How To Avoid The Bloat
No matter what protein powder you choose, if your gut is compromised then it can cause bloating. Protein powders in general shouldn’t be causing bloating or gas, but if you do notice a distention in your belly it’s important to pay attention to your gut. “Even clean powders can cause bloating. That’s why picking a protein
powder with digestive enzymes or herbs, like in No-Nonsense Protein, helps ease digestion. Even if you want to
consume whey protein, choose isolated forms over a concentrate, if you suffer from gut issues.” The No-Nonsense Plant Protein is made with a gut-loving blend of cumin, fenugreek, ginger, and fennel that helps with digestion and eases any bloating.
Other than this, Gauravi recommends the following ways to avoid protein shake bloat:
#1 - Opt for a gut reset program that’ll help with your gut health
#2 - Scale the amount of protein powder you consume slowly—starting with half a scoop
#3 - Have your protein powder with a slice of papaya
Protein powder causing gas or any sort of bloating is true, only if you have prior gut issues. Other than that, consuming your daily dose of protein shouldn’t be a problem, provided you balance it out with other nutrients
and keep an eye out on added sugars and flavouring that can trigger stomach issues.
