How To Avoid Gas And Constipation From Whey Protein Powder
You love your whey protein shake â it tastes like a milkshake, helps your muscles heal after a workout and has boosted your daily protein intake enough to help you build muscle. But it’s causing some less-attractive digestive issues, like protein farts and bloating. You may experience a bout of protein powder constipation as well. Protein shakes can do that, but there are ways around it.
âRead more:â What Are the Benefits of a Protein Shake?
It might just be your brand of choice, or it could be your milk or your preparation method. But simple tweaks can fix the problem, and you probably won’t have to give up your beloved shake. Talk to your doctor if you’re still feeling uncomfortable after you’ve tweaked your shake.
If you’re drinking whey protein shakes and are feeling gassy, bloated and constipated, it may be the whey.
Foods That Cause Constipation
There are a variety of different foods that can cause constipation, including those that are high in fat, low in fiber, and contain artificial additives. Some common offenders are processed meats, cheese, chocolate, and fried foods. If you find yourself experiencing constipation frequently, it may be helpful to keep a food diary to track which foods seem to trigger your symptoms.
Constipation can be short-term or chronic, and it can be caused by a wide range of factors, including a sedentary lifestyle and digestive problems. Constipation relief and poop elimination are two major benefits of fiber. Soluble fiber and insoluble fiber are two different types of fiber in food. Both foods rich in one or both can help you alleviate constipation on occasion and on a regular basis. Drink hot beverages such as coffee or tea to help you boost your metabolism. Natural laxatives may cause diarrhea, cramping, and bloating, so use caution when taking them. Make sure you drink plenty of water to boost your fiber intake and keep hydrated.
Chronic constipation, overindulgence in fried foods, processed meats, and other high-fat foods, and other health conditions may all be to blame. Constipation is a natural part of the keto diet, which is high in fat. Intermittent fasting, in addition to keeping weight and preventing disease, can even reverse some types of disease.
Ways To Avoid Protein
If youre currently on a high-protein diet and want to prevent constipation, your best bet is to keep your meals balanced.
- Include non-starchy vegetables such as dark leafy greens vegetables: kale, spinach, Asian greens, cabbage. They are low in carbs and high in fiber.
- Balance your animal protein intake with plant-based proteins such as lentils, peanuts, kidney beans, and almonds.
- Check the protein shakes you consume. Although they normally dont cause constipation, consuming large amounts or components such as lactose or gluten may cause digestive issues.
- Drink more fluids.
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Possible Whey Protein Benefits:
- Help reduce symptoms associated with HIV.
- Helps increase the level of glutathione in the body.
- Helps lower triglyceride levels in the body.
- It helps lower your cholesterol levels while raising your good cholesterol, or HDL, at the same time.
- Helps improve the functioning of the immune system.
- It helps to increase strength during training.
- It helps shorten recovery time and reduce symptoms of overtraining.
Whey And The Microbiome
While physical activity can increase the number of good bacteria in the gut, supplementing with whey can counteract these beneficial effects. A 2018 study that looked at athletes who were especially supplemented with whey protein found a participants beneficial bacteria decreased, and the harmful bacteria increased.
When the balance changes and a persons microbiome contains too many âbad bacteria,â the person may experience unpleasant symptoms such as severe and chronic bloating, constipation, stomach pain, gas, and other gastrointestinal ailments. Athlete or not, no one wants to fight these terrible feelings every day.
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Are There Any Cons To Drinking Whey Protein Shakes
Unfortunately, despite all the positives associated with drinking whey protein shakes, there are also some negatives. Despite being relatively minor, there are some side effects that can cause a lot of discomfort.
These problems are digestive, and they can wreak havoc on your stomach and insides.
However, it is important to determine the cause of digestive issues. The cause may be how you are preparing your shake or what types of ingredients you are using rather than the type or brand of whey protein shake.
When Should One Take Whey Protein
This is a question that is often asked by many people who are interested in consuming whey protein but do not know how to go about it properly. It is not tough to learn when to take this protein to reap its benefits.
Firstly, if you want to take whey protein on its own, you should do it within half an hour to an hour after a workout that is based on strength training. This is because this protein gets digested very quickly. During other times, you should eat it with other foods so that digestion can be slowed down. For instance, for extra protein in your breakfast without foods like eggs, you can add whey protein to your oats in powder form.
Secondly, if you want to have a healthy snack while you are in the office, you can have a whey protein-shake combined with a bit of fish oil or nuts. This again will help in slowing down the digestion process of the protein. The fat combination is what helps slow down digestion and this in turn benefits you greatly by allowing the levels of insulin in your body to stay even. It also aids in the stimulation of CCK, which is a hormone that lets your body know when it is full.
Protein that is digested after a workout gives your body the amino acids that it needs for the repairing and building of new muscles. According to experts, consuming whey protein as soon as you complete a workout could be especially beneficial as it has a rich content of Leucine, an amino acid that is easily absorbed by the body.
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They May Contain Added Sugar Calories Or Even Toxic Chemicals
Adding protein powder to a glass of milk or a smoothie may seem like a simple way to boost your health. After, all, protein is essential for building and maintaining muscle, bone strength, and numerous body functions. And many older adults dont consume enough protein because of a reduced appetite.
But be careful: a scoop of chocolate or vanilla protein powder can harbor health risks. I dont recommend using protein powders except in a few instances, and only with supervision, says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Womens Hospital.
If I Have Constipation After Drinking Whey Protein Does The Protein Go To Waste
Your body can likely still break down the protein component of the protein powder, meaning that the amino acids from the protein are still being absorbed and can function appropriately however, it will come at a cost of digestive distress, which means its not worth continuing to use that protein powder.
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Why Am I Constipated Even Though I Drink Water
You may become constipated if you dont eat enough high-fiber foods like vegetables, fruits, and whole grains. Also, eating a lot of high-fat meats, dairy products and eggs, or rich desserts and sugary sweets may cause constipation. People who live alone may lose interest in cooking and eating.
Whey Protein: Kidney And Liver Function
Even during short-term use, whey protein consumption was found to negatively affect kidney function. In a 2011 study, those who consumed whey protein during the experiment experienced increased plasma urea, urinary volume, and urinary calcium excretion while the pH of urinary citrate decreased. Essentially, this indicates an increased taxing of the kidneys, which marks the first step in kidney disease.In regards to liver function, those who live generally sedentary lives are most affected. Researchers found that when not exercising, the proteins from the whey supplement ended up going to the liver for processinginstead of being used for muscle synthesis. Over time, sedentary participants showed signs of early liver injury. While whey protein is heavily used by athletes, many non-athletes consume it as well. Whey protein can be found in meal replacement shakes and other diet-related food products that promise weight loss or increased muscle mass through food alone. This becomes an issue because consumers are led to believe that whey is akin to a superfood, when in reality it could damage their liver over time.
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Why Does Protein Constipate You
Asked by: Mina Walsh
Chances are if you’re on a high-protein diet that restricts carbohydrates, you’re probably not getting enough fiber, according to Women’s Health. This can lead to constipation. “It’s not the protein but a lack of fiber that causes constipation,” Torey Armul, R.D. told the publication.
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Abdelbacki, A. M., Taha, S. H., Sitohy, M. Z., Abou Dawood, A. I., Abd-El Hamid, M. M., and Rezk, A. A. Inhibition of tomato yellow leaf curl virus using whey proteins. Virol.J 2010 7:26. View abstract.
Abou-Samra, R., Keersmaekers, L., Brienza, D., Mukherjee, R., and Mace, K. Effect of different protein sources on satiation and short-term satiety when consumed as a starter. Nutr J 2011 10:139. View abstract.
Abrams, S. A., Vieira, N. E., and Yergey, A. L. Unequal distribution of a stable isotopic calcium tracer between casein and whey fractions of infant formulas, human milk and cows milk. J Nutr 1990 120:1672-1676. View abstract.
Abubakar, A., Saito, T., Kitazawa, H., Kawai, Y., and Itoh, T. Structural analysis of new antihypertensive peptides derived from cheese whey protein by proteinase K digestion. J Dairy Sci 1998 81:3131-3138. View abstract.
Acheson, K. J., Blondel-Lubrano, A., Oguey-Araymon, S., Beaumont, M., Emady-Azar, S., Ammon-Zufferey, C., Monnard, I., Pinaud, S., Nielsen-Moennoz, C., and Bovetto, L. Protein choices targeting thermogenesis and metabolism. Am J Clin.Nutr 2011 93:525-534. View abstract.
Afuwape, A. O., Turner, M. W., and Strobel, S. Oral administration of bovine whey proteins to mice elicits opposing immunoregulatory responses and is adjuvant dependent. Clin Exp.Immunol. 2004 136:40-48. View abstract.
Boschetti, E., LeRoy, M., and Galvin, N. M. . Ann Pharm Fr. 1999 57:168-176. View abstract.
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Can It Cause Constipation And Nutritional Deficiencies
Constipation is not a normal side effect of whey protein.
For a few people, a lactose intolerance may cause constipation by slowing the movement of the gut .
However, constipation is more likely caused when people eat fewer fruits and vegetables in favor of whey protein, especially when theyre on a low-carb diet.
Fruits and vegetables are a great source of fiber, which helps form stool and promotes regular bowel movements .
If you suspect that whey protein makes you constipated, check whether you are eating enough fruits and vegetables. You can also try taking a soluble fiber supplement.
Another reason why replacing whole foods with whey protein is a bad idea is because it may increase your risk of nutrient deficiencies.
Whole foods, especially fruits and vegetables, are nutrient-rich and contain a variety of minerals necessary for optimal health.
Therefore, its important to keep eating a balanced diet while youre taking whey protein.
Summary: You may be at risk of constipation and nutrient deficiencies if you replace fruits and vegetables in your diet with whey protein. Eating a balanced diet can help counter these effects.
Can It Damage Your Liver
No evidence shows that too much protein can damage the liver in healthy people .
In fact, the liver needs protein to repair itself and convert fats to lipoproteins, which are molecules that help remove fats from the liver .
In a study of 11 obese women, taking 60 grams of a whey protein supplement helped reduce liver fat by approximately 21% over four weeks.
Moreover, it helped reduce blood triglycerides by approximately 15% and cholesterol by about 7% .
One case report implied that a 27-year old male could have suffered liver damage after taking whey protein supplements .
However, he was also taking a variety of other supplements. Doctors were also unsure if he was taking anabolic steroids, which can damage the liver .
Considering that thousands of people take whey protein without liver problems, this single case provides insufficient evidence that whey protein can damage the liver.
Although, a high protein intake may harm people who have cirrhosis, a chronic liver disease (
Summary: There is no evidence that whey protein can cause osteoporosis. In fact, whey protein may help prevent the disease.
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Tips To Avoid Constipation From Protein Shakes
Protein shake tastes similar to a milkshake, aids your muscles cure after an exercise session and has enhanced your protein intake every day to help you build muscle. However, it may cause some less-enticing digestive problems, like bloating and protein farts. You can experience a stint of protein powder constipation as well. Protein shakes can do that, but there are ways to eliminate it.
Choose a protein shake that is high in fiber
Even if you are not lactose intolerant, certain whey protein powders can cause you to be constipated. Thus, it is important to select a protein shake that is high in fiber to help reduce the potential for constipation.
Inspect labels before you select your protein powder and search for one with high fiber content but without huge amounts of calories. Several powders that have carbohydrates are actually weight-gainer shakes and can contain a full days worth of calories in a single serving.
Mix your shakes by hand
If you abide by the mixing directions on most whey protein powders, you will possibly throw the milk, powder, and a few ice cubes in a mixer. The trouble is that the blender includes air into the mix, which can cause instant gas. One answer is to buy a shaker bottle that is leak-proof and blend your shakes by hand. Just add the ingredients and shake till blended. The completed product would not be very creamy and thick as the mixed version, but you will likely experience less after drinking it.
Does Soy Cause Hard Stools
A soy or cows milk-based formula may cause a greater intestinal movement problem, whereas a formula containing fully hydrolyzed milk proteins may cause a lower intestinal movement rate in infants who have allergies to cows milk.
Soy Sensitivity: How To Determine If Youre Allergic
There is no such thing as a one-size-fits-all solution for this question. If you are concerned about soy, it is critical that you consult with a physician or other healthcare provider to determine whether soy is to blame for your symptoms. There are a few ways to determine if you are sensitive to soy, but they are not the best. If you are unsure if you are allergic to soy, you can perform a skin-prick test. A dropper or two of soy protein is applied to your back or forearm as part of the procedure. The liquid is then poked into the skin with a sterile probe. If your skin bumps in about 15 minutes, you could be allergic to them. You can also determine if you are sensitive to soy by eating it for a short period of time. If you experience any symptoms after consuming soy, you may be allergic to soy. Soy will not cause symptoms in all people who consume it at a small amount. As a result, it is critical that you consult with your doctor or another healthcare professional to determine what is causing your symptoms.
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Ingredients That Should Never Be In Your Protein Powder
Heres what you DONT want in a protein powder:
1. Casein + WPC
These are also known as whey protein concentrate and sodium caseinate. WPCs and casein protein sources are high in lactose and more difficult to absorb, which can often cause bloating, flatulence, and gastrointestinal distress. It is quite ironic that these powders actually started off as a weight gainer in medical institutions!
Food sensitivities to gluten can elevate inflammation in some people and cause a range of health problems including hormonal imbalances, skin conditions, fatigue, mood swings, and headaches.
These ingredients can raise glycemic load, which may contribute to fat storage. Most are processed with GMO corn and they can also cause gastrointestinal distress in some people. They are mostly added to protein powders as fillers to bulk it out or make the protein mix easier.
4. Artificial sweeteners
Common artificial sweeteners used are Sucralose , Aspartame , and Saccharin . Some people may experience negative reactions to artificial sweeteners and side effects may include headaches, migraines, gastric distress, depression and weight gain.
5. Skim milk powders/milk solids
Skim milk powders and milk solids are often used as a cheap bulking agent in lower quality powders.
They are high in lactose sugars, which can cause bloating, gastrointestinal distress, constipation, and loose stools.
6. Soy protein
7. Vegetable oils and fats
8. Thickeners and gums
You May Experience Menstrual Changes
Not consuming adequate nutrients can cause your menstrual cycle to become irregular.
The keto diet and other high-protein diets’ lack of carbohydrates could cause you to miss your period or have an irregular cycle.
“The most common causes of irregular periods or amenorrhea are stress, too little carbohydrates, calorie restriction, and exercise,” registered nutritionist Vanessa Roster previously told INSIDER.
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Protein Powder Constipation: Does Protein Powder Cause Constipation
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Protein shakes are a great way for individuals to increase their protein intake. Sometimes, protein powders can lead to constipation. Normally, constipation is not caused by the protein shake, but from a lack of dietary fibre or dehydration. However, sometimes the ingredients in the supplement may trigger constipation.