Got Protein Gas Learn How To Reduce It
Farting, cutting the cheese, gas, wind, or, to be technical, flatulenceyou get the idea. We all do it, but its an embarrassing topic to openly talk about. And talk about awkward when it happens mid-workouttheres no doubt that the guy next to you will smell that silent but deadly killer. Not only can too much gas cause uncomfortable situations, but it will also leave your stomach in a knotnot a muscular one.
Its estimated that the average person passes gas about 14 times a day. If youre cutting the cheese way more than that, then take a;look at your protein intake. Depending on the source, protein can be harder on your body to digest. It may be the reason why people are giving you a weird look at the gym.;
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Foods That Cause Bloating
Like mentioned before, some foods do cause more bloating than others. Its the properties inside the food that cause more gas to buildup in your GI and make you feel like a hot air balloon. So here are three foods that cause bloating.
A food group that includes the likes of;beans,;peas, and;lentils. These foods have certain nutrients that combined make a perfect recipe for bloating. Lentils are rich in protein, carbs, and fiber, if were looking at a prime example, lets take beans. When we eat beans, most of us experience a deal of flatulence, not to mention a smell that makes our noses cringe. The farting is due to all the gas that builds up since beans contain a specific carbohydrate called;FODMAPs.
FODMAPs stands for fermentable oligo-, di-, monosaccharides, and polyols, so for that, well stick with FODMAPs. These short-chain carbs easily escape digestion and ferment in the colon. Since they dont get digested, the gas builds up in the GI is massive, not to be dangerous, but to be uncomfortable. It definitely provides you with beneficial digestive bacteria, along with making you feel like a blimp. Thankfully, the bloating goes away rather quickly.
3. Cruciferous Vegetables;
Garden Of Life Raw Organic Protein
|Protein Per Serving:|
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If you want to step it up a notch, this organic plant protein has it all! USDA Organic, vegan, natural sweeteners and flavors, non-GMO, preservative free and no fillers. The raw organic blend is made with a diverse protein profile to ensure you are getting all 21 amino acids.
Another big deal is that it contains enzymes and probiotics for better absorption and digestion. This low carb plant protein is packed with essential vitamins and minerals. Because of the number of nutrients, this kind of supplement is considered the best protein powder for women.
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Check For Hidden Culprits
Before you break up with your whey protein powder, read your ingredients list and look for hidden culprits. Ask yourself if you have invested in a quality brand. Consuming protein powders filled with unnecessary additives, fillers and sweeteners such as sucralose can also lead to digestive distress. Once you have invested in a quality protein powder free from fillers, try mixing it with water or an alternative to animal milk. If you are still experiencing digestive issues after swapping out to a quality whey protein powder brand, then it may be time to try vegan protein.
Whey Shakes Contain High Doses Of Lactose
If youre into your fitness, chances are you consume whey shakes. These are one of the most common culprits for inducing the protein bloat. This is usually because of the high lactose content of most whey supplements. Whey protein concentrate, the most common form of whey supplement, has a higher content of lactose and minerals from milk than other types of whey.
It might surprise you that lactose intolerance is very common. It affects around 75% of the population . Remember what we covered about digestive enzymes? Many of us dont produce a lot of lactate, the enzyme required to break down lactose. This might go unnoticed when drinking small amounts;of milk in tea and coffee, or adding a bit of cheese and butter to your food. However, whey protein is packed with larger doses of lactose than you might otherwise be used to. Think of how fast you can down a protein shake post workout. Now imagine the gut having to deal with this much lactose and artificial sweetener in one hit instant protein bloat.
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Ask Yourself Have You Found The One
According to studies, 3 out of 4 Australians experience a food intolerance of some kind, with lactose and gluten sensitivity presenting as the most common problems. Moreover, many of us simply dont know that we are sensitive to certain kinds of foods, with intolerances presenting themselves in a multitude of ways. For some it may come in the form of skin conditions while for others it may manifest in more serious cases such as celiac and Crohn’s disease.;If you are going through a love-hate relationship with your current protein powder, it may be time to ask yourself have you really found the one? If your protein powder is giving you stomach cramps instead of butterflies, it may be time to swap out to a vegan option. The Happy Way vegan range uses both pea and rice protein to offer a complete amino acids profile. This means that you will still receive all the same benefits as a whey protein shake.
Are Protein Farts Good Or Bad
Protein farts are more of an inconvenience than they are dangerous.
You may experience increased flatulence when you first start taking whey protein powders and snacks. It may also cause bloating and pain in some people, especially in those with irritable bowel syndrome or lactose intolerance.
If you have lactose intolerance, you should avoid all dietary sources of lactose, including most dairy-based protein supplements.
However, flatulence isnt the only side effect. Too much protein on a regular basis can have other consequences, such as acne.
If you continue to experience flatulence despite dietary changes, you may want to see a doctor. They can rule out other digestive conditions, such as lactose intolerance, celiac disease, and inflammatory bowel disease.
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Other Important Macronutrients Are Sacrificed
A high protein diet can mean sacrificing other essential nutrients. If we focus only on hitting those high protein macro goals, we can ignore foods that support a healthy digestive system.
Because protein helps build muscle, and carbohydrate fuels workout performance, we fitness folk often ignore fats. However, fats help stimulate bowel movements , and omega 3, in particular, is known to reduce inflammation . A diet too low in fat can cause an inflamed colon, leading to bloating as well as constipation.
Many of us get our quota of complex carbohydrates. White rice and sweet potato are some any fitness enthusiasts staples. However, a lot of good carbohydrates lack fibre. Alongside this, theres almost no fibre in many protein-based foods, such as eggs, meat, and smooth peanut butter. This is a real problem for those suffering from protein bloat. Soluble fibre prevents constipation, while insoluble fibre helps all that protein rich food pass through the digestive tract. It also balances intestinal bacteria, which in turn reduces bloating . Bloating often stems from an imbalance in this bacteria, or constipation. So, without sufficient fibre, were left even more susceptible to the protein bloat.
Reasons Your Protein Powder Is Causing Bloating
You’ve powered through a great workout and are following up with your post workout protein shake only to find yourself bloated and gassy. Many people experience this after drinking their shake and think that its normal when in reality your body is actually having difficulty or unable to digest the protein.;Here are the top 3 reasons your protein powder;is making you bloaty and how to identify a protein powder that doesnt cause bloating.;
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You’re Chugging It Too Quickly
After a workout you’re totally starving we get it. But knocking back your shake like you’re at a bar can make your stomach churn and bring on those nasty protein powder side effects. “Eating too quickly can promote overeating and, in some cases, swallowing extra air, both of which can contribute to bloating and stomach upset,” says Smith.
Essential Amino Acid Supplements
Essential amino acid supplements are specially formulated to provide all of the necessary amino acids. The primary benefit of taking an EAA supplement as opposed to a protein powder is that it does not need to be digested and is rapidly absorbed into the blood stream. This means it will be absorbed more rapidly than any of the proteins mentioned above. You can actually take EAAs during training without feeling nauseous. In addition to that, you will avoid any potential allergic reactions from protein supplements.;
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Change Protein Shake Products
“Many protein shakes have dairy, which can be problematic for those who have a dairy intolerance. A simple fix is to take a Lactaid medication or have a shake that doesn’t contain dairy,” he says.
Other protein shakes, bars, and snacks contain whey protein. “The problem is that not all whey protein is created equal. Some are made from concentrates, which are high in lactose,” he adds. “I recommend whey protein isolate because it has less lactose, which your body might digest more easily.”
You can also consider switching to non-milk protein powders, such as those made of pea protein and soy.
In addition, pay attention to the additives, as mentioned above. Try protein powders that don’t contain sugar alcohols such as sorbitol or mannitol.
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:
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Youre Not Spreading Out Your Protein Intake
Protein can be digested by your body in 2 ways.
The preferable one, that accounts for the vast majority of digestion, is to have your;small intestine break down the protein into amino acids,;which can then be absorbed.
But if youre consuming a lot of protein in a short period of time ,;only a portion can be broken down by the small intestine.
The rest of the protein goes to the colon , where its digested by microbes. These;produce hydrogen sulfide gas that smells terrible,;and which you have to expel somehow .
The solution?;Spread out your protein intake as much as possible. Start as early as possible, and end as late as possible. Certain diets like intermittent fasting limit your ability to do this, but do your best.
The Importance Of Chewing
The act of gulping down shakes, smoothies or meal replacements without chewing could well be at the root of regular bloating.
Chewing activates the first stage of digestion by activating digestive enzymes. It also prepares the gut by releasing gastric secretions and enzymes that help to break down whats coming in. What youre essentially doing when you chew is sending a signal that food is coming in, rather than water.;
Which isnt to say that you have to give up your shake or smoothie habit. Though meals made up of whole foods here and there is advisable, the simple act of chewing while consuming a smoothie releases the saliva enzymes which trigger better digestion. You might also try consuming them with a straw, as swallowing excess air while sipping has also been linked to bloating.
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Goat Or Sheep Whey Protein
If you want to keep the benefits of a standard whey protein and lose the bloating, your best bet would be to try goat or sheep whey protein. These proteins are often more easily digested than cow whey, but have the same anabolic benefits and high proportion of BCAAs. You’ll have a tough time finding sheep whey in the U.S., but goat whey is more readily available in retail stores and online. I will admit that goat whey protein has a stronger flavor than cow whey protein. Some may find this unappealing, but the taste is definitely much more mild than goat cheese or goat milk. If you want to mask the flavor, one of my favorite shake recipes is goat whey blended with sweet potato, banana, and cashew milk. It may sound a bit strange, but its definitely worth a try.
Bloating & Protein: 7 Tips To Help You Beat The Bloat
Gas is a perfectly normal consequence of digestion. The average adult passes it between 13 and 21 times a day. For those of you sitting on the latter half of that spectrum, or indeed surpassing it , there could well be something to address in your diet.
Any number of dietary blind spots could be the cause of persistent bloating. And of course, its hard to ignore the fact that the issue is particularly prominent among those who regularly consume liquid meals and protein shakes.
I am coeliac and I have been struggling to find gluten free products that accommodate me, wrote in Khensani, a recent Form customer. All other protein powders used to make me bloated. I think they had traces of gluten.
Needless to say, cheap whey protein supplements will do few favours for your gut, 1) because the number of us suffering from lactose intolerance is largely underestimated and 2) because theyre often packed with unseemly additives including sugar alcohols, inulin and other added fibres.;
Khensani found that Forms vegan protein powder with their added digestive enzymes to help aid digestion solved the problem. But gastrointestinal issues like bloating may not necessarily be tied to the type of protein you consume, but how you consume it.
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Vegan Protein Powder Options
In recent years, the demand for vegan protein powders has exploded. As a result, there are many more options available to the consumer. The plant-based protein powders are derived from many sources, with the most common ones being brown rice, pea, and hemp. The most significant advantage plant-based proteins have over animal-based proteins like whey, casein, and egg, is that the plant-based proteins are hypoallergenic. This means they are not likely to elicit an allergic response in most people. They are also useful for those who are following a vegan diet and looking for convenient ways to boost their protein intake.
Eat More Fibre And Fats
Once I cut my protein intake down a bit, I needed to fill the empty part of my plate with something. I began introducing more fibre-rich carbohydrates, and healthy fats. Some diet tweaks I made included swapping white rice for wholegrain and adding a teaspoon of milled flax seed to my oats in the morning. I topped up my good fat intake with avocado, nuts, and swapped some of my protein sources for oily fish and eggs.
This yielded amazing results. Not only did I stop suffering from constipation, but I saw a definite improvement in my bloated tummy. A few anti-bloating foods that complement any fitness based diet include:
- Nut butter
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How I Got Rid Of My Bloat
It was only up until the beginning of this year that I suffered from awful stomach issues almost every single day. I remember it starting around my third year of college and sadly turned out to be the norm. I became so used to feeling bloated, gassy and uncomfortable most days of the week, and got;stomach aches at random times throughout the;day.
I went to school for nutrition, but ironically had the most difficult time figuring out what was going on with my own body. It was frustrating.
It wasnt hard for me to stay physically active during college. I played competitive sports since I was young and working out continues to be a great stress reliever and start to my day. At the time of these stomach issues, I wasnt necessarily able to reach the goals I had with fitness because of how my body was reacting to the foods I was eating. In lieu of finding a diet that worked for me and to become more familiar;with the many diets people followed for my future career as a dietitian, I experimented with my fair share of diets: high-protein, high-carb, low-fat, vegetarian, low calorie, macro counting it seemed like I tried them all and nothing proved to work exceptionally;well.
Most mornings were great,;but as the day went on it would progressively get worse and generally by the end of each day;I would be at the peak of feeling bloated and uncomfortable.
List of Foods I Removed:Dairy SoyProtein powdersCarbonated drinks