One of the ways the body removes intestinal gas is through flatulence.
Intestinal gas is caused by both the food you eat and the air you inhale while digesting.
Although the average person passes gas between 5 and 15 times per day, many people may do it more often.
This might be related to both the items you eat and the microorganisms in your gut.
Due to their components, some meals may induce flatulence.
Your flatulence may have increased after ingesting protein powder supplements.
Does Protein Make You Gassy?
Athletes regularly utilize protein supplements, which are also a weight-loss method for people who wish to feel fuller while consuming fewer calories.
Additionally, protein is required for muscular development, which is good for both aspects.
There is no evidence that a high-protein diet causes excessive flatulence. It might theoretically enhance the odor.
There is some anecdotal evidence that protein powder supplements increase flatulence; however, this effect is likely caused by the addition of nonprotein components, such as lactose, to protein powders.
Although protein alone does not induce flatulence, protein supplements may include compounds that do.
Casein and whey-based protein supplements may include substantial amounts of lactose.
High lactose consumption might cause flatulence, even in those who normally consume dairy products without difficulty.
Some protein powders contain substances that induce flatulence.
These contain sorbitol as well as other thickeners and sweeteners.
Plant-based proteins can also lead to flatulence. Included here are grains, legumes, and beans.
How Much Protein Do We Need?
This is a hotly contested issue, but the general consensus is that adult women need 45-55g/day and adult men need 55-65g/day.
Consult a physician to establish how much you should drink if you are really active, lifting weights, or if you have specific needs such as being pregnant.
A highly high protein diet can also create an additional burden on the kidneys, which must process the protein metabolite; hence, it is vital not to ingest too much protein.
In addition, it is estimated that people can only absorb around 30g of protein in a single sitting, therefore taking more protein than this in your shake is not likely to bring any further benefits to the body.
How Can I Prevent Protein Gas?
While certain protein powders may cause flatulence and odorous farts, this does not mean that consuming more protein than your body needs will cause this issue.
Listed below are several remedies for gas produced by protein eating.
Change Your Protein Supplement
Whey protein is a crucial ingredient in several protein smoothies, bars, and snacks.
Unfortunately, not all whey proteins are created equally. Several are produced with lactose-rich concentrates.
Because whey protein isolate has less lactose, it may be more easily absorbed by the body.
Protein powder can also be obtained from non-dairy sources like peas and soy.
Avoid protein supplements with sugar alcohols like sorbitol and mannitol.
Focus On Fiber
Protein is tough for the body to digest. Due to its difficulties in decomposition, this produces a thermogenic effect.
The thermic effect suggests that your body uses additional calories in order to break down protein and utilizes the protein’s caloric content.
Protein digestion in the body produces nitrogen. As a result of this positive nitrogen balance, you are emitting one.
Another possible cause for your flatulence might be a deficiency in carbs.
A gym-goer will have constipation if their diet is low in fiber and heavy in protein.
Include Herbs In Your Diet
Some herbs may assist in the treatment of digestive issues by potentially relieving symptoms such as increased gas and bloating.
Consider drinking ginger or peppermint tea after meals to assist digestion.
Reduce Extra Carbs
Before replacing more carbs with protein, you should avoid eating things that cause flatulence.
These encompass:
- The vegetable cabbage, broccoli, cauliflower, and Brussels sprouts are cruciferous.
- Allergenic foods include cheese, milk, and other lactose-containing foods
- Beans with lentils
- Lentils
- Garlic
- Onions
It is better to slowly take food and beverages and prevent overeating.
You may have heard that eating too quickly might lead to stomach aches and air swallowing.
Smoothies containing protein are included in this category. The more air that is used, the more gas is produced.
Consider consuming your meals and snacks at a slower rate.
This can also help you avoid overeating, a cause of extra gas.
Is Protein Flatulence Good Or Bad?
Protein flatulence is more annoying than dangerous.
The use of whey protein powders and snacks may cause an increase in flatulence.
Some people may also feel pain and bloating, especially those with irritable bowel syndrome or lactose intolerance.
Avoid all dietary sources of lactose, including the vast majority of protein supplements made from dairy products, if you have a lactose sensitivity.
However, flatulence is not the only negative effect.
Consistently ingesting large quantities of whey and casein can lead to acne.
Final Thoughts
You are striving to do the right thing by supplying your body with the protein it needs to support several biological functions, including muscle growth and maintenance.
Suddenly, though, your body no longer meets your needs.
You’re only attempting to eat healthily, yet you are rewarded with odorous, room-clearing farts.
Additionally, it is crucial to avoid eating on the go.
Sit down and savor your food rather than gulping it down, since this improves the transfer of signals from the brain to the intestines that begin digestion.
Consider if you are actually hungry after your workout, as opposed to ingesting anything because you’ve been told it would assist in toning or muscle growth.
If you consume food too soon after exercise, your body may still be in training mode, as opposed to digestion mode.
True, protein-induced flatulence does exist.
There are (many) lengthy Reddit threads devoted to the causes and prevention of these illnesses.
They are a popular topic of debate on fitness blogs.
It’s enough to make you reevaluate your diet, but you don’t need to restrict your protein shake consumption to reduce flatulence.
You probably just require a few simple dietary modifications.