It’s a common scenario: You drink a protein shake or eat a high-protein meal, and all of a sudden, your stomach becomes uncomfortably bloated. But is protein really to blame?
Some types of protein, such as dairy-based proteins, are more likely to cause bloating, but sometimes the cause of bloating is another ingredient in your protein shake or protein bar.
Bloating can occur for many reasons, including food intolerances, infections, and underlying health conditions.
Keep reading about how protein plays a role in bloating and how to get rid of the uncomfortable sensation in your belly, or skip to bottom line.
Protein itself isn’t typically a bloating trigger. However, large quantities, the way it’s processed, or added ingredients in your protein can cause unpleasant gastrointestinal issues such as bloating and gas. Ingredients such as sugar alcohols or even fiber might play a role in bloating.
There are a number of other ingredients in protein powders and high-protein meals that can also cause bloating:
- Whey and casein: These dairy-based proteins can cause bloating in people with lactose intolerance or lactose sensitivity.
- Artificial sweeteners: Ingredients like sorbitol, erythritol, and sucralose can cause gas and bloating.
- Gums and thickeners: Thickeners, such as inulin (a type of prebiotic fiber), are common ingredients in protein shakes and bars. These can be hard to digest, which can lead to bloating.
- Eating too much, too fast: Consuming large servings of protein in one sitting can overwhelm the digestive system and lead to bloating.
- Certain plant proteins: Some plant proteins, such as beans, peas, and grains, are rich in dietary fiber and starches. These can’t be fully digested and can lead to an increase in gas production.
Most people only need 0.36 grams of protein per pound of body weight, but athletes require higher amounts to support performance goals.
Consuming too much protein, especially in supplement form, may negatively affect kidney and liver function.
The best approach is to eat a well-balanced diet of nutrient-rich foods and ensure you include protein in every meal.
To reduce bloating from protein-rich foods or high-protein meals, there are some proven tips and tricks:
- Try lactose-free protein powders and experiment with different types of protein powders, such as plant-based protein powders.
- Choose unsweetened or minimally processed protein products to avoid sugar alcohols and gums.
- Split your protein across meals instead of loading it all into one shake. “Instead of 40 grams, try 20 grams in one sitting,” said Antonio.
- Slow down and chew thoroughly. “If you eat (and drink) too fast, you can swallow extra air, which can lead to gas and bloating,” said Kimberlain.
- Keep a food diary to spot patterns.
- Drink plenty of water and eat enough fiber throughout the day. “A good goal is to aim for around 25–30 grams of fiber per day, ideally getting about 5–6 grams per meal to support regularity and gut health,” said Ansari.
- Get enough physical activity. Movement can stimulate the digestive system, allowing for an increase in blood flow. “This may help relieve some gas and even water retention, both of which contribute to bloating,” said Kimberlain.
Protein itself isn’t usually the cause of bloating. Other ingredients or factors usually contribute to belly discomfort. Other factors that play a role in bloating include how much and how fast you eat, the type of protein, and how your body reacts to protein.
The good news is that simple lifestyle fixes can help reduce bloating without sacrificing your nutrition goals.
If you have made changes to your diet and lifestyle habits and are not seeing any improvement, visit your healthcare provider. In some cases, bloating may indicate an underlying health condition that requires treatment.
