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6 Ways to Avoid Protein Bloat

Published : Jul 23, 2021 9 mins read Updated On : Mar 18, 2024

When we think of protein, generally we think of what we were told in our primary school in the chapter on ‘balanced diet. The popular answers for the sources of protein come as… eggs, meat, soya beans, etc.

Protein is the most significant nutritional element of the body. Even the meaning of its name is derived from the Greek word ‘proteins’, meaning ‘primary’ or ‘holding the first place. It’s the need for any healthy body.

Apart from the obvious sources of protein, i.e. our healthy diet, there was no significant way to get it into our bodies until 1950 when whey protein was invented. Irvin Johnson who was a scientist and a body-builder made it out of the whey produced as a byproduct of the cheese-making process in cheese factories. Earlier, this whey was used in butter, fatty drinks, etc. But the protein powder made a revolution and brought the whole world of fashioned bodies into the limelight.

At this point in history, protein powders had focused the market on people trying to gain bulk, and muscles or training professionally for athletic endeavors. After Johnson’s success in 1952, Bob Hoffman created his brand made out of soy-based products. This particular one became famous for causing the first recorded ‘protein farts’

We all have had our share of opinions on protein powder. Be it for the health conscious, athletes, or just a regular person concerned about their lifestyle, we all have become aware of having a say in it. The term wasn’t so popular until 2012 in India. That became a game changer for athletes and people who went to the gym regularly.

But we all can agree on one single con caused by best protein powder… It's the bloating after protein shake and gas issue. That has forever been the issue with protein-based foods such as eggs, meat, and soya bean as well; only when taken in large amounts, which some bodybuilders or athletes have to take daily. Let’s see what causes the gas and bloating factor via protein powder.

What is bloating?

This term is widely used to determine water retention but bloating is a different phenomenon. Bloating specifically refers to the uncomfortable feeling of fullness in the abdomen region after an intake of any food item. This usually happens due to excessive gas production.

And here, we are targeting the protein powder bloating.

Theoretically, protein in the protein powder supplement does not cause flatulence (farting, passing wind, having gas) or bloating; it is majorly caused by the other excipients added to the protein powder. The non-protein elements like lactose have been a key component for bloating.

While the protein itself is a non-problematic element for causing bloating, the excipients might be. Whey or casein-based supplements may have higher amounts of lactose. This causes flatulence, even when people consuming it are regular dairy product consumers.

Certain thickeners themselves add to the factor of boating and gas. On top of that, the quality of your protein powder has a key role in it. The amount of lactose in the remains of whey and the whey itself when having a lower grade quality causes the gassy feeling.

Sometimes, the whey protein powder in its concentrated form has a high amount of lactose. Hence, the isolated version of it was made. The isolated version of protein powder was made.

This isolated form is made by a lactose separation process to lower or remove the lactose from it. So that it can be safe for people facing extreme gas issues. Hence, reducing the chance of bloating.

But why should we be aware of bloating and flatulence? The answer doesn’t simply rely on you being able to show off your flat stomach. It's much more than that!

The performance and activeness in your lifestyle significantly reduce due to gas. Exercise performance depends upon the proper digestion of all the nutrients.

When you are facing gastric issues, especially due to lactose, your blood flow gets diverted to the digestive tract. This causes a significant decline in your energy levels. Plus, the pain caused by the inflammation doesn’t let people push their workouts to a better extent.

Other than that, bloating does not let you feel lightweight so you can be active in your daily activities. Just imagine… catching a rickshaw or bus while you are already late with a bloated stomach! It is very uncomfortable and at times, painful.

Even in extreme cases, when you breathe, the diaphragm region feels a tinge of pain and it itches the abdomen. Overall, bloating isn’t fun for anyone.

Is it natural? Yes, sometimes. But is it regular? Then you have to take some steps on it.
For people who are majorly facing issues with protein powder bloating, we have certain steps that can either prevent or minimize its symptoms.

Now, let’s speak about how we can fix this bloating issue without having to forgo our protein powders. Because, at the end of the day, we live in the fast-paced 21st century, and keeping up with our protein needs is vital.

How to get rid of protein bloat:

1. Probiotics:

Probiotics are a combination of live beneficial bacteria or yeasts that naturally live in your body for functioning purposes.
Probiotics are needed in the body to have a combat balance between good and bad bacteria. Bacteria here are on the positive side and if you have previously heard of probiotics, you must know its most common source is curd.

These probiotics help the human body in carrying out essential functions such as digestion and nutrient absorption.
Supplements for probiotics are easily accessible in the market, usually in the form of pills or tablets. This will help you to get over the protein shake bloating caused by protein powders.

2. Digestive enzymes:

From morning to evening, there are multiple things that you eat or drink. Every single food item has a different chemical fashion to them. Hence, different enzymes are needed for the different kinds of nutrients to break down in the body, and the process of absorption follows.

There are 5 main digestive enzymes needed in our body. Namely, Amylase, Protease, Lipase, Cellulase, and Dipeptidyl peptidase.

Proteases are the enzymes which are mainly acting on the breakdown and digestion of protein. If your protein powder contains it, then there is a negligible chance of getting gas because of protein.

Amylase is the enzyme that acts on carbohydrates. Hence, it acts on the breakdown of lactose.

However, Bromelain is the enzyme that cuts water retention and is very effective in preventing bloating.

Having additional digestive enzyme supplements will cause you to spend less energy digesting your protein powder and hence, prevent bloating.

3. Herbs:

Before any supplements, pills, or tablets were invented, we relied on nature and its natural remedies. The best part about it? There are no side effects and it has added benefits except for just bloating.

So here we go…

Peppermint has flavonoids in them which are proven to soothe these mast cells and keep bloating under check.

Its temperature is cool and refreshing in feel it is known for being highly effective in soothing digestive tract issues, specifically targeting the gut.

*Lemon balm:

Lemon balm is a leaf and not exactly an ointment but a plant from the mint family. It’s a European traditional remedy for digestive issues and gas. It is also the key ingredient of Fibroblast, a liquid supplement taken mainly for digestion issues.

It has been proven effective in preventing bloating and decreasing abdominal pain and gas.


Unlike its name, wormwood is a leafy herb that is consumed after being made in the form of tea.

Research has shown that a 1-gram capsule of wormwood prevents the pain in the upper abdomen caused by gas and bloating. It also kills parasites in the gut and intestine region which causes bloating.

However, it causes uterine contractions so it must not be taken during pregnancy.


Widely used for stomach-related ailments, ginger has been used since ancient times as a medicine.

Intestinal cramping, gastric irritation, and bloating caused by it can be aided via Ginger tea or its supplement.

Ginger has gingerols which is an active element when it comes to reducing bloat.


We all know that this particular one is India’s favorite aftermath of a heavy dinner. It doesn’t just leave your mouth fresh and cool but has been noted to help with gastric ailments.

In some cases, protein powders also cause constipation which results in bloating. Fennel is very effective in such cases.


Chamomile has shown a significant effect in the relief of digestion problems. Hence, it reduces bloating and gives a soothing effect on the stomach. Chamomile also regulates pure blood flow.

4. Dehydration:

When the body is dehydrated, it becomes difficult for it to carry out the digestive system process. Maybe your protein powder is not even the issue but the lack of the proper amount of water and electrolytes in your body is.

When your body lacks ample water content, it counterbalances the effects by retaining excess water which causes bloating.

Hence, hydration is one of the key ailments to avoiding bloating.

5. Intake of dietary fiber:

A lack of fiber in your body prevents the body's waste from getting excreted properly. The intake of negligible dietary fiber can be one of the reasons why your protein powder is not getting digested. This may cause bloating.

Thus, taking the right amount of fiber present in your food will eliminate the chances of stomach and bloating issues.

6. Eliminate food that triggers gas:

Carbohydrates are more problematic than proteins when it comes to digestion. As discussed above, not just lactose but different kinds of carbohydrates are the main reasons for your bloating issue. It may not be your protein powder but the additional intake of carbohydrates.

Carbohydrates come in many sources of food, especially fast and junk food. Due to a fast-paced lifestyle, people often hog onto such food items.

Also, due to the hunger pangs and the body’s natural call for having micro cravings for food, the easily accessible items available are fairly carbohydrate and sugar-centric.

You might be satisfied but the aftermath of such eating habits is the reason for routinely bloated feeling stomach and gastric issues.

Eliminating such food from your diet prevents bloating in general.

Over-eating has an obvious effect on developing flatulence and bloating. In such cases, you need to check on a diet that fulfills your hunger pangs as well as provide nutritional value.

If you are still facing issues that are protein powder-centric, we would advise you to switch to Fast&Up plant protein. It is a 100% plant-based vegan protein powder.

Fast&Up plant protein gets its protein source from peas and brown rice. This makes it lactose-free, which is the main source of bloating. As discussed above, lactose is the most probable answer to the causation of bloating and flatulence.

A study has shown that on average 70% of the Indian population does not get enough protein in a day. To complete that criterion, plant protein might be the most feasible approach! One scoop of Fast&Up plant protein contains 31 grams of protein.

If you are worried about bloating again, then let us break it to you… Fast&Up plant protein has vegan MCT which is highly effective for metabolism. Along with it, it has added Digestive Enzyme Pepzyme for making digestion an easy process.

Because it is a vegan product, the heat is not produced in the stomach to digest carbohydrates. These particular characteristics keep your skin acne-free and glowing!

It is a high-quality informed sport-certified plant protein that is now available in 5 delicious flavors, namely- Caramel coffee, Ghana chocolate, Vanilla cupcake, Mango, and Strawberry.

Neel Visaria
Neel Visaria
Health and Fitness

Neel is an expert blogger who just loves writing about health and fitness. He makes sure that his blogs are fun to read but also informative. Neel is committed to spread awareness through his blogs... Read More

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